The Plate Change
Build meals that keep you full, with protein at every meal. No fasting, no macro apps.
The Plate Change is a simple eating system for the menopause transition, created by a Licensed Dietitian-Nutritionist (Greece). You measure with your hand, eat at the right moment, and stop guessing what goes on the plate. Join the waitlist to hear first when it opens.
Join the waitlist One useful email first, then the opening date. No daily emails. Unsubscribe any time.Does this sound like you?
- You eat roughly what you’ve always eaten, and your waistband has started to disagree.
- The morning is fine. Around 3 or 4 pm the hunger arrives, and by 9 pm you’re in the kitchen.
- You’ve tried a fasting window. You’ve tried logging every meal in an app. With a full-time job, neither lasted.
- Everyone has a different explanation, and nobody tells you what to put on the plate tonight.
You’re not imagining the change. Research that followed women through these years found that many gain fat around the waist during the menopause transition (SWAN study, Greendale et al., J Clin Endocrinol Metab, 2021). It’s common, and it isn’t a willpower problem. What’s often missing isn’t more information. It’s a plate you can build without thinking twice.
What the method is
The Plate Change takes the portion method used in the Nutripass clinics in Athens and rewrites it for women in perimenopause, in English, with the foods you buy.
- The Plate. Half vegetables, one palm of protein, your portion of carbs, a little olive oil. You measure with your hand. No scales, no calorie apps.
- The Mediterranean dish rule. Lentils, a chickpea stew, a pasta dish, vegetables slow-cooked in olive oil. You don’t have to give them up. You count them differently.
- The Hunger Stages. One rule: eat at Stage 1, stop at Stage 2. A simple way to notice hunger early, before you reach the point where any food will do.
- Protein at every meal. Research shows higher-protein meals help people feel fuller (Leidy et al., Am J Clin Nutr, 2015).
- Built to fit your care. Designed to work alongside HRT or your doctor’s plan.
Who is behind it
The Plate Change is created by Ioannis Antoniou, Licensed Dietitian-Nutritionist (Greece), founder of Nutripass (4 clinics in Athens). The portion system and the Hunger Stages come from the method he and his team use with clients in the clinics. The guided version is run by Nutripass coaches.
Before it opens, we’re testing it with a small pilot group. When we have results, we’ll show them here with the number of women, the year and the typical result, not only the best ones.
Hear first when it opens
One useful email first, then the opening date. No daily emails. Unsubscribe any time.
Questions
What will I get when it opens?
The starting guide: the method, four weeks of ready plates, an afternoon hunger protocol, a tracker for your hunger, waist and energy, and a Daily Portions calculator that turns your height, weight, age and activity into palms, fists, cups and teaspoons per day.
When does it open, and what will it cost?
It opens before the first guided group starts on Monday 9 November 2026, and people on the waitlist hear the exact date first. The guide is $37, one-time. There will also be a 12-week guided program, The Plate Change Guided, with weekly group calls, for women who want support for longer: $297, or 3 monthly payments of $109. You’ll see all the details before you decide, and joining the waitlist doesn’t commit you to anything.
Is this another diet?
No fasting, no macro apps, and no food groups cut out. It’s a way of building meals from ordinary food, including the Mediterranean dishes most plans leave out.
Can I use it if I’m on HRT or other medication?
It’s designed to work alongside HRT or your doctor’s plan, and it doesn’t change or replace any treatment. Never stop or change a medication without your doctor. Before you buy, a short Fit Check asks a few questions. If you’re pregnant or breastfeeding, take medication for diabetes, have kidney disease, have had recent surgery, or have a history of an eating disorder, it will ask you to speak to your doctor first.
Who is this for?
Women in perimenopause, or in the years around their last period, who want a clear, repeatable way to eat. It’s for adults only, and it isn’t designed for anyone who needs a medical diet for a specific condition.
