A short video from me
Perimenopause, part 2: three things to keep in mind
Tests once or twice a year (thyroid profile, vitamin D, vitamin B12, ferritin, iron profile), protein as a priority, and sleep as a necessity, not a luxury. In Hindi.
It plays without sound; tap it to hear it.
Menopause diet chart, Indian vegetarian: a sample day
The 1,500 calorie vegetarian sample day, meal by meal.
- 6:30 amEarly morning5 soaked almonds, 4 walnut halves91 kcal
- 8:30 amBreakfast1 besan chilla with paneer, 1½ katoris curd279 kcal
- 11:00 amMid-morning1½ oranges73 kcal
- 1:30 pmLunch2 rotis, 1½ katoris toor dal, 1 plate salad (cucumber, tomato, onion)443 kcal
- 5:00 pmEvening1 glass chaas (buttermilk), ½ small katori roasted chana92 kcal
- 8:00 pmDinner1 katori moong dal, 1 katori cabbage and peas sabzi, 2 rotis411 kcal
- 10:00 pmBedtime1 glass haldi milk, no sugar112 kcal
Day total: 1,501 kcal, 66 g protein.
Numbers worked out by Poshan Labs from IFCT 2017 (ICMR-NIN) and USDA FoodData Central (curd).
Who comes to me with this
Women in their forties and fifties come to me during perimenopause and after menopause. Often the weight crept on slowly, the old tricks stopped working, and nobody explained why.
One of my clients lost 6 kg during perimenopause by changing how she ate.
What I do differently
As oestrogen falls, your muscles and bones need more protein and calcium, and your body handles sugar and late dinners less kindly.
I build plans around that:
- protein at every meal
- calcium from foods like ragi, curd, paneer and sesame
- regular meals, which many women find easier on energy and sleep
- food that works for the rest of your family too
We look at your reports together, including things like vitamin D, calcium and thyroid, and the plan changes as you do. If your doctor has you on treatment, the food plan works alongside it.
The first call is free
Tell me what's going on and I'll tell you honestly whether I can help.
From my clients
Lost 6 kg during perimenopause"Nutritionist Puja Nayyar helped me understand my body's changing needs…"
Priyanka, homemaker
Everyone's body responds differently. These are my clients' own words and results, not a promise. All client stories
What it costs
Plans start from ₹3,500 a month.
Every plan includes:
- your personal diet plan
- one-on-one time with me
- weekly check-ins
- daily monitoring
- changes to the plan whenever you need them
Longer plans, and plans for clients outside India, we work out together on your free call.
Book a free menopause consultation call See what's includedRead before your call
Foods that rate well for Perimenopause and menopause (how I rate foods)
- Sample diet charts: Perimenopause and menopause sample diet plans, one sample day each for vegetarian, non-veg, eggetarian and Jain, at 1,200, 1,500 and 1,800 calories.
- Every food, rated: Foods to eat and avoid.
Read next: Menopause belly fat: what actually helps.
Check your numbers
Words you'll hear
Talk to me about it
The first call is free. Bring your reports if you have them.
Questions go to WhatsApp. Prefer to call? +91 88826 96344