Energy-boosting diet plan for menopause

Written byListonic team

Updated on Nov 1, 2024

Menopause brings a myriad of changes, and maintaining energy can be a challenge. This diet plan focuses on nutrient-rich foods that support hormone balance and energy without overcomplicating your meals, making it easier to navigate this new phase with vitality.

Diet plan grocery list

Spinach

Kale

Blueberries

Almonds

Walnuts

Salmon

Chicken breast

Eggs

Greek yogurt

Quinoa

Brown rice

Sweet potatoes

Avocados

Broccoli

Cauliflower

Apples

Bananas

Oranges

Lentils

Chickpeas

Oatmeal

Chia seeds

Flaxseeds

Cottage cheese

Turkey

Tofu

Bell peppers

Cucumbers

Strawberries

Asparagus

Pumpkin seeds

Beets

Carrots

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Diet plan overview

Navigating menopause can be smoother with an energy-boosting diet plan for menopause that helps manage symptoms and maintain vitality. The diet is rich in phytoestrogens from sources like flaxseeds and soy products, which can help balance hormones naturally. It also emphasizes foods high in fiber and protein to keep you full and energized.

This diet is not just about what you eat, but also about creating a balanced lifestyle that includes regular physical activity and proper hydration. By combining these elements, you’ll help manage menopausal symptoms more effectively and boost your overall energy.

Energy-boosting diet plan for menopause exemplary product

Foods to eat

Phytoestrogen-Rich Foods: Tofu, tempeh, and flaxseeds to help balance hormones.
Calcium-Rich Foods: Broccoli, kale, and almond milk to support bone health.
High-Fiber Foods: Legumes, berries, and whole grains for digestive health and sustained energy.
Lean Proteins: Skinless poultry, fish, and legumes for maintaining muscle mass.
Healthy Fats: Avocados, olive oil, and nuts to support overall health and energy levels.

✅ Tip

During menopause, rev up your energy levels with snacks rich in omega-3 fatty acids, like walnuts or flaxseeds, to help balance hormones naturally.

Foods not to eat

High-Sugar Foods: Sweets, cakes, and sugary drinks that can lead to energy crashes.
Spicy Foods: Can trigger hot flashes in some women during menopause.
Caffeinated Beverages: Coffee and black tea may exacerbate symptoms like sleeplessness.
High-Fat Meats: Processed sausages and bacon which can negatively affect heart health.
Alcohol: Can trigger hot flashes and interfere with sleep patterns.

Main benefits

The energy-boosting diet plan for menopause targets the unique needs of menopausal women, enhancing mood and combating fatigue with nutrient-dense superfoods. This diet emphasizes foods high in omega-3 fatty acids and antioxidants to reduce inflammation and promote a balanced hormonal landscape, vital for those navigating the ups and downs of menopause. It also focuses on sustainable energy sources like whole grains and legumes to keep blood sugar levels even and your energy steady throughout the day. Furthermore, this plan encourages the intake of iron and calcium-rich foods to support bone health, crucial during the menopausal transition.

Energy-boosting diet plan for menopause graph

📊 50% of Americans said they follow a specific diet or eating pattern (Source)

How to budget on this diet plan

During menopause, keeping your energy up doesn't have to drain your wallet. Opt for whole foods like beans and lentils which are cheap and rich in fiber and protein. Eggs are a low-cost superfood that can be used in many different meals. Make sure to plan your meals weekly to avoid impulse buys. Utilize your freezer to store bulk cooked meals and seasonal veggies that are often on sale.

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Meal plan suggestion

Day 1

Breakfast:Oatmeal with blueberries, chia seeds, and almonds
Lunch:Spinach and kale salad with chicken breast, avocado, and walnuts
Dinner:Grilled salmon with quinoa, steamed broccoli, and roasted sweet potatoes
Snack:Greek yogurt with strawberries and flaxseeds

Day 2

Breakfast:Greek yogurt with banana, flaxseeds, and pumpkin seeds
Lunch:Turkey and avocado wrap with whole wheat tortilla, bell peppers, and spinach
Dinner:Baked tofu with brown rice, asparagus, and roasted carrots
Snack:Apple slices with almond butter

Day 3

Breakfast:Smoothie with spinach, kale, blueberries, Greek yogurt, and chia seeds
Lunch:Quinoa salad with chickpeas, cucumber, bell peppers, and pumpkin seeds
Dinner:Grilled chicken breast with sweet potato mash, steamed broccoli, and beets
Snack:Cottage cheese with strawberries and walnuts

Day 4

Breakfast:Scrambled eggs with spinach, bell peppers, and avocado
Lunch:Lentil soup with carrots, celery, and quinoa
Dinner:Baked salmon with brown rice, roasted cauliflower, and asparagus
Snack:Orange slices with a handful of almonds

Day 5

Breakfast:Greek yogurt parfait with oats, strawberries, and chia seeds
Lunch:Turkey and quinoa bowl with spinach, cucumbers, and pumpkin seeds
Dinner:Grilled tofu with lentils, steamed kale, and roasted sweet potatoes
Snack:Banana with almond butter

Day 6

Breakfast:Smoothie with Greek yogurt, spinach, banana, and flaxseeds
Lunch:Chicken and chickpea salad with spinach, cucumbers, and bell peppers
Dinner:Baked salmon with quinoa, steamed broccoli, and beets
Snack:Apple slices with cottage cheese

Day 7

Breakfast:Oatmeal with banana, chia seeds, and walnuts
Lunch:Tofu stir-fry with bell peppers, carrots, and brown rice
Dinner:Grilled turkey with lentils, steamed kale, and roasted sweet potatoes
Snack:Greek yogurt with blueberries and flaxseeds

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⚠️ Keep in mind

As with any dietary change, it is recommended to consult with a healthcare professional or registered dietitian before changing your dietary habits.

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