Home > Meal Plans

Meal Plan For Menopause

Navigating menopause and looking for dietary support? Our 7-day meal plan for menopause focuses on hormone-balancing foods. Discover how to create meals that support your body's changes and easily convert them into a shopping list. Let's embrace this new phase healthily!

Generate grocery list FREE
meal plan icon
complete meal plan
Full
shopping list icon
free shopping list
Full
Total
Full
review icon
Article reviewed
1
people
Meal Plan For Menopause photo cover

Meal plan shopping list

  • Greek yogurt
  • Mixed berries
  • Flaxseeds
  • Quinoa
  • Mixed vegetables
  • Tofu
  • Sesame ginger sauce
  • Salmon
  • Sweet potatoes
  • Broccoli
  • Spinach
  • Feta cheese
  • Eggs
  • Whole grain bread
  • Lentils
  • Vegetable soup mix

  • Mixed green salad
  • Chicken breast
  • Brussels sprouts
  • Kale
  • Banana
  • Almond milk
  • Protein powder
  • Chickpeas
  • Lemon
  • Tahini
  • Cod
  • Asparagus
  • Avocado
  • Smoked salmon
  • Turkey
  • Whole grain tortilla
  • Shrimp
  • Brown rice
  • Cottage cheese
  • Peaches
  • Almonds

  • Cherry tomatoes
  • Cucumber
  • Feta cheese
  • Olives
  • Steak
  • Yogurt
  • Walnuts
  • Tuna
  • Balsamic vinaigrette
  • Bell peppers
  • Oatmeal
  • Chia seeds
  • Honey
  • Chicken
  • Curry sauce
  • Tilapia
  • Spinach

Save this list
Share this list
Article Reviewed

Our editorial team has checked this article to make sure it was accurate at the time of publishing it.

Meal plan overview

Navigating menopause? Our 7-day meal plan focuses on hormone-balancing foods. It's tailored to support your body's changes during menopause.

Expect meals rich in calcium, fiber, and antioxidants, helping to manage symptoms and maintain overall health.

Foods to eat

  • Calcium-Rich Foods: Include dairy or fortified plant-based milk, leafy greens, and almonds to support bone health.
  • Iron-Rich Foods: Consume lean meats, poultry, fish, legumes, and fortified cereals to maintain iron levels.
  • Fruits and Vegetables: Eat a variety of colorful fruits and vegetables for antioxidants, vitamins, and fiber.
  • Whole Grains: Choose whole grains like quinoa, brown rice, and oats for sustained energy and fiber.
  • Healthy Fats: Include sources of healthy fats such as avocados, nuts, seeds, and olive oil for heart health.
  • Protein Sources: Incorporate lean proteins like chicken, fish, tofu, and legumes for muscle maintenance.
  • Omega-3 Fatty Acids: Eat fatty fish (salmon, mackerel), flaxseeds, and walnuts for their anti-inflammatory properties.
  • Hydration: Stay well-hydrated with water, herbal teas, and infused water for overall health.
  • Soy Products: Consider incorporating soy products like tofu and edamame for potential relief from menopausal symptoms.
  • Flaxseeds: Include flaxseeds in smoothies, yogurt, or salads for their potential to alleviate hot flashes.
  • Whole Soy Foods: Choose whole soy foods like tempeh and miso for their potential benefits during menopause.
  • High-Fiber Foods: Include fiber-rich foods to support digestive health and manage weight fluctuations often associated with menopause.
  • Low-Glycemic Foods: Opt for low-glycemic foods to help manage blood sugar levels and reduce the risk of weight gain.
  • Herbal Teas: Enjoy herbal teas like chamomile and peppermint, which may provide relaxation and relief from stress.
✅ Tip

Include foods rich in calcium and vitamin D for bone health, and phytoestrogens like soy to help balance hormones.

Foods not to eat

  • Processed Sugars: Avoid or limit foods and beverages high in processed sugars, as they can contribute to energy fluctuations.
  • Highly Processed Foods: Minimize intake of highly processed foods that may contain additives, preservatives, and unhealthy fats.
  • Caffeine: Limit caffeine intake, especially if it interferes with sleep or exacerbates anxiety and irritability.
  • Alcohol: Consume alcohol in moderation, as excessive alcohol intake may disrupt sleep and hormonal balance.
  • Salty Foods: Reduce consumption of high-sodium foods, as they may contribute to water retention and bloating.
  • Fried and Greasy Foods: Limit fried and greasy foods, as they can be harder to digest and may contribute to weight gain.
  • Excessive Red Meat: Moderate the intake of red meat, as high consumption may be associated with certain health risks.
  • Artificial Sweeteners: Avoid artificial sweeteners, as they may have potential hormonal effects and impact gut health.
  • Spicy Foods: Be cautious with spicy foods, as they may exacerbate hot flashes and digestive discomfort in some individuals.

Main benefits

The Meal Plan For Menopause is crafted to support women during the menopausal transition by focusing on foods that address specific hormonal changes and potential symptoms. This plan emphasizes nutrient-rich options, including foods high in calcium, vitamin D, and phytoestrogens. By incorporating a variety of foods that support bone health and hormonal balance, the plan aims to ease menopausal symptoms and promote overall well-being.

How to budget on this meal plan?

