Diabetic meal plan for menopause

Written byListonic team

Updated on Nov 22, 2024

Navigate menopause with diabetes using the Diabetic Meal Plan for Menopause. This plan features meals like flaxseed-rich smoothies, calcium-fortified cereals, and vegetable-based dishes, all designed to support hormonal health and blood sugar levels during menopause.

Meal plan grocery list

Dry goods

Quinoa

Brown rice

Flaxseeds

Snacks & sweets

Almonds

Dried fruits

Peanut butter

Almond butter

Hummus

Carrot sticks

Celery sticks

Meats

Chicken breast

Turkey

Tuna

Turkey meatballs

Fish & seafood

Salmon

Cod

Shrimp

Dairy & eggs

Greek yogurt

Feta cheese

Cottage cheese

Parmesan cheese

egg ingredients

Fresh grocery

Mixed berries

Cucumbers

Tomatoes

Lemons

Apples

Sweet potatoes

Broccoli

Spinach

Salad greens

Bell peppers

Avocado

Asparagus

Mushrooms

Onions

Lettuce leaves

Bakery

Whole grain toast

Whole wheat spaghetti

Ready meals

Lentil soup

Vegetable soup

Marinara sauce

Plant based

Tofu

Vegetable wrap ingredients

Quinoa salad ingredients

Berry smoothie ingredients

Mediterranean salad ingredients

Overnight oats ingredients

Spices & sauces

Olive oil and vinegar

Balsamic vinaigrette

Caesar dressing

Honey

Meal plan overview

The Diabetic Meal Plan for Menopause addresses the nutritional changes during menopause for individuals with diabetes. It focuses on foods that support hormonal balance and bone health, such as leafy greens, fortified plant milks, and whole grains, while being mindful of blood sugar control.

This plan combines menopause dietary needs with diabetic management, offering meals that cater to both conditions effectively.

Diabetic meal plan for menopause exemplary product

Foods to eat

Phytoestrogen-Rich Foods: Soy products like tofu and edamame to help balance hormones.
Calcium-Rich Foods: Leafy greens and fortified non-dairy milks to support bone health.
Whole Grains: For fiber and to help manage blood sugar levels.
Lean Protein Sources: To maintain muscle mass, such as beans and lentils.
Healthy Fats: Nuts, seeds, and olive oil for overall health.

✅Tip

Include foods rich in calcium, such as leafy greens and fortified non-dairy milk, to support bone health and minimize the risk of osteoporosis during menopause.

Foods not to eat

High-Sugar Foods: Can lead to weight gain and exacerbate blood sugar issues.
Processed Foods: Often high in unhealthy fats and sugars.
Excessive Caffeine: Can affect sleep quality and increase hot flashes.
Alcohol: Can affect sleep and contribute to weight gain.

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Main benefits

The Diabetic Meal Plan for Menopause addresses the nutritional needs of menopausal women with diabetes. It focuses on foods rich in calcium, iron, and fiber, and maintains a balanced approach to carbohydrates to support hormonal changes and blood sugar control.

Recommended nutrient breakdown

Protein: 15%

Fat: 30%

Carbs: 50%

Fiber: 3%

Other: 2%

How to budget on this meal plan

Purchase Greek yogurt, chicken breast, and salmon in bulk. Whole grain bread and quinoa are more affordable in larger sizes. Fresh produce like mixed greens, cucumbers, and tomatoes can be more economical when in season. Flaxseeds and almonds are great for snacking and can be bought in bulk. Making your own tahini dressing and hummus can be cheaper and healthier.

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Extra tips

Healthy snack ideas for menopausal diabetics:

Soy yogurt with fresh fruit
Edamame beans
Whole grain crackers with cheese
Walnuts and almonds
Cottage cheese with cucumber slices
Oatmeal with flaxseeds
Baked sweet potato

For diabetic women experiencing menopause, hydration is a priority, making water an essential beverage. Herbal teas, particularly those like green tea with natural phytoestrogens, can be beneficial. Calcium-fortified plant-based milks support bone health. It's wise to steer clear of high-sugar and high-caffeine drinks, as they can impact blood sugar levels and sleep quality.

During menopause, women with diabetes may experience increased difficulty in managing blood sugar due to hormonal changes. Focus on foods rich in fiber such as vegetables, whole grains, and legumes to help manage weight and stabilize blood sugar. Incorporate soy products like tofu and edamame, which provide good sources of protein and might help alleviate some menopausal symptoms. Healthy fats found in flaxseeds, walnuts, and olive oil support overall well-being and hormone health.

