The 3-Part Plate System I Teach Every Client
Simple meals that support hormones, energy, digestion, and mood in midlife
When a new client sits with me, I don’t begin with calorie counts or preach food rules. Instead, we start with what’s on the plate — because how you build that plate shapes everything, especially in perimenopause and menopause. Your energy… your focus… your mood… your sleep… even hot flashes and bloating.
The 3-Part Plate System is the simple, flexible framework I teach every client to help stabilize blood sugar, support hormone shifts, and calm the nervous system — without dieting, restricting, or overthinking.
It’s steady, nourishing, and kind to the midlife body and mind. The 3-Part Plate System I Teach…
½ Plate Non-Starchy Vegetables
Fill half your plate with colorful vegetables: spinach, zucchini, broccoli, peppers, mushrooms, cauliflower — cooked or raw.
During menopause, this does more than add nutrients:
Fiber supports estrogen detoxification
Volume helps curb emotional or stress-driven snacking
Antioxidants lower inflammation
Water content supports hydration and digestion
Colors = diverse phytonutrients that help hormone metabolism
If you’re thinking, “I can’t eat another salad,” hear me: veggies don’t have to be raw. Try roasted broccoli, stir-fried greens with garlic, grilled zucchini, sautéed mushrooms, or blended veggie soups.
These foods act like a hormone-balancing safety net — keeping digestion steady and energy more predictable throughout the day.
¼ Plate Protein
Protein becomes non-negotiable in menopause. The drop in estrogen affects muscle mass, metabolism, mood, and blood sugar — and protein is what helps stabilize all of it.
Aim for a palm-sized portion of:
salmon, chicken, turkey, eggs, Greek yogurt, cottage cheese, tofu, tempeh, lentils, beans, or nuts and seeds.
Protein helps:
Rebuild muscle (critical for metabolism in midlife)
Stabilize blood sugar
Support thyroid and immune function
Reduce cravings
Improve satiety so you’re not grazing all day
When clients consistently include protein, they feel fuller longer, their mood is steadier, and nighttime snacking naturally settles down.
¼ Plate Whole Grains or Starchy Veggies
Carbohydrates aren’t the enemy — especially in menopause, when cortisol and insulin sensitivity are shifting.
Choose slow-burning carbs like:
quinoa, brown rice, farro, barley, sweet potato, peas, corn, squash.
These support:
Steady energy
Better sleep
Balanced cortisol
Fewer afternoon crashes
More mental clarity
A calmer nervous system
If your brain feels foggy, or your energy dips for no reason, a serving of whole carbs can give you the lift you need — without the crash.
Why the 3-Part Plate Works So Well in Menopause
This system isn’t about perfection or tracking. It’s about consistency and listening to your body.
When you balance vegetables, protein, and slow-burning carbs, you support every major hormone system affected by menopause:
Blood sugar stabilizes
Cortisol becomes easier to regulate
Estrogen metabolism improves
Gut health strengthens
Inflammation goes down
Mood and sleep become steadier
And over time, women notice:
Less bloating
Clearer thinking
More stable energy
Fewer cravings
A calmer nervous system
A feeling of “coming back home” to themselves
These aren’t dramatic overnight shifts — they’re gentle, reliable changes that compound day after day.
Real-Life Plate Examples
Dinner:
Roasted broccoli, peppers, and kale + grilled salmon + quinoa
Lunch:
Leafy greens + chickpeas + grilled chicken + avocado + sweet potato
Snacky Dinner:
Sautéed mushrooms & spinach folded into eggs + side of black beans
Breakfast:
Oatmeal with berries, nuts, yogurt, or chia seeds
Each meal fits the 3-Part Plate. Each one keeps digestion smooth, hormones supported, and energy steady.
Want More Support?
If you want meals that support your hormones and your stress response — without overwhelm — start with my free guide, The Nervous System Morning Reset. It helps calm cortisol, lower inflammation, and set up your body for steady energy all day.
