HOW TO EAT THE MENOPAUSAL WAY

Here are two example days from Dr Haver’s book to show you how delicious and filling this way of eating is. Use leftover servings for meals and snacks on other days to save time and money – especially helpful if you’re taking food to work.

Day 1 Meal 1

Berry Parfait/smoothie (serves 1) In a bowl combine 185g plain full-fat yoghurt with 30g sliced fresh strawberries, 50g fresh blueberries, 35g chopped walnuts, 1 tbsp ground flaxseed, 1 tbsp chia seeds, 1 tbsp hemp seeds, 1 tbsp unsweetened coconut flakes. If you want to turn it into a smoothie simply blend with some water and ice cubes.

Snack 1

Easy guacamole (serves 8)

Place 13g finely minced onion in a small bowl, cover with water and leave to soften for 10 mins. Place the flesh from 3 avocados in a bowl, add 2 tbsp fresh lime juice and mash. Stir in 1 large tomato, seeded and diced, 50g chopped fresh coriander, ½ tsp ground cumin and ½ tsp salt. Drain the onion and add to the bowl. Serve with bell pepper strips.

Meal 2

Grilled chicken salad(serves 4) Combine 950ml water with 65g rock salt and stir. Add 2 large skinless chicken breasts, cut into 4 pieces, and refrigerate for 30 mins. Brining adds moisture to the chicken. Place a stovetop grill pan over a medium-high heat. Pat the chicken dry, place in a bowl with 3 tbsp olive oil and 1 ½ tsp paprika. Swish around to coat the breasts. Brush the grill pan with a little olive oil. Grill the chicken, on both sides, until cooked. Move it to a platter, cover with foil, and leave to cool for 10 mins. Arrange 1 head romaine lettuce, chopped, on a serving plate. Place the chicken on top and sprinkle with the juice of 1 lemon.

Snack 2

60g Raspberries with 30g pecans (serves 1) Total – Fat, 70%; Protein, 21%; Net carbs, 9%; Fibre, 31g.

Day 2

Meal 1

Portobello pizzas (serves 2).

Heat 2 tbsp olive oil in a large skillet over a medium heat. Add half a red onion, chopped, and sauté for 3-4 mins, until lightly softened. Add the mushroom stems, chopped from 4 large portobello mushrooms (save the caps for later), and 115g cherry tomatoes, halved, reduce heat to low and simmer for 5 mins. Season. Transfer to a small bowl. Add the 4 mushroom caps to the skillet and cook, on a medium heat, for 3 mins each side. Spread the tomato mixture into the caps, and sprinkle on 55g shredded mozzarella and 30g grated Parmesan. Lower the heat, cover, and simmer for 5 mins. Transfer the “pizzas” to serving plates. Top with some chopped fresh basil.

Snack 1

Chocolate peanut butter yoghurt (serves 1)

Place 125g plain full-fat Greek yoghurt into a bowl and stir in 1 tbsp no added sugar peanut butter, 1 tbsp unsweetened cocoa powder and 2 tbsp chia seeds.

Meal 2

BLT Wrap (serves 2)

Place 2 large romaine lettuce leaves on a board and flatten them slightly. Take an avocado, halved and pitted, and cut into slices, distributing it evenly on each leaf. Take 170g turkey breast, cooked and sliced; 90g chopped fresh tomato; and 2 slices cooked turkey bacon, sliced, and evenly distribute these too. Drizzle each with 2 tbsp ranch dressing, season with pepper and sprinkle 15g grated cheddar cheese on to each. Fold up like a wrap and serve.

Snack 2

An apple and 35g mixed nuts Total – Fat, 67%; Protein, 20%; Net carbs, 13%; Fibre, 25g.

D.I.Y Meal ideas

If you prefer to make up your own meals, rather than follow recipes, Dr Haver recommends the following. For meal 1: Have a big mixed green salad topped with salmon, chicken, eggs or beans. Sprinkle on some nuts and seeds, a few slices of avocado, and a dressing made with lemon juice, olive oil and herbs. Or try a breakfast style meal with eggs, uncured nitrate free bacon and sautéed veg. For meal 2: Pick a protein, veg and starch – like chicken/fish/steak, green veg and a sweet potato. Or enjoy a meat/tofu stir-fry with a side salad and a baked potato. Add, or cook with extra-virgin olive oil, coconut oil or avocado oil, with all meals to get a healthy fat intake.

Get supplemental help

For an extra boost during the menopause Dr Haver suggests you consider taking three supplements – fibre, Vitamin D3 and omega 3 fatty acids. If you think you’ll benefit from a fibre supplement, she recommends one with a blend of natural soluble and insoluble fibre. It can be tricky to get enough Vitamin D3, needed for healthy bones and muscles, from food and sunlight, especially in the cooler months. Dr Haver says most experts agree you can safely supplement up to 4,000 IU per day. We like the Well.actually. Liposomal Vitamin D3 & K2 Oral Sprays, £19.99 (see our competition). Omega 3 fatty acids can help reduce inflammation. Choose one with EPA and DHA, found in fatty fish and algae – 500mg a day is generally recommended.

For more helpful information and weeks of delicious recipes, check out the book (see our competition right) and visit Galvestondiet.com