Struggling with unexplained weight gain, brain fog, hot flashes, poor sleep, mood changes, or feeling unlike yourself? Welcome to perimenopause and menopause – a natural transition that affects every woman differently.
I’m Maria Kolotourou, a Greek registered dietitian with over 20 years of experience specialising in women’s hormonal health. I’m also in perimenopause myself, so I understand first-hand the challenges you’re facing. I help women in their 40s, 50s, and beyond navigate this life stage through evidence-based nutrition and Mediterranean diet principles – naturally supporting your body through hormonal changes without restrictive diets or quick fixes.
Whether you’re in early perimenopause with irregular cycles, experiencing menopausal symptoms, or post-menopausal and focused on long-term health, we’ll work together to build sustainable strategies that fit your life.
Sessions available in Greek or English.
Is This Programme For You?
This programme is designed for women who:
✓ Are experiencing perimenopausal or menopausal symptoms (weight changes, brain fog, sleep issues, hot flashes, mood changes, fatigue)
✓ Have noticed weight gain or difficulty maintaining weight during hormonal transition
✓ Want to manage symptoms naturally through nutrition
✓ Are concerned about bone health, heart health, or long-term wellbeing
✓ Experience poor concentration, memory issues, or low energy
✓ Have irregular periods or are post-menopausal
✓ Are ready to commit to sustainable, gradual lifestyle changes
✓ Want guidance from someone who understands Greek culture and Mediterranean traditions
I specialise in working with Greek women who live abroad, but welcome anyone interested in Mediterranean approaches to menopause management.
What To Expect
My approach focuses on supporting your body through hormonal transition:
✓ Supporting healthy weight management during metabolic changes
✓ Improving sleep quality and energy levels
✓ Reducing brain fog and improving mental clarity through balanced nutrition
✓ Supporting mood stability during hormonal fluctuations
✓ Reducing inflammation naturally with anti-inflammatory Mediterranean foods
✓ Protecting bone health and cardiovascular health for long-term wellbeing
✓ Building sustainable habits that work with your changing body
✓ Addressing emotional eating and stress during this transition
About Weight During Perimenopause/Menopause:
Many women experience weight changes during perimenopause and menopause due to hormonal shifts, metabolic changes, and life stage factors. Some women naturally lose or maintain weight as their nutrition improves and symptoms reduce, whilst others focus on preventing further gain and improving body composition.
However, perimenopause and menopause make weight management more complex than in younger years. Results vary significantly based on:
- Hormone levels and stage of transition (early perimenopause vs post-menopause)
- Metabolic changes specific to your body
- Medications or hormone replacement therapy (HRT)
- Stress levels, sleep quality, and life circumstances
- How long you’ve been experiencing symptoms
- Individual genetic and metabolic factors
I cannot and will not promise specific weight loss amounts or timelines. What I CAN promise is evidence-based nutritional support that addresses the underlying factors affecting your perimenopause/menopause experience, with weight being one possible outcome amongst many health improvements.
This is not a quick-fix weight loss programme. If you want to “lose 10kg in 4 weeks,” this isn’t for you. If you want to create lifelong habits that support healthy weight, hormonal balance, and wellbeing, this is exactly what you need.
My Approach
Unlike restrictive menopause diets you may have seen online, my approach uses:
Mediterranean Diet Principles
Traditional eating patterns rich in phytoestrogens, healthy fats, and anti-inflammatory foods – the Greek way of eating that naturally supports hormonal health and symptom management.
Evidence-Based Nutrition
Over 20 years of experience and continuous professional development, including NHS eating disorders work and private practice. My approach is grounded in current research on menopause nutrition.
No Restriction or Food Rules
No calorie counting. No forbidden foods. No extreme restrictions. Just balanced, sustainable eating that works with your changing body, not against it.
Cultural Understanding
I understand the challenges of maintaining Greek food culture abroad because I’ve lived them myself since 2017. Greek recipes adapted for UK supermarkets, family meal strategies, navigating social eating during a challenging life stage.
