7-Day Meal Plan For Menopause: Foods to Ease Symptoms

• Lean Proteins: Choose lean protein sources like skinless poultry, fish, eggs, and tofu for muscle maintenance and repair.
• Low-Fiber Vegetables: Opt for cooked and peeled vegetables such as carrots, zucchini, and spinach to minimize fiber intake.
• White Rice and Pasta: Include well-cooked white rice and pasta as they are easier to digest compared to whole grains.
• Low-Fiber Fruits: Choose peeled and seedless fruits like bananas, melons, and applesauce for a lower fiber content.
• Probiotic-Rich Foods: Consume yogurt, kefir, and fermented foods to support gut health and balance the microbiome.
• Smooth Nut Butters: Include smooth nut butters like almond or peanut butter for a source of healthy fats and protein.
• Well-Cooked Eggs: Incorporate well-cooked eggs as they are a good source of protein and easy to digest.
• Hydration: Stay well-hydrated with water and herbal teas to support overall digestive health.

• High-Fiber Foods: Limit high-fiber foods like whole grains, nuts, seeds, and raw vegetables as they may exacerbate symptoms.
• Spicy Foods: Avoid spicy foods, as they can irritate the digestive tract and potentially trigger symptoms.
• Dairy (if lactose intolerant): If lactose intolerant, limit or avoid dairy products to prevent digestive discomfort.
• High-Fat Foods: Limit high-fat foods, especially fried and greasy items, as they may be harder to digest.
• Caffeine: Limit or avoid caffeinated beverages, as they can stimulate the digestive system and potentially worsen symptoms.
• Alcohol: Limit alcohol consumption, as it may irritate the digestive tract and interact with medications.
• Processed Foods: Minimize intake of processed and packaged foods that may contain additives and preservatives.
• Artificial Sweeteners: Avoid artificial sweeteners, as they may cause digestive issues in some individuals.

To support women through menopause, focus on nutrient-dense foods that help manage symptoms and promote overall health. Here are some suitable alternatives:

• Replace Greek yogurt with coconut yogurt for a dairy-free, probiotic-rich option.
• Instead of feta cheese, try goat cheese for a creamy, easier-to-digest alternative.
• Switch whole grain bread with sprouted grain bread for better nutrient absorption.
• Use tempeh instead of tofu for a higher protein, fermented option.
• Substitute salmon with mackerel for a rich source of omega-3 fatty acids and vitamin D.

To budget this menopause meal plan better, focus on buying in bulk, choosing seasonal produce, and opting for generic brands. Design meals around versatile staples like quinoa, lentils, and brown rice. Use eggs and tofu for affordable sources of protein. Limit pricier items like salmon, steak, and smoked salmon to once in a while.