Keto meal plan for menopause

Written byListonic team

Updated on Nov 22, 2024

Targeting the unique challenges of menopause, the keto meal plan for menopause focuses on foods that support hormonal balance and weight management. It includes nutrient-dense, low-carb foods ideal for this life stage.

This plan is designed to ease menopausal symptoms through a ketogenic diet. It’s about optimizing health and comfort during menopause with the right dietary choices.

Meal plan grocery list

Meats

Chicken breast

Salmon

Ground beef

Pork chops

Lamb chops

Tuna (canned or fresh)

Shrimp

Trout

Turkey

Bacon

Dairy & eggs

Greek yogurt (unsweetened)

Cheese

Eggs

Feta cheese

Fresh grocery

Broccoli

Cauliflower

Bell peppers

Zucchini

Spinach

Kale

Asparagus

Mushrooms

Green beans

Lettuce

Cucumber

Avocados

Tomatoes

Strawberries

Blueberries

Lemon

Plant based

Non-dairy butter

Almonds

Walnuts

Chia seeds

Coconut milk

Almond milk

Almond flour

Olives

Spices & sauces

Olive oil

Coconut oil

Avocado oil

Bone broth

Meal plan overview

Keto Meal Plan for Menopause"" provides a dietary strategy tailored to the changes and challenges of menopause.

Every meal and snack is chosen for its potential to support hormonal health and manage menopausal symptoms, all within a keto-friendly framework. Discover a variety of meals that cater to your body's changing needs, offering comfort and nutrition during menopause.

Keto meal plan for menopause exemplary product

Foods to eat

Lean Proteins: Chicken, turkey, fish, and tofu for muscle maintenance.
Healthy Fats: Avocado, olive oil, nuts, and seeds for hormone support.
Non-Starchy Vegetables: Broccoli, cauliflower, leafy greens, and Brussels sprouts.
Omega-3 Fatty Acids: Fatty fish, flaxseeds, and chia seeds for anti-inflammatory benefits.
Calcium-Rich Foods: Dairy or dairy alternatives, leafy greens, and almonds for bone health.
Protein-Rich Snacks: Hard-boiled eggs, cheese, and nuts for satisfying snacks.
Berries: Limited quantities of strawberries, blueberries, and raspberries for antioxidants.
Hydration: Water, herbal teas, and infused water for overall well-being.

✅Tip

Focus on foods high in omega-3 fatty acids, like salmon and flaxseeds, to help manage hormonal fluctuations and support heart health during menopause.

Foods not to eat

Processed Sugars: Minimize intake of processed sugars to support hormonal balance.
Highly Processed Foods: Choose whole, minimally processed foods for optimal nutrition.
Excessive Caffeine: Limit caffeine intake to manage potential symptoms.
Alcohol: Consume alcohol in moderation to support overall health.
High-Carb Snacks: Opt for low-carb snacks to manage blood sugar levels.
Salty Foods: Choose low-sodium options to support heart health.
High-Fat Dairy: Consume high-fat dairy in moderation to control calorie intake.
Spicy Foods: Minimize spicy foods if they trigger discomfort or hot flashes.

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Main benefits

The Keto Meal Plan for Menopause is crafted to support women going through menopause through a ketogenic approach. This plan emphasizes nutrient-dense foods that align with the principles of a ketogenic diet.

By providing options that accommodate the specific nutritional needs and hormonal changes during menopause, the plan aims to support overall well-being and nutritional goals during this life stage.

Recommended nutrient breakdown

Protein: 29%

Fat: 63%

Carbs: 6%

Fiber: 1%

Other: 1%

How to budget on this meal plan

Chicken breast, salmon, and ground beef are staples that can be bought in bulk. Pork chops, lamb chops, and tuna are often cheaper when purchased in larger quantities. Shrimp, trout, and turkey can be more economical in bulk. Eggs, bacon, and Greek yogurt are also more affordable in larger sizes.

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Packed with vitamins, minerals, and antioxidants:

apples

ghee

black beans

Extra tips

Snacks tailored for menopause symptoms on a keto diet:

Hard-boiled eggs
Brazil nuts (rich in selenium)
Avocado
Celery with cream cheese
Smoked salmon and cucumber
Olives
Pumpkin seeds

During menopause, staying hydrated with water is key. Herbal teas like chamomile can help with relaxation and sleep. Green tea can offer antioxidants. Avoiding highly caffeinated and sugary drinks is recommended. A glass of calcium-fortified orange juice can support bone health.

Adopting a keto diet during menopause can help manage weight and hormonal fluctuations. Emphasize foods rich in omega-3 fatty acids, like fish, to support hormone balance and cardiovascular health. Quality proteins from lean meats and eggs are crucial for maintaining muscle mass, which often diminishes during menopause. Healthy fats from sources such as avocados and olive oil not only adhere to keto principles but also help in managing satiety and energy levels.

Meal plan suggestion

Day 1

Breakfast:Scrambled eggs with spinach, cooked in olive oil
Lunch:Grilled salmon salad with mixed greens, avocado, and a lemon-olive oil dressing
Dinner:Baked chicken breast with a side of steamed broccoli and cauliflower
Calories🔥: 1250
Fat💧: 90g
Carbs🌾: 15g
Protein🥩: 90g

Day 2

Breakfast:Greek yogurt (unsweetened) with a handful of almonds
Lunch:Tuna salad with avocado and leafy greens, topped with olive oil
Dinner:Beef stir-fry with bell peppers and zucchini, cooked in coconut oil
Calories🔥: 1300
Fat💧: 90g
Carbs🌾: 20g
Protein🥩: 90g

Day 3

Breakfast:Keto smoothie with almond milk, spinach, and a scoop of low-carb protein powder
Lunch:Cobb salad with turkey, hard-boiled eggs, avocado, and cheese
Dinner:Grilled pork chops with a side of sautéed kale
Calories🔥: 1250
Fat💧: 90g
Carbs🌾: 15g
Protein🥩: 105g

Day 4

Breakfast:Omelette with cheese and a side of sautéed mushrooms
Lunch:Shrimp and avocado salad with olive oil and lemon juice dressing
Dinner:Lamb chops with a side of roasted cauliflower
Calories🔥: 1300
Fat💧: 93g
Carbs🌾: 16g
Protein🥩: 110g

Day 5

Breakfast:Chia seed pudding made with coconut milk
Lunch:Chicken soup with bone broth and soft-cooked vegetables
Dinner:Baked trout with a side of steamed asparagus
Calories🔥: 1150
Fat💧: 75g
Carbs🌾: 16g
Protein🥩: 85g

Day 6

Breakfast:Almond flour pancakes topped with a pat of butter
Lunch:BLT salad with bacon, lettuce, tomato, and avocado
Dinner:Grilled steak with a side of roasted Brussels sprouts
Calories🔥: 1250
Fat💧: 95g
Carbs🌾: 18g
Protein🥩: 90g

Day 7

Breakfast:Berry and spinach smoothie with coconut milk
Lunch:Greek salad with grilled chicken, feta cheese, olives, and cucumber
Dinner:Chicken thighs roasted with herbs and a side of sautéed green beans
Calories🔥: 1250
Fat💧: 85g
Carbs🌾: 18g
Protein🥩: 110g

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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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