To budget a menopause-focused meal plan, prioritize nutrient-rich, cost-effective foods. Buy staples like quinoa, brown rice, and oats in bulk. Choose seasonal fruits and vegetables for better prices and nutritional value. Eggs and canned fish like tuna and salmon are affordable protein sources. Incorporate plant-based proteins like tofu and chickpeas, which are cheaper than meat. Plan meals that use similar ingredients throughout the week to minimize waste. Look for sales on items like Greek yogurt, nuts, and seeds. Opt for generic brands where possible to save money without compromising on nutrition.

Download the grocery list FREE

  • Add & remove items
  • Sort items by store aisles
  • Share the list with your partner
Get grocery list
phone picture with a shopping list

Extra tips ✨

Any healthy snack ideas?

Healthy snacks for menopause focusing on nutrient density:

  • Edamame with sea salt
  • Walnuts and dried cranberries
  • Greek yogurt with flaxseeds
  • Carrot sticks with hummus
  • Whole grain crackers with avocado
  • Chia pudding made with almond milk
  • Cottage cheese with pineapple
What should I drink on this meal plan?

During Menopause, beverages that support overall health are beneficial. Water is essential for hydration and maintaining bodily functions. Soy milk can be helpful due to its phytoestrogens. Herbal teas, particularly those with black cohosh, can alleviate menopausal symptoms. Green tea offers antioxidants, and bone broth can provide calcium and other minerals.

How to get even more nutrients?

During menopause, women might experience changes in metabolism and bone density. Emphasizing protein in the diet through sources like lean meats, fish, and legumes can help maintain muscle mass. Calcium-rich foods are crucial to combat bone density loss; opt for dairy or fortified plant milks. Phytoestrogen-rich foods like soy products may help with hormonal balance. Also, fiber-rich fruits, vegetables, and whole grains can aid in weight management, which often becomes more challenging during this time.

Meal plan suggestions

7-Day Meal Plan for Menopause

Day 1

  • Breakfast: Greek yogurt parfait with mixed berries and a sprinkle of flaxseeds (calories: 250, protein: 15g, carbs: 30g, fat: 8g)
  • Lunch: Quinoa and vegetable stir-fry with tofu and sesame ginger sauce (calories: 400, protein: 20g, carbs: 45g, fat: 15g)
  • Dinner: Baked salmon with roasted sweet potatoes and steamed broccoli (calories: 450, protein: 30g, carbs: 35g, fat: 20g)

Day 2

  • Breakfast: Spinach and feta omelette with whole grain toast (calories: 300, protein: 20g, carbs: 25g, fat: 15g)
  • Lunch: Lentil and vegetable soup with a side of mixed green salad (calories: 350, protein: 15g, carbs: 40g, fat: 12g)
  • Dinner: Grilled chicken breast with quinoa and roasted Brussels sprouts (calories: 400, protein: 25g, carbs: 30g, fat: 18g)

Day 3

  • Breakfast: Smoothie with kale, banana, almond milk, and a scoop of protein powder (calories: 250, protein: 18g, carbs: 30g, fat: 10g)
  • Lunch: Chickpea and vegetable salad with a lemon-tahini dressing (calories: 350, protein: 20g, carbs: 40g, fat: 15g)
  • Dinner: Baked cod with quinoa and steamed asparagus (calories: 450, protein: 30g, carbs: 35g, fat: 20g)

Day 4

  • Breakfast: Whole grain toast with avocado and smoked salmon (calories: 300, protein: 15g, carbs: 25g, fat: 18g)
  • Lunch: Turkey and vegetable wrap with whole grain tortilla (calories: 400, protein: 20g, carbs: 30g, fat: 15g)
  • Dinner: Shrimp and vegetable stir-fry with brown rice (calories: 450, protein: 25g, carbs: 35g, fat: 20g)

Day 5

  • Breakfast: Cottage cheese with sliced peaches and a handful of almonds (calories: 250, protein: 20g, carbs: 30g, fat: 12g)
  • Lunch: Quinoa salad with mixed greens, cherry tomatoes, cucumber, feta cheese, olives, and grilled chicken (calories: 400, protein: 30g, carbs: 15g, fat: 25g)
  • Dinner: Grilled steak with sweet potato wedges and roasted vegetables (calories: 450, protein: 30g, carbs: 35g, fat: 20g)

Day 6

  • Breakfast: Yogurt and berry smoothie with a handful of walnuts (calories: 300, protein: 15g, carbs: 25g, fat: 18g)
  • Lunch: Mediterranean tuna salad with mixed greens, cherry tomatoes, cucumber, olives, and balsamic vinaigrette (calories: 350, protein: 25g, carbs: 15g, fat: 20g)
  • Dinner: Grilled vegetable and quinoa-stuffed bell peppers (calories: 400, protein: 20g, carbs: 35g, fat: 15g)

Day 7

  • Breakfast: Oatmeal with sliced bananas, chia seeds, and a drizzle of honey (calories: 250, protein: 10g, carbs: 40g, fat: 8g)
  • Lunch: Chicken and vegetable curry with brown rice (calories: 400, protein: 30g, carbs: 35g, fat: 18g)
  • Dinner: Baked tilapia with quinoa and sautéed spinach (calories: 450, protein: 25g, carbs: 35g, fat: 20g)

Download the FREE grocery list for this meal plan

Get grocery list
picture showing a phone with a shopping list

Want to learn more?

⚠️ 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.

fact-checked review
Article Reviewed

Our editorial team checked this article to make sure it was accurate at the time of updating it on April 12, 2024.