14-day meal plan for menopause
Listonic team
Updated on Nov 22, 2024
Embrace menopause with our 14-day meal plan. Packed with hormone-balancing and nutrient-dense recipes, this plan offers a variety of flavorful options to support your well-being during this life stage. Explore a holistic approach to nutrition that complements your efforts in managing menopausal symptoms.
Meal plan grocery list
Dry goods
Snacks & sweets
Meats
Dairy & eggs
Beverages
Spices & sauces
Fish & seafood
Fresh grocery
Legumes
Plant based
Meal plan overview
Navigate menopause with our 14-day meal plan designed to support women's health during this life stage. Packed with hormone-balancing and nutrient-conscious recipes, this plan offers a variety of flavorful options. Explore a satisfying and nutrient-conscious approach to managing menopause symptoms on a vegan lifestyle.
Foods to eat
Calcium-Rich Foods: Incorporate dairy or fortified plant-based alternatives to support bone health during menopause.
Lean Proteins: Opt for lean sources such as poultry, fish, tofu, and legumes to support muscle health and metabolism.
Colorful Fruits and Vegetables: Include a variety of fruits and vegetables for essential vitamins, minerals, and antioxidants.
Whole Grains: Choose whole grains like quinoa, brown rice, and oats for fiber and sustained energy.
Healthy Fats: Include sources like avocados, nuts, and olive oil for heart health and hormone regulation.
Flaxseeds: Incorporate flaxseeds for omega-3 fatty acids, which may help manage menopausal symptoms.
Soy Products: Include soy-based foods like tofu and edamame for their potential benefits in managing menopausal symptoms.
Hydration: Drink plenty of water and herbal teas to stay hydrated and support overall well-being.
Individualized Nutrition: Adjust portion sizes and meal plans based on individual dietary needs and preferences.
Regular Health Checks: Monitor overall health and consult with healthcare providers for menopause-related concerns.
Consult a Dietitian: Work with a registered dietitian to create a personalized meal plan based on menopausal symptoms and nutritional needs.
✅Tip
Foods not to eat
Added Sugars: Minimize intake of added sugars found in sweets, sugary beverages, and processed foods.
Caffeine: Moderate caffeine intake, as excessive amounts can contribute to sleep disturbances and hot flashes.
Highly Processed Foods: Limit highly processed foods, choosing whole, nutrient-dense options instead.
Alcohol: Consume alcohol in moderation, considering individual tolerance and potential interactions with medications.
Individual Dietary Needs: Adjust the meal plan based on individual triggers, sensitivities, and nutritional needs.
Regular Exercise: Incorporate regular physical activity, which can help manage menopausal symptoms and support overall well-being.
Consult a Healthcare Professional: For concerns about menopausal symptoms or individual health, consult with a healthcare provider.
Main benefits
The 14-day meal plan for menopause addresses nutritional needs during menopause. It includes calcium and vitamin D-rich foods for bone health and phytoestrogens to help balance hormones.
Recommended nutrient breakdown
Protein: 12%
Fat: 28%
Carbs: 52%
Fiber: 5%
Other: 3%
How to budget on this meal plan
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Extra tips
These snacks are ideal for balancing hormones and maintaining health during menopause:
- Edamame sprinkled with sea salt
- Greek yogurt with flaxseeds and berries
- Whole grain toast with avocado
- Walnuts and dried cranberries
- Roasted chickpeas
- Cucumber slices with hummus
- Apple slices with almond butter
During menopause, certain drinks can help manage symptoms. Soy milk is rich in phytoestrogens, which may balance hormones. Water is essential to combat dryness and maintain hydration. Herbal teas, particularly red clover and black cohosh, might offer relief. Green tea is known for its antioxidant properties. Calcium-fortified almond milk can also support bone health.