Individualised Support
Your menopause journey is unique to you. We’ll create a personalised plan based on YOUR specific symptoms, lifestyle, stage of transition, and goals – not a one-size-fits-all menopause diet.
Holistic Approach
I address stress eating, sleep issues, emotional wellbeing, and your relationship with your changing body – not just meal plans. Perimenopause and menopause affect the whole person, and nutrition support should too.
Long-Term Health Focus
Supporting not just symptom relief now, but bone health, cardiovascular health, and metabolic health for your post-menopausal years.
Programme Options
Option 1: 12-Week Programme (Best For Commitment & Results)
£430 / €515 for complete 12-week programme (save £20/€25)
This structured programme gives you a clear roadmap through perimenopause/menopause transition:
Month 1: Foundation & Understanding Your Transition (Weeks 1-4)
- Comprehensive assessment of your symptoms, hormone changes, and lifestyle
- Understanding how perimenopause/menopause affects YOUR body specifically
- Quick Start Guide – practical introduction to balanced eating, designed to help you take your first steps with confidence.
- Perimenopause Nutrition Essentials guide – your comprehensive reference covering foods that help vs worsen symptoms, key nutrients for hormonal health, and Mediterranean diet principles
- Personalised 7-day Mediterranean meal plan – tailored to your symptoms, preferences, and available ingredients, with Greek-inspired recipes where appropriate
- Initial focus areas based on your priorities (weight, sleep, energy, brain fog, mood)
- 2 sessions (first session 45 min, second session 30 min)
Month 2: Building Sustainable Habits & Symptom Relief (Weeks 5-9)
- Personalised meal plan refinement based on your progress and what’s working for YOUR body
- Foods and meal combinations that support weight management, improve sleep, reduce brain fog, and boost energy
- Understanding hunger, fullness, and satisfaction during hormonal changes
- Managing emotional eating, stress triggers, and cravings
- Progress review and plan adjustments
- 2 sessions (both 30 min)
Month 3: Long-Term Success & Maintenance (Weeks 9-12)
- Consolidating sustainable habits and creating your independence toolkit
- Managing symptom fluctuations and handling setbacks
- Lifestyle integration: sleep hygiene strategies, stress management techniques, and exercise guidance (frequency, duration, type) that support hormonal health
- Understanding nutrition for long-term bone, heart, and metabolic health beyond menopause
- Clear roadmap for maintaining progress independently
- 2 sessions (both 30 min)
Total: 6 sessions over 12 weeks + continuous support
Option 2: 4-Week Flexible Cycles
£150 / €175 every 4 weeks
Prefer more flexibility? You can work with me in 4-week cycles.
Each 4-week cycle includes:
- 2 sessions (first session 45 min, follow-ups 30 min)
- Personalised meal plans and resources
- Continuous messaging support
- Weekly check-ins
- Full platform access
Continue cycle-by-cycle as long as you need support. Most perimenopausal and menopausal clients work with this option for 3-6 cycles (12-24 weeks) to navigate the transition and establish sustainable habits.
Option 3: Maintenance Support (After Completing a Programme)
For clients who have completed the 12-week programme or several 4-week cycles:
- Single Sessions: £70 / €85 per 30-minute session
- 3-Session Package: £195 / €235 (save £15/€20) – use within 4 months
- 5-Session Package: £300 / €360 (save £50/€65) – use within 6 months
Book as needed for check-ins, managing symptom flare-ups, or continued accountability through your menopausal transition.
