Vegetarian meal plan for menopause
Listonic team
Updated on Nov 22, 2024
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.
Meal plan grocery list
Dairy & eggs
Greek yogurt
Feta cheese
Parmesan cheese
Mozzarella cheese
Eggs
Fresh grocery
Mixed berries
Carrots
Cucumbers
Broccoli
Avocado
Tomatoes
Peaches
Banana
Spinach
Strawberries
Mushrooms
Pineapple chunks
Eggplant
Butternut squash
Kale
Celery sticks
Apple slices
Dry goods
Quinoa
Brown rice
Whole grain bread
Whole grain spaghetti
Whole grain waffles
Rice cakes
Whole grain crackers
Lentils
Chickpeas
Hemp seeds
Chia seeds
Dark chocolate
Raisins
Cashews
Plant based
Tofu
Almond milk
Almond butter
Peanut butter
Hummus
Lemon-tahini dressing
Snacks & sweets
Dark chocolate
Rice cakes
Whole grain crackers
Spices & sauces
Balsamic vinaigrette
Balsamic glaze
Lemon-tahini dressing
Veggie wrap ingredients
Lentil and vegetable curry ingredients
Mediterranean quinoa salad ingredients
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.
Read more about key products
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.
Recommended nutrient breakdown
Protein: 15%
Fat: 30%
Carbs: 50%
Fiber: 3%
Other: 2%
How to budget on this meal plan
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Extra tips
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
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.
Meal plan suggestion
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)
Want to learn more?
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