
How I Manage Menopause and Weight Gain: My Personal Tips for Healthy Eating and Meal Prep
By Dagmar Spremberg on 17 October 2024

As I moved into menopause about 8 years ago, I noticed my body was changing in ways I hadn’t expected. Weight gain, mood swings, and disturbed sleep all became part of my reality, and it felt quite overwhelming at times. But as I navigated these shifts, one thing became very clear: what I eat and how I nourish my body play a crucial role in how I feel every single day.
I’ve always believed in the importance of healthy eating and would consider my diet a healthy one, but during menopause, it became even more essential. I found that focusing on balanced, nutritious meals helped me manage my symptoms and feel more in control of my body. So today, I want to share what’s worked for me — from my personal tips to my favorite meal-prepping strategies that make life (and eating healthy) so much easier.
How Healthy Eating Helped Me Through Menopause
When I first started experiencing the changes of menopause, I noticed how my energy levels fluctuated, my mood would swing, and my body composition changed—especially when it came to weight gain around my belly. It was very frustrating. But what helped me stay grounded was my commitment to nourishing my body in a way that supported these changes, rather than resisting them.
I realized that my body needed different nutrients during this stage, especially to help manage a good digestion and keep my hormones balanced. That’s why I shifted my focus to simple foods like fresh fruits and vegetables, lean proteins, and plenty of fiber. I also made a conscious effort to leave out any processed foods and refined sugars, which only seemed to make things worse for me. (If you know me, I do have a sweet tooth!)
My Personal Meal Prep Journey
One thing that has been a complete game-changer for me is meal prepping. I know it sounds like a lot of work, but trust me—once you get into the habit, it makes life so much easier. Plus, it takes the stress out of “What am I going to eat today?” when you’re already feeling stretched thin.
Here are some of my favorite things about meal prep and how it’s helped me manage my menopause symptoms:
- Better Nutrition, Less Stress: When I have my meals planned and prepped, I don’t have to worry about making last-minute food decisions. It’s so much easier to stick to a healthy eating routine when nutritious options are ready and waiting for me. This not only keeps my energy levels stable, but I’ve also found it’s a great way to avoid the hormonal cravings that can sneak up on you.
- Supporting My Metabolism: During menopause, our metabolism naturally slows down, and that can make it challenging to maintain a healthy weight. But by preparing balanced meals and snacks ahead of time, I’m always ready when hunger strikes. I’ve noticed that eating smaller, nutrient-dense meals throughout the day really helps keep my metabolism ticking and my blood sugar levels steady.
- Saving Time and Money: Let’s be honest, meal prepping isn’t just good for your health—it’s a smart way to save time and money, too. I used to eat out a lot, or grab salads or meals on the go, but once I started prepping my own, I was able to control exactly what went into my food (goodbye preservatives!) and save a surprising amount of money each week.

My Go-To Meal Prep Tips (That Have Saved My Sanity!)
Over the years, I’ve developed a few meal prep habits that have worked wonders for me, and I’m excited to share them with you. Whether you’re just starting out or you’ve been prepping for a while, these tips can help simplify the process:
- Invest in Quality Containers: One of the best decisions I made was buying good-quality glass or plastic containers with compartments. They help keep meals organized, and I love how easy it is to just grab and go when I’m in a hurry. Plus, I care about the planet and don’t want to leave any plastic behind.
- Get Your Family Involved: I found that meal prepping doesn’t have to be a solo project! I started involving my partner in the planning process, and it’s made things so much easier (and more fun). Plus, it ensures that everyone is on board with the meals for the week, which helps cut down on complaints! I know from friends that it works wonders with kids too.
- Stick to a Shopping List: I used to go to the grocery store without a plan, and that’s when I’d end up buying a bunch of things I didn’t need (or that didn’t support my health goals). Now, I make a list based on my meal plan and stick to it. It’s such a simple trick, but it makes a world of difference.
- Cook in Batches: I usually dedicate Sunday afternoons to prepping my meals for the week. I cook in large batches—like roasting a bunch of veggies, grilling chicken, or making a big pot of rice. Then I divide everything up into containers, and I’m set for the week! Breakfast tip (pictured above): Soak some oats with chia seeds and nuts overnight with non-dairy milk and enjoy them upon waking up or at the office.
- Keep No-Cook Snacks Handy: Some days, I just need something quick and easy. So I always keep grab-and-go options like chopped veggies, fruits, nuts, or hard-boiled eggs in the fridge. They’re perfect for those moments when I’m hungry and need a healthy option fast. If you’re like me and love sweets go for energy balls made with dates and coconut, easy to prep and store.
- Make Meal Prep a Routine: At first, meal prepping felt a little overwhelming, but now it’s just part of my weekly routine. Once you get into the habit, it saves you so much time during the week. Trust me—your future self will thank you!
My Simple Formula for Success
When it comes to meal prepping, I like to keep things simple:
PLAN, SHOP, PREPARE
Taking the time to plan out my meals, make a shopping list, and prep everything ahead of time has been a lifesaver for me. It makes it so much easier to stay on track with healthy eating and makes dealing with menopause a lot more manageable.
Healthy eating is one of the most powerful tools we have to take care of ourselves, especially during menopause. I’ve learned that by nourishing my body with the right foods and staying consistent with my meal prep, I can feel more balanced, energized, and in control of my health.
If you’re going through menopause or just looking to make healthier choices, I encourage you to give meal prepping a try. It doesn’t have to be perfect—just start with small steps and see how it feels. You’ll be amazed at the difference it can make in how you feel and how smoothly your week goes!
And for an extra bonus and energy management stick to a regular yoga and meditation routine. Because you can eat as healthy as you want, if you don’t manage your stress levels, it will be much harder to feel the benefits.
If you’re looking for support to get back to a regular home practice please check out my monthly membership with 80+ videos to support your wellbeing. Or join a weeklong retreat with me where healthy eating is a big part of the program and you’ll gain new inspiration and tips to bring home.
By Dagmar Spremberg on October 17, 2024 / Blog /