Indian Recipe Guide for Women
Transitioning Menopause
Find relief from your symptoms with tasty and nutritious Indian Recipes.
- Highly Qualified Coach
- Trusted by Over 18,000 Women
Reducing Symptoms Through Food: The Indian Menopause Recipe Guide
Menopause is experienced differently around the world, but one thing is universal — food plays a powerful role in how women feel during this stage of life. In India, for example, research shows that symptoms can sometimes last longer, and risks for conditions such as heart disease, diabetes, arthritis, and dementia can begin during the menopause transition, especially when women aren’t sleeping, are gaining weight, or feeling stressed.
But the lessons we can take from Indian food traditions extend far beyond India. The spices, cooking methods, and nutrient-rich ingredients are not only delicious, but when prepared with the right principles in mind, they can help support energy, ease symptoms, and promote healthy ageing.
When my own symptoms overwhelmed me, and I gained 15kg despite daily exercise and eating well, I knew I had to look deeper. What I discovered through my PhD research was that every symptom has a lifestyle and nutritional connection. Over 18,000 women who have joined me on the MyMT™ Programmes are living proof that menopause symptoms don’t have to be endured.
Shaila Contractor, an Indian Health and Fitness Coach based in New Zealand, is no exception. After turning around her own symptoms and health, she approached me to co-produce an Indian Recipe Guide which aligns with the MyMT™ nutritional principles.
But, food is never just fuel — it’s tradition, identity, and connection. This is so much more than a Recipe Book – with Shaila’s help, it’s your complete guide to helping you to feel energetic, healthy and vibrant. It’s not about restriction. It’s about learning how to prepare food in a way that honours tradition, and is rich in flavour, while also supporting your health through menopause.
Dr Wendy Sweet (PhD) – MyMT™ Founder and Women’s Healthy Ageing Educator
What's Included in Your Menopause Recipe Guide:
1. The Recipe Guide
- Over 50 delicious recipes for breakfast, lunch, dinners and desserts — each adapted for midlife women’s nutritional needs. These are a combination of Shaila’s delicious Indian recipes, and the most popular Mediterranean recipes from the MyMT™ Programmes.
The principles of low-GI Mediterranean eating (also adapted for Indian kitchens).
Easy ingredient swaps and cooking methods to reduce inflammation and support joint, gut, and heart health.
Shaila’s personal tips for making healthy cooking work in a busy household.
- A shopping list to take to the supermarket.
2. Bonus Content
A video and PDF series on how to weave low-GI Mediterranean principles into your everyday meals.
Two special guides on key vitamins that support symptom relief and healthy ageing.
- How to Read a Food Label Video: A simple, practical resource to help you understand food labels to spot any ingredients that we want to avoid.
Order your copy today for just NZ$45.
MyMTTM women around the world are getting back to doing the things they love
Julie - UK
“What magic is this MyMT Programme? I’m now sleeping all night and have released 22lbs (10 kg)!”
Shaila - New Zealand
“Thank you so much Wendy for changing my life. I no longer suffer bloating or hot flushes, and I feel so much more energetic. I have truly found my passion, and can’t wait to help other women.”
Rasika - UK
“I just feel so happy now. I’m sleeping and finally losing weight now that my routine follows Wendy’s programme.”
Frequently Asked Questions
Not at all. While it includes over 50 delicious recipes for breakfast, lunch, dinner, soups, salads, smoothies, juices and desserts, it’s also a guide.
Inside, you’ll find principles of low-GI Mediterranean eating adapted for Indian kitchens, tips for reducing inflammation, and Shaila’s practical insights on making small, sustainable changes in everyday cooking.
We are also including bonus content from the MyMT™ 12 week Programmes, including:
- How to incorporate the Mediterranean Diet into your daily life.
- Important nutrients for symptom reduction.
- How to look after your skin from within with foods.
- How to read a Food Label.
No, certainly not. This recipe book is a combination of Indian and Mediterranean Recipes, and is suitable for any woman who loves flavourful food.
No. This guide is about adaptation, not restriction. The recipes keep the flavours and traditions of Indian cooking at the heart of every dish, while making adjustments to better support energy, weight management, joint health, and sleep during and after menopause.
Most of the ingredients can be found in a regular supermarket or Indian grocery store. Where we suggest alternatives, they are simple swaps you can easily source.
Yes. Many recipes are vegetarian, and where non-vegetarian options are included, you’ll often find suggestions for vegetarian variations.
Once purchased, you’ll receive immediate access to download the Recipe Guide and all bonus materials in your Learning Hub. You can download the PDF documents, and watch the videos in your learning hub.
All you need is a computer or a smart phone, and internet access, then you can access these anytime, from anywhere in the world.
“Do you remember how free your joints felt when you were younger? You ran, jumped and skipped without all the aches and pains and stiffness that you’re feeling now. I longed to have this feeling back too.
We all like to think that what we do is unique, but in the case of MyMT™ I can honestly say that I have been there myself. As I sat there while my family went skiing without me, I knew I needed to do something about it.
My health became my project and I set to work – reading as much as I could as part of my Masters and Doctoral studies about how to turn around menopause symptoms through working with our hormones, not against them.
That was over 15 years ago now. And now my experience is available for you too! While most lifestyle programs (and menopause supplements too) are not targeted at our changing hormonal environment in menopause, this one is. By learning how to reset your hormones at a cellular level, you address the cause and not just the symptoms of menopause.
For decades menopause has been seen as a ‘sickness’ and often not talked about. It is time to put menopause into wellness, not sickness.
You can read more about my story here. “
Dr Wendy Sweet – PhD
You don’t need to give up the foods you love to thrive in menopause and post-menopause.
With a few changes, you can continue to enjoy the flavours of your culture, while nourishing your health for the years ahead.
"Every PhD starts with a curiosity. I set out to explore the meanings that women between the ages of 50 to 60 years, had given to their health as they aged. Every single woman I interviewed positioned healthy ageing in undertaking daily vigorous exercise. But for many of my subjects, their vision of health wasn't going so well. They spoke of sore joints, insomnia, weight gain, brain fog, palpitations and exhaustion. My curiosity has led me here to you. Bringing your attention to the research specific to women's healthy ageing and behaviour change is my passion."
