Are you a female who is maybe (or definitely) noticing signs of perimenopause or menopause?

Did you know these changes mean that your body burns and stores energy differently? (ok, worse.)

The bad news is that, as estrogen levels decline, your metabolism slows down and it becomes easier to gain weight—especially around the belly. In addition, muscle mass decreases, which further slows calorie burning and makes life’s heavy lifting harder! Hormonal shifts can also reduce production of collagen, sebum, and hyaluronic acid, making things feel dry, brittle—and dare we say testy?—all around. If that weren’t enough, lower estrogen levels can contribute to rising cholesterol, increasing the risk of heart disease. There’s more, but these are some of the “highlights.”

Are these changes are frustrating? Yes. Annoying? Downright. But they are not the last word.

The good news is that changing up your nutrition—by increasing protein, fiber, and supportive nutrients—can help you maintain healthy energy, weight and mood throughout this time of life.

MENOPANTRY is dedicated to making it easy for you to get menopause-supportive, personalized nutrition to feel your best every day. We demystify what you need, and send it to your door. 

p.s. We like to celebrate the feminine along the way. We’re starting the menoparty, and you are invited.

Salvation in smoothie form.

Our core product is a wonderful, workhorse smoothie mix. First thing in the morning, it helps to check some things on your list. Namely:

  • Protein helps maintain muscle mass, and supports metabolic health, appetite regulation, and bone health as estrogen levels decline.

  • Fiber (and plenty of it – 30g per day!) helps to support digestive health, regulate blood sugar, and reduce the risk of heart disease.

  • Omega 3s reduce inflammation, support brain health, and help manage symptoms like hot flashes and mood swings.

  • Adaptogens help the body manage stress, support immune function, and promote hormonal balance.

Your smoothie mix, your way.

Delivered to your door.

Replenished on time.

THESE THINGS WE KNOW TO BE TRUE:

  1. You are a unique goddess, and your smoothie mix should be too. Tell us how you like it, and we mix it up just for you.

  2. The vitamin aisle is confusing on purpose. So is figuring out what new nutrients and supplements you need. We combine all that you need into one mix.

  3. You have enough to remember, and getting to the store to replenish one of your ingredients deserves zero space in your brain. We send you more mix right on time.

Anything else we should know? Our purpose is to make this an easy, supportive, and a joyful part of your day. If you have an idea or comment, drop us a line. Thank you!

How much protein do you need? And other questions – answered.

Protein

For general health and muscle maintenance, aim for 0.5-0.8 grams of protein per pound of body weight (g/lb) per day.

For example, 150-pound woman would aim for 75-120 grams of protein per day.

How can you get all that protein? We recommend starting your day with our smoothie mix! It packs 20g per serving.

For other meals later in the day, try: 

Plant-Based Proteins

  • Lentils (½ cup cooked) → 9g

  • Black beans (½ cup cooked) → 7-9g

  • Chickpeas (½ cup cooked) → 7g

  • Quinoa (1 cup cooked) → 8g

  • Tofu (3.5 oz, firm) → 10g

Animal-Based Proteins

  • Chicken breast (3.5 oz) → 25-30g

  • Salmon (3.5 oz) → 22-25g

  • Tuna (3.5 oz) → 20-25g

  • Eggs (1 large) → 6g

What about fiber?

Fiber plays a crucial role in gut health, digestion, and overall well-being, especially for women in menopause. It comes in two main types: soluble and insoluble. Soluble fiber feeds beneficial gut bacteria, promoting a healthy microbiome that influences digestion, immunity, and even hormone regulation. It also slows the absorption of sugar, helping to stabilize blood sugar levels, and binds to cholesterol, reducing the risk of heart disease. Insoluble fiber, on the other hand, supports regular bowel movements, preventing constipation—a common issue as digestion slows with age. Additionally, fiber helps with satiety, reducing overeating and supporting weight management. Women in menopause should aim for at least 30 grams of fiber per day, but most people get far less.

Here are some high-fiber foods

  • Lentils (½ c.) → 7.8g total (1.0g soluble, 6.8g insoluble)

  • Black beans (½ c.) → 7.5g total (2.4g soluble, 5.1g insoluble)

  • Quinoa (1 c.) → 5.2g total (1.3g soluble, 3.9g insoluble)

  • Broccoli (1 c.) → 5.0g total (1.0g soluble, 4.0g insoluble)

  • Apple (w/ skin) → 4.4g total (1.2g soluble, 3.2g insoluble)

  • Avocado (½ ) → 5.0g total (1.9g soluble, 3.1g insoluble)

  • Berries (1 c.) → 6-8g total (2-3g soluble, 4-5g insoluble)

  • Chia seeds (1 tbsp) → 5.0g total (1.0g soluble, 4.0g insoluble)