14-day meal plan for menopause
Embrace menopause with our 14-day meal plan. Packed with hormone-balancing and nutrient-dense recipes, this plan offers a variety of flavorful options to support your well-being during this life stage. Explore a holistic approach to nutrition that complements your efforts in managing menopausal symptoms.
Meal plan grocery list
- Broccoli
- Kale
- Tofu
- Fatty fish
- Fortified dairy
- Plant-based milk
- Flaxseeds
- Edamame
- Brown rice
- Quinoa
- Berries
- Oranges
- Leafy greens
- Sweet potatoes
- Chicken
- Fish
- Legumes
- Almonds
- Walnuts
- Olive oil
- Low-fat Greek yogurt
- Water
- Herbal tea
- Whole-grain bread
- Avocado
- Black beans
- Chickpeas
- Dark chocolate
- Low-fat cottage cheese
- Eggs
- Salmon
Meal plan overview
Navigate menopause with our 14-day meal plan designed to support women's health during this life stage. Packed with hormone-balancing and nutrient-conscious recipes, this plan offers a variety of flavorful options. Explore a satisfying and nutrient-conscious approach to managing menopause symptoms on a vegan lifestyle.
Foods to eat
- Calcium-Rich Foods: Incorporate dairy or fortified plant-based alternatives to support bone health during menopause.
- Lean Proteins: Opt for lean sources such as poultry, fish, tofu, and legumes to support muscle health and metabolism.
- Colorful Fruits and Vegetables: Include a variety of fruits and vegetables for essential vitamins, minerals, and antioxidants.
- Whole Grains: Choose whole grains like quinoa, brown rice, and oats for fiber and sustained energy.
- Healthy Fats: Include sources like avocados, nuts, and olive oil for heart health and hormone regulation.
- Flaxseeds: Incorporate flaxseeds for omega-3 fatty acids, which may help manage menopausal symptoms.
- Soy Products: Include soy-based foods like tofu and edamame for their potential benefits in managing menopausal symptoms.
- Hydration: Drink plenty of water and herbal teas to stay hydrated and support overall well-being.
- Individualized Nutrition: Adjust portion sizes and meal plans based on individual dietary needs and preferences.
- Regular Health Checks: Monitor overall health and consult with healthcare providers for menopause-related concerns.
- Consult a Dietitian: Work with a registered dietitian to create a personalized meal plan based on menopausal symptoms and nutritional needs.
✅ Tip
Increase calcium intake with foods like tofu, kale, and sardines to support bone health during menopause
Foods not to eat
- Added Sugars: Minimize intake of added sugars found in sweets, sugary beverages, and processed foods.
- Caffeine: Moderate caffeine intake, as excessive amounts can contribute to sleep disturbances and hot flashes.
- Highly Processed Foods: Limit highly processed foods, choosing whole, nutrient-dense options instead.
- Alcohol: Consume alcohol in moderation, considering individual tolerance and potential interactions with medications.
- Individual Dietary Needs: Adjust the meal plan based on individual triggers, sensitivities, and nutritional needs.
- Regular Exercise: Incorporate regular physical activity, which can help manage menopausal symptoms and support overall well-being.
- Consult a Healthcare Professional: For concerns about menopausal symptoms or individual health, consult with a healthcare provider.
Main benefits
The 14-day meal plan for menopause addresses nutritional needs during menopause. It includes calcium and vitamin D-rich foods for bone health and phytoestrogens to help balance hormones.
Fat
Carbs
Protein
Fiber
Other
Food alternatives
A balanced diet can help manage menopause symptoms. Here are some alternatives to add variety:
- Broccoli can be swapped with Brussels sprouts for a different green vegetable that is just as nutritious.
- Tofu might be replaced with tempeh to enjoy a higher protein, fermented soy option.
- Almond milk offers a creamy alternative to plant-based milk options for variety.
- Greek yogurt can be exchanged for coconut yogurt as a delicious dairy-free option.
- Consider using farro instead of brown rice for a nutritious whole grain change.
How to budget on this meal plan
Calcium-rich foods like broccoli and kale are key ingredients that can be bought in bulk. Vitamin D sources like fatty fish and fortified dairy or plant-based milk offer variety and are often cheaper when purchased in larger quantities. Flaxseeds, soy products, and whole grains can be more economical in bulk. Fruits, vegetables, and lean protein are also more affordable in larger sizes.
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Extra tips
Any healthy snack ideas?
These snacks are ideal for balancing hormones and maintaining health during menopause:
- Edamame sprinkled with sea salt
- Greek yogurt with flaxseeds and berries
- Whole grain toast with avocado
- Walnuts and dried cranberries
- Roasted chickpeas
- Cucumber slices with hummus
- Apple slices with almond butter
What should I drink on this meal plan?
During menopause, certain drinks can help manage symptoms. Soy milk is rich in phytoestrogens, which may balance hormones. Water is essential to combat dryness and maintain hydration. Herbal teas, particularly red clover and black cohosh, might offer relief. Green tea is known for its antioxidant properties. Calcium-fortified almond milk can also support bone health.
How to get even more nutrients?
Navigating menopause with a thoughtful diet can ease some of its symptoms. A focus on foods rich in calcium and vitamin D is crucial as bone density can decrease during menopause. Phytoestrogen-rich foods such as soy products can help balance hormones naturally. Lean proteins and a high intake of fruits and vegetables can help manage weight and provide vital nutrients, while omega-3 fatty acids from fish or flaxseeds may help with mood swings and cardiovascular health.
