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The nutrition half of body composition. Built on menopause-specific evidence: protein targets, meal timing, and practical food swaps. No calorie counting. No restrictive diets. Just the principles that actually move the needle.
The adult RDA is 0.8g/kg. During intentional weight loss, 1.2 to 1.6g/kg is a proposed planning range for generally healthy adults; menopause alone does not create a universal higher requirement. For a 150-lb adult, the weight-based range is approximately 82 to 109g per day. If you have chronic kidney disease, check with your clinician or a renal dietitian before using this range: KDIGO guidance suggests about 0.8g per kg a day for moderate to advanced CKD.
Older muscle responds less to small doses of protein, so about 25 to 30g at breakfast, lunch, and dinner is a practical way to reach your daily range. It is a guide, not a hard minimum.
A protein-containing meal or snack in the hours around a strength session is a good habit, but total daily protein matters more than an exact deadline. Keep a protein shake, Greek yogurt, or cottage cheese ready if it makes that easier.
Carbs are not the enemy. They fuel harder workouts, support recovery, and improve sleep. Eat them more generously around training (before and after) and dial them down on rest days if your body composition goal is fat loss.
Fiber matters for gut health, cholesterol, blood sugar, and satiety. Vegetables, berries, beans, chia, ground flax. This is easier to hit when your protein meals include a generous plant portion.
One drink reduces deep sleep quality. Two drinks regularly in perimenopause raises cortisol, worsens hot flashes, and works directly against body composition goals. Save alcohol for real special occasions during the challenge.
Whether or not you take HRT, the same basics apply: enough total protein, spread across the day, alongside regular resistance training. Evidence that HRT adds to the muscle-building effect of training is mixed.
Not meal plans to follow exactly. Templates to show you what the principles look like in practice. They run high in protein (about 175 to 180g a day), well above the 82 to 109g range for a 150-lb adult, so scale portions to your own body weight, goals and daily range.
Morning strength training. Carbs to fuel, protein to build.
Recovery day. Keep protein high, moderate carbs, extra vegetables.
Short, intense session. Lighter pre-workout, bigger refuel after.
Use these lists to build meals you actually like. Pair one protein + one carb (on training days) + one or two vegetables to hit your targets without thinking about it.
Pick one per meal (aim for 25-40g)
Generous on training days
Pile these on, every meal
Open today's challenge day to see your workout and today's specific nutrition focus. The program cycles through these principles over 60 days.
Back to the challengeThe information on FindMyHRT is for educational and informational purposes only. It is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition or treatment. Never disregard professional medical advice or delay seeking it because of something you have read on this website.
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