What’s Included In All Options
Evidence-Based Guidance
- 20+ years of dietetic experience
- MSc Nutrition from King’s College London (distinction)
- BSc (Hons) Dietetics Harokopio University (distinction)
- NHS eating disorders specialist
- Current with latest menopause nutrition research
- Continuous professional development
Bilingual Support
- Sessions available in Greek or English
- Whichever language you’re more comfortable with
Greek Diaspora Understanding
- Understanding of Greek family dynamics and food traditions
- Realistic strategies for life abroad
- Connection to community of Greek women who live abroad through private Facebook group
Additional Features In 12-Week & 4-Week Programmes:
Comprehensive Platform Access
- Secure video sessions with one-click access
- Messaging between sessions for quick questions and support
- Food and mood journals (optional)
- Progress tracking tools
- Resource library for all your materials
- Weekly check-ins and feedback
- Available on any device (computer, tablet, smartphone)
Personalised Nutrition Support
- Mediterranean meal frameworks tailored to YOUR symptoms and preferences
- Greek recipes available for those who want them (adapted for UK supermarkets)
- Flexible meal frameworks (not rigid meal plans)
- Strategies for family meals and social eating
- Managing cravings and emotional eating during hormonal changes
- Continuous support – you’re never on your own between sessions
Maintenance Sessions Include:
- One-to-one video sessions for troubleshooting and accountability
- Expert guidance when you need it
- Additional resources as required
Note: Maintenance sessions are focused check-ins. For full platform access with messaging, journals, and continuous support, the 12-week programme or 4-week cycles are recommended.
How It Works
Step 1: Free Discovery Call (15 minutes)
Book a no-obligation call where we’ll discuss:
- Your perimenopause/menopause symptoms and concerns
- Your goals (symptom management, weight, energy, long-term health)
- Whether Mediterranean diet approach is right for you
- Which programme option (12-week or 4-week) fits your situation
- Any questions you have about working together
I’ll be honest if I think you’d be better served by a different approach or practitioner.
Step 2: Assessment & Booking
If we’re a good fit, you’ll:
- Receive access to the secure telehealth platform
- Complete a detailed health and lifestyle questionnaire
- Choose your programme option (12-week or 4-week)
- Book your first session
Step 3: First Session (45 minutes)
We’ll:
- Review your questionnaire in detail
- Discuss your specific symptoms, stage of transition, and goals
- Create your personalised Mediterranean nutrition framework
- Identify your initial focus areas (weight, sleep, brain fog, energy, mood)
- Set up your meal strategies and resources
- Establish your action plan for the next 2 weeks
Step 4: Ongoing Sessions (Every 2 Weeks)
Each follow-up session we’ll:
- Review your progress and challenges
- Track symptom changes and improvements
- Adjust your meal plan as needed
- Troubleshoot any difficulties
- Celebrate wins (symptom relief, better sleep, energy improvements)
- Set goals for the next 2 weeks
- Keep you accountable and motivated
Step 5: Continuous Support Between Sessions
- Message me anytime via the platform
- Weekly check-ins to track progress
- Quick questions answered promptly
- Optional food journals for accountability
Step 6: Transition to Maintenance (After 3-6 Months)
Many clients transition to monthly check-ins or session packages to maintain their progress and manage any symptom fluctuations long-term.
What you Can Realistically Expect
What I Can Promise:
- Evidence-based nutritional guidance for perimenopause and menopause
- Personalised Mediterranean meal frameworks
- Expert support from experienced dietitian
- Honest, non-judgemental approach
- Cultural understanding if you’re Greek
- Continuous support between sessions (in programmes)
- Clear communication about your progress
What Varies By Individual:
⚠ How quickly symptoms improve
⚠ Weight changes (if you have weight to lose or maintain)
⚠ Which symptoms respond best to nutrition (everyone different)
⚠ How long you need support
⚠ Which specific strategies work best for you
⚠ Response to dietary changes
Typical Client Experiences (Varies by Person):
Many clients report within the first 4-8 weeks:
- Improved energy and reduced fatigue
- Better sleep quality
- Reduced brain fog and improved mental clarity
- Better mood stability
- Better understanding of how food affects their symptoms
- Improved digestion and reduced bloating
- Feeling more in control of their health during transition
Within 3-6 months, many clients experience:
- Significant symptom improvement (sleep, energy, brain fog, mood)
- Better weight management or gradual weight loss (for those with weight goals)
- Improved relationship with food during a challenging life stage
- Sustainable eating habits they can maintain long-term
- Greater confidence navigating perimenopause/menopause
- Better overall wellbeing
However, perimenopause and menopause are complex transitions and individual responses vary greatly. I will never promise specific outcomes or timelines. Nutrition works alongside other treatments (like HRT if you’re using it) to support your overall health.