Meal plan suggestion

Day 1

Breakfast:Greek yogurt with mixed berries and a sprinkle of flaxseeds (calories: 250, protein: 15g, carbs: 30g, fat: 8g)
Lunch:Quinoa salad with grilled chicken, cucumber, tomato, and lemon-tahini dressing (calories: 350, protein: 20g, carbs: 30g, fat: 15g)
Snack:Handful of almonds and an apple (calories: 200, protein: 5g, carbs: 20g, fat: 12g)
Dinner:Baked salmon with roasted sweet potatoes and steamed broccoli (calories: 400, protein: 25g, carbs: 30g, fat: 20g)

Day 2

Breakfast:Spinach and feta omelette with whole grain toast (calories: 300, protein: 20g, carbs: 25g, fat: 15g)
Lunch:Lentil soup with a side salad topped with olive oil and vinegar dressing (calories: 350, protein: 15g, carbs: 40g, fat: 12g)
Snack:Carrot and cucumber sticks with hummus (calories: 150, protein: 5g, carbs: 20g, fat: 8g)
Dinner:Grilled turkey burger wrapped in lettuce leaves with oven-baked sweet potato fries (calories: 400, protein: 20g, carbs: 35g, fat: 18g)

Day 3

Breakfast:Overnight oats made with almond milk, chia seeds, and sliced peaches (calories: 280, protein: 10g, carbs: 35g, fat: 12g)
Lunch:Tuna salad with mixed greens, cherry tomatoes, avocado, and balsamic vinaigrette (calories: 350, protein: 25g, carbs: 15g, fat: 20g)
Snack:Cottage cheese with pineapple chunks (calories: 150, protein: 10g, carbs: 15g, fat: 5g)
Dinner:Stir-fried tofu with broccoli, bell peppers, and brown rice (calories: 400, protein: 20g, carbs: 45g, fat: 15g)

Day 4

Breakfast:Whole grain toast with avocado, tomato, and a poached egg (calories: 300, protein: 12g, carbs: 30g, fat: 15g)
Lunch:Chicken Caesar salad with romaine lettuce, grilled chicken breast, Parmesan cheese, and Caesar dressing (calories: 350, protein: 30g, carbs: 10g, fat: 20g)
Snack:Greek yogurt with honey and sliced almonds (calories: 200, protein: 15g, carbs: 20g, fat: 8g)
Dinner:Baked cod with quinoa pilaf and steamed asparagus (calories: 400, protein: 25g, carbs: 30g, fat: 18g)

Day 5

Breakfast:Berry smoothie made with unsweetened almond milk, Greek yogurt, and a handful of spinach (calories: 250, protein: 15g, carbs: 30g, fat: 8g)
Lunch:Veggie stir-fry with tofu, mixed vegetables, and brown rice (calories: 350, protein: 18g, carbs: 40g, fat: 12g)
Snack:Apple slices with almond butter (calories: 200, protein: 5g, carbs: 25g, fat: 10g)
Dinner:Grilled shrimp skewers with quinoa salad and roasted vegetables (calories: 400, protein: 20g, carbs: 35g, fat: 18g)

Day 6

Breakfast:Scrambled tofu with sautéed mushrooms, onions, and spinach, served with whole grain toast (calories: 280, protein: 15g, carbs: 30g, fat: 12g)
Lunch:Mediterranean salad with grilled chicken, olives, feta cheese, cucumber, and Greek dressing (calories: 350, protein: 25g, carbs: 15g, fat: 20g)
Snack:Mixed nuts and dried fruits (calories: 200, protein: 5g, carbs: 20g, fat: 12g)
Dinner:Baked turkey meatballs with marinara sauce, whole wheat spaghetti, and a side salad (calories: 400, protein: 20g, carbs: 40g, fat: 15g)

Day 7

Breakfast:Cottage cheese pancakes topped with fresh berries and a drizzle of honey (calories: 300, protein: 20g, carbs: 35g, fat: 10g)
Lunch:Grilled vegetable wrap with hummus in a whole wheat tortilla, served with a side of vegetable soup (calories: 350, protein: 15g, carbs: 45g, fat: 12g)
Snack:Celery sticks with peanut butter (calories: 150, protein: 5g, carbs: 10g, fat: 12g)
Dinner:Baked salmon with quinoa and steamed broccoli (calories: 400, protein: 25g, carbs: 30g, fat: 20g)

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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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