Book Review of The Menopause Diet Plan

Book Review of The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness by Hillary Wright, MEd, RDN and Elizabeth Ward, MS, RDN.

I read this book a couple of months ago for continuing education, and found it through Helm Publishing, a site that specializes in research-backed nutrition titles for health professionals. It’s a solid, comprehensive guide for the menopause years.

First Impressions vs. Reality
Looking at the table of contents, I initially worried the book would feel siloed. Chapters are organized around individual health topics—weight, heart health, diabetes, brain health, cancer risk, bone health, and so on. However, once I started, that concern disappeared. Each section connects thoughtfully to the others, creating a whole-body approach rather than isolated advice. Reading straight through first works best; afterward, you can easily return to the chapters most relevant to your own situation.

The authors deliver a really solid book; here's why: 
Both authors are long-time private-practice dietitians who are also navigating menopause themselves. That combination is powerful. They bring clinical expertise, years of client work, and personal experience. Research that can sometimes feel rigid or abstract gets translated into practical, realistic guidance. For example, they openly acknowledge that hitting 20 grams of protein at breakfast can be tough and share how they actually make it work in daily life. The tone stays informational and supportive without judgment—a welcome quality.

Key Strengths
The “Weight Matters” chapter is a strong example of the book’s interconnected style. It addresses common menopause-related weight changes, metabolism, and the National Weight Control Registry (people who have kept off at least 30 pounds for more than a year). The authors dig into what works: macronutrient balance, exercise, breakfast habits, sleep, and more. Later, in the bone-health chapter, they circle back to exercise—not just for weight management but for preserving bone density—while also covering osteoporosis basics and key nutrients. Recommendations and topics from individual chapters reinforce one another instead of competing, which is essential. No one needs ten different diets for ten different concerns. 

Practical Tools
The back of the book includes sample meal plans and recipes. The plans are presented as flexible templates rather than rigid rules. One sample 1,600-calorie day features:
- Breakfast: whole-grain toast with peanut butter, a large egg, banana, and milk of choice  
- Snack: yogurt with berries  
- Lunch: salad with a whole-grain roll  
- Snack: popcorn  
- Dinner: chicken, broccoli, and whole-grain pasta  

Carbohydrates stay under 50% of calories to support metabolic changes and diabetes prevention. Afternoon carbs are paired with protein for steadier blood sugar and hormones, and the plan encourages finishing eating earlier in the evening. Recipes are straightforward—most take under 30 minutes and use everyday grocery-store ingredients. One example is grilled chicken with a simple pesto made from Greek yogurt, basil, walnuts, garlic, lemon, Parmesan, and olive oil.

Listening vs. Reading
Even as a dietitian myself who loves to geek out on nutrition books or articles, I find many of them dry when read cover to cover. Listening to the audiobook (available on Audible) while walking or gardening kept me engaged far better — and helped me finish the book faster — than sitting down with the print version. I picked up a physical copy on sale at ThriftBooks for easy reference.

Bottom Line
I recommend The Menopause Diet Plan to anyone in perimenopause or menopause. It balances solid research with real-life applicability and a cohesive, non-judgmental approach. I’ve already used it as a reference with clients in this life stage. When they read it first, our sessions become more productive—we can focus on bridging the book’s recommendations with what actually works for their routines and preferences.

Clear, practical, and well-connected—this is a useful guide for navigating menopause through food and lifestyle.

9/10 highly recommend.