Who This Programme Is Not For
This programme may not be right for you if:
✗ You’re looking for quick fixes or extreme diets
✗ You want to be told exactly what to eat without understanding why
✗ You’re not ready to commit at least 3 months to see meaningful change
✗ You expect guaranteed specific symptom relief or weight loss
✗ You’re not willing to address emotional eating or stress
✗ You’re expecting nutrition alone to eliminate all menopausal symptoms (nutrition helps significantly but is not a miracle cure)
I’ll be honest in our discovery call if I think another practitioner or approach would serve you better.
Frequently Asked Questions
“Can nutrition really help with perimenopause and menopause symptoms?”
Yes. Nutrition plays a significant role in managing many menopausal symptoms, particularly weight changes, energy levels, sleep quality, brain fog, and mood. Mediterranean diet, rich in phytoestrogens (plant compounds that gently support hormone balance) and anti-inflammatory foods, has been shown to help with various menopausal symptoms.
What nutrition helps most with:
- Weight management – supporting metabolism during hormonal changes
- Energy and fatigue – stable blood sugar, adequate nutrients
- Sleep quality – foods and meal timing that support better sleep
- Brain fog and concentration – nutrients that support cognitive function
- Mood stability – balanced nutrition affects neurotransmitters and hormones
Some symptoms (like hot flushes) are less influenced by nutrition alone, though staying hydrated and avoiding certain trigger foods can help some women. Nutrition works best as part of a holistic approach alongside lifestyle factors and medical treatment if needed.
“Will I lose weight with this programme?”
Weight management during perimenopause and menopause is challenging because of metabolic changes, hormonal shifts, and life stage factors. Some clients lose weight gradually, some maintain their weight whilst improving body composition, and some focus on preventing further gain whilst improving health markers.
I focus on supporting your metabolism during hormonal transition, managing inflammation, and building sustainable habits. Weight is one possible outcome amongst many health improvements. Individual results depend on:
- Your current weight and health status
- History of dieting and weight fluctuations
- Stress levels, sleep quality, activity levels
- Whether you’re on HRT or other medications
- How long you’ve been experiencing symptoms
- Your unique metabolic response
I cannot and will not promise specific weight loss amounts or timelines.
“How is this different from general menopause diet advice online?”
Most menopause diet advice is one-size-fits-all: “eat these foods,” “avoid these foods,” “try this supplement.” This rarely addresses YOUR specific symptoms, lifestyle, or relationship with food.
My approach:
- Personalised to YOUR symptoms and situation (not generic advice)
- Addresses emotional eating and food relationship (not just meal plans)
- Uses traditional Mediterranean eating patterns (not invented diet trends)
- Sustainable and flexible (not rigid rules)
- Considers Greek heritage and food culture (if relevant)
- Based on 20+ years clinical experience, not Instagram trends
- Ongoing support and accountability (not one-off advice)
“I’m on HRT – can I still work with you?”
Absolutely. Nutrition support works beautifully alongside HRT (hormone replacement therapy). HRT helps with hormones, nutrition supports overall health, symptom management, weight, energy, and long-term wellbeing. I’ll coordinate with your GP or menopause specialist if needed to ensure nutrition support complements your medical treatment safely.
“Do you provide a strict meal plan?”
No. I provide personalised Mediterranean meal frameworks and guidance, but nothing rigid. I teach you principles so you can improve your food choices in any situation – at home, restaurants, family gatherings, travel.