Meal plan suggestion
Day 1
- Breakfast: Greek yogurt topped with mixed berries and flaxseeds
- Snack: Handful of almonds
- Lunch: Grilled chicken salad with leafy greens, cherry tomatoes, and avocado slices
- Snack: Orange slices
- Dinner: Baked salmon served with steamed broccoli and quinoa
Day 2
- Breakfast: Scrambled tofu with sautéed spinach and whole-grain toast
- Snack: Carrot sticks with hummus
- Lunch: Quinoa salad with edamame, bell peppers, and a drizzle of olive oil
- Snack: Greek yogurt with a sprinkle of walnuts
- Dinner: Stir-fried tofu with mixed vegetables and brown rice
Day 3
- Breakfast: Smoothie made with kale, berries, soy milk, and a tablespoon of flaxseeds
- Snack: Apple slices with almond butter
- Lunch: Whole-grain wrap filled with grilled chicken, avocado, and leafy greens
- Snack: Cottage cheese with peach slices
- Dinner: Baked sweet potatoes topped with black beans, salsa, and a dollop of Greek yogurt
Day 4
- Breakfast: Oatmeal topped with sliced bananas and a sprinkle of walnuts
- Snack: Greek yogurt with mixed berries
- Lunch: Lentil soup served with a slice of whole-grain bread
- Snack: Sliced cucumber with tzatziki sauce
- Dinner: Grilled salmon accompanied by roasted asparagus and quinoa pilaf
Day 5
- Breakfast: Whole-grain toast with smashed avocado and poached eggs
- Snack: Mixed nuts
- Lunch: Chickpea salad with diced cucumbers, tomatoes, and crumbled feta cheese
- Snack: Pear slices with a small piece of dark chocolate
- Dinner: Turkey chili with kidney beans, bell peppers, and a side of steamed spinach
Day 6
- Breakfast: Greek yogurt parfait layered with granola and fresh berries
- Snack: Carrot and celery sticks with hummus
- Lunch: Quinoa-stuffed bell peppers with black beans, corn, and diced tomatoes
- Snack: Cottage cheese topped with pineapple chunks
- Dinner: Grilled chicken breast served with roasted Brussels sprouts and a side of brown rice
Day 7
- Breakfast: Spinach and feta cheese omelette accompanied by whole-grain toast
- Snack: Greek yogurt with honey and a handful of almonds
- Lunch: Lentil and vegetable stir-fry with a drizzle of sesame oil
- Snack: Sliced apple with almond butter
- Dinner: Baked cod with quinoa salad and steamed green beans
Day 8
- Breakfast: Overnight oats prepared with almond milk, chia seeds, and sliced strawberries
- Snack: Cottage cheese with a sprinkle of sunflower seeds
- Lunch: Grilled chicken Caesar salad made with romaine lettuce, cherry tomatoes, and a light dressing
- Snack: Mixed berries with a dollop of Greek yogurt
- Dinner: Baked tofu served with sautéed kale and quinoa
Day 9
- Breakfast: Whole-grain pancakes topped with Greek yogurt and fresh blueberries
- Snack: Carrot and cucumber sticks with hummus
- Lunch: Turkey and avocado wrap with lettuce, tomato, and a drizzle of balsamic glaze
- Snack: Almond milk latte with a small piece of dark chocolate
- Dinner: Grilled salmon with roasted sweet potatoes and steamed broccoli
Day 10
- Breakfast: Berry smoothie made with soy milk, spinach, and a scoop of protein powder
- Snack: Greek yogurt with sliced almonds and a drizzle of honey
- Lunch: Chickpea and quinoa salad with diced bell peppers, cucumber, and lemon-tahini dressing
- Snack: Apple slices with peanut butter
- Dinner: Stir-fried tempeh with mixed vegetables and brown rice
Day 11
- Breakfast: Scrambled eggs with sautéed kale and whole-grain toast
- Snack: Cottage cheese with pineapple chunks
- Lunch: Greek salad with tofu, olives, cucumbers, tomatoes, and feta cheese
- Snack: Mixed nuts and dried apricots
- Dinner: Turkey meatballs served with zucchini noodles and marinara sauce
Day 12
- Breakfast: Greek yogurt bowl with granola, sliced bananas, and a drizzle of maple syrup
- Snack: Carrot sticks with hummus
- Lunch: Quinoa and black bean burrito bowl topped with avocado, salsa, and cilantro
- Snack: Cottage cheese with a sprinkle of sunflower seeds
- Dinner: Grilled chicken breast with roasted vegetables and a side of quinoa
Day 13
- Breakfast: Whole-grain toast topped with mashed avocado, sliced tomatoes, and a poached egg
- Snack: Mixed berries with a dollop of Greek yogurt
- Lunch: Lentil soup served with a slice of crusty whole-grain bread
- Snack: Apple slices with almond butter
- Dinner: Baked cod with lemon-dill sauce, accompanied by roasted sweet potatoes and green beans
Day 14
- Breakfast: Smoothie made with spinach, berries, soy milk, and tofu
- Snack: Greek yogurt with sliced almonds and a drizzle of honey
- Lunch: Quinoa salad with chickpeas, diced bell peppers, cucumbers, and a lemon-tahini dressing
- Snack: Carrot and celery sticks with hummus
- Dinner: Grilled salmon with roasted Brussels sprouts and quinoa pilaf
Want to learn more?
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