Feeling tired all the time? Waking in the night and struggling to get back to sleep? Noticing mood swings, or that your body is changing and weight is settling around your middle for no obvious reason? If this sounds familiar, you may be in perimenopause: a completely normal stage of life, yet one that most of us are unprepared for. The good news is that changes to your diet and lifestyle can make a real difference to how you feel.
I’m Maria Kolotourou, a Greek registered dietitian based in the UK. I have over 20 years of experience, and my work focuses on women’s hormonal health. I’m in perimenopause myself, so I understand what you’re going through.
Sessions are online, in English or Greek.
Is This Programme Right for You?
This programme is for women who:
- Are experiencing perimenopausal symptoms such as weight gain, irregular periods, brain fog or exhaustion
- Are in menopause or post-menopause
- Are struggling to maintain a healthy weight
- Want to protect their bone and cardiovascular health
- Are looking for gradual, sustainable change
- Want a dietitian who understands Mediterranean food culture and life away from home
I work with many Greek women living abroad, as well as women from any background who’d like a Mediterranean approach.
“I’d gained weight in perimenopause and was struggling with brain fog and low mood. Maria helped me understand what was happening in my body and how to support it through food. Her advice was practical, culturally sensitive and never restrictive. I’ve lost weight gradually and my brain fog has improved significantly.” — Sofia K., 49, London
How Nutrition Helps in Perimenopause
- Weight and body composition: supporting your metabolism and appetite as your hormones change
- Energy, sleep and focus: steadier blood sugar, the right nutrients and appropriate meal timing
- Mood and emotional eating: a calmer, easier relationship with food
- Bones and heart: protecting your health for the years after menopause
Nutrition has less effect on some symptoms, such as hot flushes. That’s where it works best alongside medical care.
My Approach
- Mediterranean diet: the traditional Greek way of eating, rich in pulses, vegetables, olive oil and fish (read more)
- No restriction: no calorie counting, no forbidden foods, no strict diets
- Personalised: a plan built around your symptoms, your stage of transition and your lifestyle
- Holistic: sleep, stress, exercise and your relationship with your changing body
- Understanding life abroad: Mediterranean recipes using ingredients from your local supermarket, plus family meals and social occasions
How It Works
1. Free 15-minute discovery call: We talk about your symptoms, goals and which programme option would suit you best. If I think a different approach would serve you better, I’ll be honest with you.
2. First session (45 minutes): You complete an online assessment before our first meeting, then together we agree your priorities and build your personalised plan.
3. Follow-up sessions (30 minutes): Every two weeks, with weekly check-ins and online support in between.
Programme Options
12-Week Programme
Six sessions over three months, in three phases:
- Month 1 (weeks 1–4): assessment, resources and your personalised nutrition plan
- Month 2 (weeks 5–8): adjustments based on your progress and exploring your needs further, such as navigating hunger and fullness, meal planning and batch cooking, emotional eating and supplements
- Month 3 (weeks 9–12): consolidating your new habits, fine tuning sleep, stress and exercise, plus a clear framework for carrying on independently
Cost of the 12-week programme: £430 / €515
If we feel you need further support after completing the 12-week programme, you can continue with 4-week cycles or book ad hoc sessions as you need them.
Flexible 4-Week Cycles
Two sessions every four weeks, for as long as you need.
Cost of the 4-week programme: £150/ €180
What’s Ιncluded
Both 12-week and 4-week programmes include:
- a personalised plan
- relevant resources
- weekly check-ins
- optional online food and mood diaries
- unlimited online support between sessions
- access to a dedicated client platform
Check-in Sessions
Ad hoc 30-minute sessions to check in and fine-tune your plan as your circumstances change. Available once you’ve completed a programme.
- Single session: £70 / €85
- Pack of 3 sessions: £195 / €235 (use within 4 months)
- Pack of 5 sessions: £300 / €360 (use within 6 months)
Check-in sessions don’t include food and mood diaries, online support or weekly check-ins.
What I’d Like You to Know
I can’t promise a specific amount of weight loss, or that every symptom will disappear. Your body is changing, and how it responds depends on many factors, including your stage of transition, your hormones, any medication or HRT, your sleep and your stress levels. Some women lose weight gradually. Others maintain their weight while their body composition and symptoms improve.
What I can promise is honest, evidence-based support. Many women who work with me notice more energy, better sleep and less brain fog within 4–8 weeks, and steadier habits and more confidence in their bodies within 3–6 months.
A Little About Me
- I’ve lived in North Yorkshire with my family since 2017
- I have 20+ years of experience, including working for the NHS as Lead Dietitian in Adult Eating Disorders, and running my own private practice in Athens
- I hold an MSc in Nutrition from King’s College London and a BSc (Hons) in Dietetics from Harokopio University both with Distinction
- I am an HCPC registered dietitian and member of the British Dietetic Association (BDA)
“Maria’s support has made a real difference to how I feel. We’ve been working together for over a year, and every session leaves me feeling more confident. She helped me manage emotional eating, ease the heartburn and bloating, and reconnect with my body.” — Katerina P., 55, Brussels
Frequently Asked Questions
- I’m on HRT. Can I still work with you?
Absolutely. Nutrition works alongside HRT, and I’m happy to liaise with your GP if needed. - I’m post-menopausal. Is this programme right for me?
Yes. We’ll focus on your weight, bone and heart health, and any symptoms that persist. - I’m not Greek. Can I still join?
Of course. Sessions run in English, and the Mediterranean way of eating adapts to any culture and kitchen. - Should I choose the 12-week programme or the 4-week cycles?
The 12-week programme suits you if you’d like steady, structured support over a longer period. Research suggests new habits usually take around two to three months to become established, so this option supports you throughout that time, and it comes with a small discount. The 4-week cycles suit you if you prefer flexibility, or would like to see what working together feels like before committing for longer. We can decide together which option suits you better on your discovery call. - Do you recommend supplements?
The market for menopause supplements is huge, so that’s a very reasonable question. The answer depends on your diet, your test results and your individual needs. Food always comes first, but if we identify any gaps, I’ll guide you towards the supplements that can genuinely help. Hormonal treatment is not within my scope, so this needs to be discussed with your GP.
Ready to Get Started?
Book a free, no-obligation 15-minute discovery call and let’s see how I can help.
Looking for something different?
Explore my other programmes:
- PCOS / PMOS 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
Your Greek Dietitian Online