.png)
Vegetarian meal plan for menopause
Navigate menopause gracefully with the Vegetarian Meal Plan for Menopause. This plan includes a variety of hormone-balancing foods like flaxseed smoothies, calcium-rich vegetable stir-fries, and whole grain dishes, all tailored to support women's health during menopause.
*no credit card required
This meal plan comes with a FREE grocery list 🎉
Meal plan grocery list
- Greek yogurt
- Mixed berries
- Ground flaxseed
- Quinoa
- Roasted vegetables
- Chickpeas
- Lemon-tahini dressing
- Carrots
- Cucumbers
- Hummus
- Tofu
- Broccoli
- Whole grain bread
- Avocado
- Tomatoes
- Eggs
- Lentils
- Mixed green salad
- Balsamic vinaigrette
- Peaches
- Honey
- Banana
- Almond butter
- Spinach
- Brown rice
- Rice cakes
- Hemp seeds
- Chia seeds
- Strawberries
- Feta cheese
- Mushrooms
- Pineapple chunks
- Eggplant
- Parmesan cheese
- Whole grain spaghetti
- Whole grain waffles
- Veggie wrap ingredients
- Fruit salad ingredients
- Almond milk
- Dark chocolate
- Lentil and vegetable curry ingredients
- Mozzarella cheese
- Basil
- Balsamic glaze
- Whole grain crackers
- Celery sticks
- Peanut butter
- Raisins
- Butternut squash
- Kale
- Tofu
- Mediterranean quinoa salad ingredients
- Lemon-tahini dressing
- Apple slices
- Almond butter
- Cashews
Meal plan overview
Support your health during menopause with the Vegetarian Meal Plan for Menopause. This plan focuses on foods rich in phytoestrogens, calcium, and other essential nutrients, including tofu, leafy greens, and fortified plant milks, helping to alleviate menopausal symptoms.
Each meal is designed to offer hormonal balance and bone health support, combining the benefits of vegetarian eating with the specific needs of menopause.
Foods to eat
- Phytoestrogen-Rich Foods: Soy products like tofu, tempeh, and edamame.
- Calcium-Rich Foods: Fortified plant milks, almonds, and dark leafy greens.
- Whole Grains: For fiber and B vitamins, which can help with mood swings and energy levels.
- Omega-3 Fatty Acids: Flaxseeds and walnuts for heart health.
- Antioxidant-Rich Fruits and Vegetables: Berries, carrots, and bell peppers to combat oxidative stress.
✅ Tip
Foods not to eat
- High-Sugar Foods: Can exacerbate mood swings and weight gain.
- Processed Foods: Often high in unhealthy fats and additives.
- Spicy Foods: Can trigger hot flashes in some women.
- Caffeine and Alcohol: Can affect sleep and mood.
Main benefits
The Vegetarian Meal Plan for Menopause includes foods rich in calcium, iron, and phytoestrogens to help manage menopausal symptoms. It emphasizes whole grains, legumes, fruits, vegetables, and nuts, providing a balanced diet that supports hormonal health during menopause.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A vegetarian meal plan for menopause can be improved with these substitutions:
- For a different source of calcium, consider using fortified almond milk instead of regular almond milk, which provides added vitamins and minerals.
- Swap Greek yogurt with soy yogurt to increase your intake of plant-based estrogens, which can be beneficial during menopause.
- Replace brown rice with quinoa for a higher protein grain that also provides more nutrients beneficial during menopause.
- Instead of feta cheese, try using nutritional yeast for a cheesy flavor without the dairy, which can help reduce hot flashes.
- For a different source of healthy fats, use chia seeds instead of flaxseeds, offering similar benefits with a different texture.
How to budget on this meal plan
Greek yogurt and unsweetened almond milk can be more cost-effective when bought in larger containers. Bulk-buying quinoa, chickpeas, and lentils is economical. Seasonal fruits and vegetables like berries, carrots, and cucumbers offer better value and freshness. Consider making your own dressings and granola to save money.
Download the grocery list for FREE
- ✔️ Add and remove items
- ✔️ Sort items by store aisles
- ✔️ Share the list with your partner
*no credit card required
Extra tips
Any healthy snack ideas?
Support your health during menopause with these vegetarian snacks:
- Yogurt with flaxseed
- Almonds and walnuts
- Fresh fruit like apples and oranges
- Whole grain crackers with avocado
- Edamame
- Dark chocolate
- Soy milk smoothies
What should I drink on this meal plan?
During menopause, soy milk can help with its natural phytoestrogens. Green tea is beneficial for its antioxidant properties. Flaxseed smoothies offer omega-3 fatty acids. Herbal teas like black cohosh tea can alleviate menopausal symptoms. Water, essential for overall health, helps counteract increased dryness during menopause.
How to get even more nutrients?
During menopause, nutritional needs shift, emphasizing the need for adequate protein, fiber, and fats. Foods rich in phytoestrogens, like flaxseeds and soy products, can help balance hormones naturally. Whole grains and legumes not only provide protein but also help in managing weight by keeping you fuller longer. Avocados and nuts are great for their healthy fats, which support overall hormone health and provide sustained energy.