The goal is independence and confidence, not dependence on meal plans. Perimenopause and menopause can last many years – you need sustainable strategies, not strict rules.
“I’m not Greek – can I still work with you?”
Absolutely! Whilst I specialise in Greek diaspora women, I welcome anyone interested in Mediterranean approaches to menopause. The principles work for everyone, and Mediterranean diet is one of the most researched eating patterns for menopausal health.
Sessions can be in English, and Mediterranean diet adapts beautifully to any cultural background.
“What if I’m post-menopausal?”
Perfect! Post-menopausal health is equally important. We’ll focus on:
- Maintaining healthy weight and metabolism
- Protecting bone health (preventing osteoporosis)
- Supporting cardiovascular health
- Managing any lingering symptoms
- Optimising energy and wellbeing for your 60s, 70s, and beyond
Mediterranean diet is particularly powerful for post-menopausal health and longevity.
“How do I know if I should choose 12-week or 4-week option?”
In our discovery call, we’ll discuss which option fits you best:
12-Week Programme is best if:
- You want clear structure and commitment
- You’re ready to invest in comprehensive support through transition
- You prefer knowing the full journey upfront
- You want slightly better value (save £20)
4-Week Cycles are best if:
- You prefer more flexibility
- You’re not sure about long-term commitment yet
- You want to try it out before committing to 3 months
- Financial flexibility matters more than small savings
Both options provide the same quality support – it’s about what fits your situation.
“What if I need to cancel or reschedule sessions?”
Please give 24 hours’ notice to reschedule. Sessions cancelled with less than 24 hours’ notice may be charged.
I understand emergencies happen – just contact me as soon as possible and we’ll work something out.
“What happens after the 12-week programme?”
Many clients transition to:
- Monthly check-in sessions (£70/session) for ongoing support through transition
- Session packages (3 or 5 sessions) to use as needed for symptom flare-ups
- Full independence with occasional check-ins
- Return as needed when symptoms change or life circumstances shift
Some clients continue working together for 6-18 months to navigate the full perimenopausal transition before moving to maintenance.
“Will you teach me about supplements for menopause?”
I can discuss nutrition-relevant supplements (calcium, vitamin D, omega-3s, etc.) and food sources of key nutrients. However, I cannot prescribe or recommend hormonal supplements – that’s your GP’s role.
I focus on getting nutrients from food first – the Mediterranean diet is naturally rich in what you need – with supplements as backup when needed.
Ready To Get Started?
Client Testimonials
“I had gained weight during perimenopause and struggled with brain fog and low mood. Maria helped me understand what was happening in my body and how to support it through food. Her guidance was practical, culturally sensitive, and never restrictive. I’ve lost weight gradually and feel sharper mentally.”
— Sofia K., 49, perimenopausal, London
“Maria’s support has been life-changing. I’ve worked with her on and off for over a year, and each session helps me stay grounded. She helped me manage emotional eating, improve my digestion, and feel more connected to my body. Her understanding of Greek culture made everything feel more personal and doable. I’m so grateful.”
— Katerina P., 55, post-menopausal, Brussels
Disclaimer: These testimonials reflect the personal experiences of individual clients. Results vary based on each person’s symptoms, lifestyle, and stage of hormonal transition. Nutrition support is tailored, and outcomes are not guaranteed.
Ready To Navigate Perimenopause And Menopause With Expert Support?
Looking for something different?
Explore my other programmes:
- PCOS Nutrition Programme – for hormonal balance and PCOS symptoms
- Fertility & Pregnancy Programme – for conception and pregnancy support
- Greek Lifestyle Nutrition Programme – for general wellness and weight loss
Still have questions?
Contact me:
📱 WhatsApp: +447379130860
📧 Email: hello@yourgreekdietitian.com
📞 UK: +447379130860 | 📞 Greece: +306982207791
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