Perimenopause and menopause bring significant hormonal shifts that can impact your metabolic rate, energy levels and overall gut health. If you have noticed changes in your body, you are far from alone, and strict dieting is not the answer [1,2].

"Perimenopause is a time to nourish, not restrict. Eat regularly, prioritise whole foods and be kind to your body. This is an extremely challenging time for many women. If you are making changes to your diet and it becomes overwhelming, focusing on one key thing at a time and being consistent at that change will provide the best results!"

— Moshy Lead Dietitian

As our bodies age and oestrogen drops, our nutritional needs shift [3,4]. According to Moshy's Lead Dietitian, prioritising three core pillars can make a real difference in how you feel day to day: Protein, Calcium and Vitamin D.

Studies show a ~20% loss of lean muscle mass between early and late perimenopause [6]. A drop in muscle mass means a drop in your basal metabolic rate [6], which makes getting enough protein critical.

• Target Goal: Aim for 1.0 to 1.2 grams of protein per kilogram of body weight daily [8].
• Why it Matters: Hormonal changes during this period increase the risk of fat-free mass and skeletal muscle mass decreasing, leading to sarcopenia (age-related muscle loss) [6,8].
• Key Protein Sources: Eggs, fatty fish, seafood, white meats and plant-based alternatives like chickpeas [8].

Declining estrogen levels accelerate bone density loss, making calcium and vitamin D a vital pairing during perimenopause and menopause [3,5]

• Why it Matters: Calcium provides the structural building blocks for strong bones, while vitamin D is essential for your body to absorb calcium efficiently [5,9].
• Key Sources: Include calcium-rich foods like tahini, leafy greens, fortified plant milks or dairy products [5]. Pair these with safe sun exposure or vitamin D rich foods like fatty fish and eggs [9].

As we age, especially during menopause, weight loss can become more challenging due to a combination of hormonal changes and lifestyle factors [1,6]. Hormonal shifts can also impact your appetite [6]. When combined with a lower metabolic rate from muscle loss, this can make managing weight feel difficult [6]. Favouring regular, balanced meals helps keep your energy stable while supporting metabolic health [7,8].

Nourish your body and gut with our vibrant Spiced Chickpea Nourish Bowl. Packed with a powerhouse of veggies, plant-based protein, and an incredible 17.3 grams of fibre, this delicious dish provides sustained energy while supporting digestive health and your hormones.

• High in Fibre: With 17.3g of fibre per serve, this bowl is an excellent choice for gut health and blood sugar control [7,10]. A high-fibre diet is also linked to a reduced risk of chronic diseases that may increase during menopause [7,10].
  
  
• Plant-Based Protein: The chickpeas provide a solid 16.8g of plant-based protein, which is crucial for maintaining muscle mass [8]. Plant-based proteins are also rich in fibre and other micronutrients, contributing to a well-rounded diet [7,8].
  
  
• Nutrient-Dense Vegetables: The combination of sweet potato, broccoli, kale and red onion provides a wide array of vitamins, minerals, and antioxidants [7]. These help support overall cellular health, immunity and inflammation [10,11].
  
  
• Hormone-Supporting Phytoestrogens: Chickpeas are a good source of phytoestrogens, which are plant compounds that can mimic the effects of oestrogen in the body [3,12]. While research is ongoing, some studies suggest that including these in your diet may help manage certain perimenopausal symptoms [3,12].
  
  
• Anti-Inflammatory Spices: The spices in this recipe, particularly turmeric and cumin, have anti-inflammatory properties [13]. Chronic inflammation is linked to various health issues, and incorporating anti-inflammatory foods and spices can be a proactive step in your health journey [13].
  
  
• Healthy Fats: The tahini provides healthy fats and essential minerals like calcium and magnesium, which are crucial for bone health [5,8].

Serves: 1
Prep time: 20 minutes
Cooking Time: 20 minutes

• 1/4 red onion (25 grams)
• 1/2 small sweet potato, peeled and cubed (80 grams)
• cooking oil spray
• 1 cups broccoli (100 grams)
• 1 cups kale leaves, shredded (30 grams)
• 200 grams tinned chickpeas
• 1/2 tsp ground cumin (0.5 grams)
• 1/4 tsp garlic powder (0.25 grams)
• 1/4 tsp dried oregano (0.25 grams)
• 1/4 tsp chilli powder (0.25 grams)
• 1/4 tsp ground turmeric (0.25 grams)
• 1 tbsp tahini (16 grams)
• 1 tsp maple syrup (5 mls)
• 1 tbsp lemon juice (20 mls)

Preheat oven to 180C and line a baking tray with baking paper.

Slice onion into wedges and combine with the sweet potato and spread over the prepared tray. Lightly spray with cooking oil spray and roast for 15- 20 minutes or until tender and golden.

Cut the broccoli into florets and steam on the stovetop or in the microwave until tender crisp. Add the kale leaves to the broccoli in the final few minutes of steaming, until tender.

Rinse and drain the chickpeas. Heat a frying pan over medium-high heat and add the chickpeas, cumin, chilli powder, garlic powder, dried oregano and turmeric. Toss well to combine and cook for 4-5 minutes or until the chickpeas are golden.

Combine the tahini, maple syrup and lemon juice to form a sauce. Whisk until well combined, adding a little hot water if required to reach a thin consistency.

When ready to serve, place sweet potato, onion, broccoli, kale leaves and spiced chickpeas in their own section of a serving bowl.

Drizzle over tahini maple sauce to serve.

Per Serve:
Energy: 1715 kJ / 410 cals
Protein: 16.8g
Fibre: 17.3g
Total Fat: 12g
Carbohydrates: 65.3.6g
Saturated Fat: 1.5g
Total Sugar: 15.8g

Moshy offers a variety of tools to support you, including dietitian-designed meal plans, educational resources and consultations with our team of medical professionals for those exploring weight management options.

Designed by leading health professionals, our program helps you lose weight and body fat effectively while providing long-term support.

We combine breakthrough weight loss solutions with ongoing guidance and connect you with a community of like-minded women on the same journey.

Let Moshy help you make informed dietary choices and achieve your health goals today!