Meal plan suggestions
14-Day Meal Plan for Menopause
This meal plan focuses on incorporating calcium-rich foods, sources of vitamin D, and other nutrients beneficial during menopause.
Day 1
- Breakfast: Greek yogurt topped with mixed berries and flaxseeds
- Snack: Handful of almonds
- Lunch: Grilled chicken salad with leafy greens, cherry tomatoes, and avocado slices
- Snack: Orange slices
- Dinner: Baked salmon served with steamed broccoli and quinoa
Day 2
- Breakfast: Scrambled tofu with sautéed spinach and whole-grain toast
- Snack: Carrot sticks with hummus
- Lunch: Quinoa salad with edamame, bell peppers, and a drizzle of olive oil
- Snack: Greek yogurt with a sprinkle of walnuts
- Dinner: Stir-fried tofu with mixed vegetables and brown rice
Day 3
- Breakfast: Smoothie made with kale, berries, soy milk, and a tablespoon of flaxseeds
- Snack: Apple slices with almond butter
- Lunch: Whole-grain wrap filled with grilled chicken, avocado, and leafy greens
- Snack: Cottage cheese with peach slices
- Dinner: Baked sweet potatoes topped with black beans, salsa, and a dollop of Greek yogurt
Day 4
- Breakfast: Oatmeal topped with sliced bananas and a sprinkle of walnuts
- Snack: Greek yogurt with mixed berries
- Lunch: Lentil soup served with a slice of whole-grain bread
- Snack: Sliced cucumber with tzatziki sauce
- Dinner: Grilled salmon accompanied by roasted asparagus and quinoa pilaf
Day 5
- Breakfast: Whole-grain toast with smashed avocado and poached eggs
- Snack: Mixed nuts
- Lunch: Chickpea salad with diced cucumbers, tomatoes, and crumbled feta cheese
- Snack: Pear slices with a small piece of dark chocolate
- Dinner: Turkey chili with kidney beans, bell peppers, and a side of steamed spinach
Day 6
- Breakfast: Greek yogurt parfait layered with granola and fresh berries
- Snack: Carrot and celery sticks with hummus
- Lunch: Quinoa-stuffed bell peppers with black beans, corn, and diced tomatoes
- Snack: Cottage cheese topped with pineapple chunks
- Dinner: Grilled chicken breast served with roasted Brussels sprouts and a side of brown rice
Day 7
- Breakfast: Spinach and feta cheese omelette accompanied by whole-grain toast
- Snack: Greek yogurt with honey and a handful of almonds
- Lunch: Lentil and vegetable stir-fry with a drizzle of sesame oil
- Snack: Sliced apple with almond butter
- Dinner: Baked cod with quinoa salad and steamed green beans
Day 8
- Breakfast: Overnight oats prepared with almond milk, chia seeds, and sliced strawberries
- Snack: Cottage cheese with a sprinkle of sunflower seeds
- Lunch: Grilled chicken Caesar salad made with romaine lettuce, cherry tomatoes, and a light dressing
- Snack: Mixed berries with a dollop of Greek yogurt
- Dinner: Baked tofu served with sautéed kale and quinoa
Day 9
- Breakfast: Whole-grain pancakes topped with Greek yogurt and fresh blueberries
- Snack: Carrot and cucumber sticks with hummus
- Lunch: Turkey and avocado wrap with lettuce, tomato, and a drizzle of balsamic glaze
- Snack: Almond milk latte with a small piece of dark chocolate
- Dinner: Grilled salmon with roasted sweet potatoes and steamed broccoli
Day 10
- Breakfast: Berry smoothie made with soy milk, spinach, and a scoop of protein powder
- Snack: Greek yogurt with sliced almonds and a drizzle of honey
- Lunch: Chickpea and quinoa salad with diced bell peppers, cucumber, and lemon-tahini dressing
- Snack: Apple slices with peanut butter
- Dinner: Stir-fried tempeh with mixed vegetables and brown rice
Day 11
- Breakfast: Scrambled eggs with sautéed kale and whole-grain toast
- Snack: Cottage cheese with pineapple chunks
- Lunch: Greek salad with tofu, olives, cucumbers, tomatoes, and feta cheese
- Snack: Mixed nuts and dried apricots
- Dinner: Turkey meatballs served with zucchini noodles and marinara sauce
Day 12
- Breakfast: Greek yogurt bowl with granola, sliced bananas, and a drizzle of maple syrup
- Snack: Carrot sticks with hummus
- Lunch: Quinoa and black bean burrito bowl topped with avocado, salsa, and cilantro
- Snack: Cottage cheese with a sprinkle of sunflower seeds
- Dinner: Grilled chicken breast with roasted vegetables and a side of quinoa
Day 13
- Breakfast: Whole-grain toast topped with mashed avocado, sliced tomatoes, and a poached egg
- Snack: Mixed berries with a dollop of Greek yogurt
- Lunch: Lentil soup served with a slice of crusty whole-grain bread
- Snack: Apple slices with almond butter
- Dinner: Baked cod with lemon-dill sauce, accompanied by roasted sweet potatoes and green beans
Day 14
- Breakfast: Smoothie made with spinach, berries, soy milk, and tofu
- Snack: Greek yogurt with sliced almonds and a drizzle of honey
- Lunch: Quinoa salad with chickpeas, diced bell peppers, cucumbers, and a lemon-tahini dressing
- Snack: Carrot and celery sticks with hummus
- Dinner: Grilled salmon with roasted Brussels sprouts and quinoa pilaf
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.