Meal plan suggestions
Vegetarian Meal Plan for Menopause
Day 1
- Breakfast: Greek yogurt with mixed berries and a sprinkle of ground flaxseed (Calories: 300, Protein: 20g, Carbs: 25g, Fat: 12g)
- Lunch: Quinoa and roasted vegetable salad with chickpeas and lemon-tahini dressing (Calories: 350, Protein: 12g, Carbs: 45g, Fat: 15g)
- Snack: Carrot and cucumber sticks with hummus (Calories: 100, Protein: 4g, Carbs: 15g, Fat: 4g)
- Dinner: Baked tofu with steamed broccoli and quinoa pilaf (Calories: 380, Protein: 20g, Carbs: 35g, Fat: 18g)
Day 2
- Breakfast: Whole grain toast with avocado, sliced tomatoes, and a poached egg (Calories: 320, Protein: 14g, Carbs: 30g, Fat: 16g)
- Lunch: Lentil soup with a side of mixed green salad dressed with balsamic vinaigrette (Calories: 350, Protein: 15g, Carbs: 40g, Fat: 10g)
- Snack: Greek yogurt with honey and sliced peaches (Calories: 180, Protein: 15g, Carbs: 20g, Fat: 8g)
- Dinner: Stuffed bell peppers with quinoa, black beans, corn, and avocado (Calories: 400, Protein: 14g, Carbs: 50g, Fat: 16g)
Day 3
- Breakfast: Smoothie with spinach, banana, almond milk, and almond butter (Calories: 300, Protein: 10g, Carbs: 35g, Fat: 15g)
- Lunch: Chickpea and avocado salad with cherry tomatoes and cilantro-lime dressing (Calories: 370, Protein: 12g, Carbs: 40g, Fat: 20g)
- Snack: Rice cakes with mashed avocado and hemp seeds (Calories: 150, Protein: 4g, Carbs: 20g, Fat: 8g)
- Dinner: Tofu stir-fry with mixed vegetables and brown rice (Calories: 400, Protein: 18g, Carbs: 45g, Fat: 15g)
Day 4
- Breakfast: Overnight oats made with almond milk, chia seeds, and sliced strawberries (Calories: 300, Protein: 8g, Carbs: 45g, Fat: 10g)
- Lunch: Spinach and feta stuffed mushrooms served with a side of quinoa (Calories: 350, Protein: 14g, Carbs: 25g, Fat: 18g)
- Snack: Cottage cheese with pineapple chunks (Calories: 180, Protein: 15g, Carbs: 20g, Fat: 6g)
- Dinner: Eggplant parmesan with whole grain spaghetti (Calories: 400, Protein: 18g, Carbs: 45g, Fat: 15g)
Day 5
- Breakfast: Whole grain waffles with Greek yogurt and mixed berries (Calories: 320, Protein: 20g, Carbs: 35g, Fat: 12g)
- Lunch: Veggie wrap with hummus, shredded carrots, cucumbers, and sprouts, served with a side of fruit salad (Calories: 350, Protein: 10g, Carbs: 40g, Fat: 18g)
- Snack: Almond milk latte with a small piece of dark chocolate (Calories: 200, Protein: 4g, Carbs: 15g, Fat: 10g)
- Dinner: Lentil and vegetable curry with coconut milk, served with brown rice (Calories: 420, Protein: 16g, Carbs: 55g, Fat: 18g)
Day 6
- Breakfast: Chia seed pudding made with almond milk, topped with mixed berries and sliced almonds (Calories: 300, Protein: 8g, Carbs: 35g, Fat: 15g)
- Lunch: Caprese salad with mozzarella, tomatoes, basil, and balsamic glaze, served with whole grain crackers (Calories: 300, Protein: 14g, Carbs: 30g, Fat: 16g)
- Snack: Celery sticks with peanut butter and raisins (Calories: 160, Protein: 6g, Carbs: 20g, Fat: 8g)
- Dinner: Butternut squash risotto with a side of sautéed kale (Calories: 420, Protein: 10g, Carbs: 65g, Fat: 12g)
Day 7
- Breakfast: Scrambled tofu with spinach, tomatoes, and onions, served with whole grain toast (Calories: 350, Protein: 18g, Carbs: 30g, Fat: 18g)
- Lunch: Mediterranean quinoa salad with chickpeas, olives, cucumber, and feta cheese, dressed with lemon-tahini dressing (Calories: 380, Protein: 14g, Carbs: 40g, Fat: 20g)
- Snack: Apple slices with almond butter (Calories: 200, Protein: 4g, Carbs: 25g, Fat: 10g)
- Dinner: Vegetable stir-fry with tofu and cashews, served over brown rice (Calories: 400, Protein: 16g, Carbs: 50g, Fat: 18g)
.png)
Enjoy our 100% FREE meal plans!
Hey, Meal Prepper! 👋
We're glad you like our free Listonic meal plans. We know sticking to a healthy diet can be tough with a busy schedule, so we’ve made a free grocery list app to make meal planning and shopping super easy.
Listonic is a top-rated grocery list app that you can download for free to make meal planning even easier. All our meal plans sync seamlessly with the app. Give it a try! 💚
Download the FREE grocery list for this meal plan
Like this meal plan?
Get grocery list*no credit card required
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.
