7 Day High-Protein Meal Plan for Menopause

Menopause can be uncomfortable, especially if you have symptoms such as hot flashes, joint and muscle pain, and trouble sleeping. Fortunately, there are lifestyle habits and foods that can be more manageable and help support your health at this stage of life. Specifically, nutrients such as protein, fiber, omega-3 fatty acids, calcium, and magnesium are important for the body’s changing needs during this transition. This 7-day meal plan focuses on high-protein and high-fiber meals, as well as dishes rich in omega-3s, to support the overall health of people going through menopause.

Why this plan is right for you

During menopause, you may be concerned about many things. Make mealtime easier with this dietitian-designed plan. This meal plan focuses on high-protein, high-fiber recipes and includes omega-3s like chia seeds, avocado, fish, and walnuts to reduce symptoms of menopause and support healthy hormonal changes. Prioritize foods rich in By planning a balanced meal each day, you can get at least 80 grams of protein and 30 grams of fiber each day to maintain muscle mass and support a healthy gut. This 1,800 calorie meal plan includes 1,500 and 2,000 calorie modifications to support people with different calorie needs.

I used to include a 1,200 calorie meal plan and modifications, but now I don’t. The 2020-2025 Dietary Guidelines for Americans state that limiting to 1,200 calories per day is too low to meet the nutritional needs of most people and is not sustainable for long-term health and well-being. suggests that it is not possible.

Day 1

Breakfast (462 calories)

Morning snack (201 calories)

• 1 medium banana
• 2 tablespoons chopped walnuts

Lunch (452 ​​calories)

PM Snack (219 calories)

Dinner (463 calories)

Make it 1,500 calories: Skip the chunky black bean salsa with corn and peppers for lunch and the cottage cheese snack jar for an afternoon snack

Make it 2,000 calories: Eat 1/2 cup of thick black bean salsa with corn and peppers for lunch and add 1 large hard-boiled egg for an afternoon snack

Total daily intake: 1,798 calories, 77g fat, 21g saturated fat, 100g protein, 197g carbohydrates, 35g fiber, 1,741mg sodium

2nd day

Breakfast (266 calories)

Morning snack (275 calories)

Lunch (588 calories)

PM Snack (251 calories)

Dinner (518 calories)

make it 1,500 calories: Skip AM snack

Make it 2000 calories: Add another serving of High Protein Lemon Blueberry Energy Balls to your PM snacks.

Total daily intake: 1,897 calories, 82g fat, 19g saturated fat, 90g protein, 201g carbohydrates, 30g dietary fiber, 2,056mg sodium

3rd day

Breakfast (371 calories)

AM Snack (160 calories)

Lunch (491 calories)

PM Snack (314 calories)

Dinner (499 calories)

make it 1,500 calories: Skip the avocado for lunch and have walnuts for an afternoon snack.

Make it 2000 calories: Add another serving of quinoa and chia oatmeal mix at breakfast and add 1 tablespoon of walnuts to your AM snack.

Total daily intake: 1,836 calories, 74g fat, 12g saturated fat, 125g protein, 166g carbohydrates, 41g fiber, 1,698g sodium

Day 4

Breakfast (266 calories)

Morning snack (286 calories)

• 1 medium apple
• 2 tablespoons natural creamy peanut butter

Lunch (588 calories)

PM Snack (129 calories)

• 1 cup frozen edamame pods

Dinner (555 calories)

Make it 1,500 calories: Skip AM snack

Make it 2000 calories: Add 1/2 cup of halved strawberries for breakfast, 1/2 avocado for lunch, and 1/2 cup of edamame for afternoon snack.

Total daily intake: 1,823 calories, 82 g fat, 26 g saturated fat, 87 g protein, 192 g carbohydrates, 37 g fiber, 1,819 mg sodium.

Day 5

Breakfast (278 calories)

AM Snack (240 calories)

Lunch (491 calories)

PM Snack (251 calories)

Dinner (491 calories)

make it 1,500 calories: Skip the afternoon snack.

Make it 2000 calories: Add 1 tablespoon of walnuts to your AM snack and 4 high-protein lemon blueberry energy balls to your PM snack.

Total daily intake: 1,757 calories, 77g fat, 14g saturated fat, 102g protein, 191g carbohydrates, 37g fiber, 1,560mg sodium

Day 6

Breakfast (396 calories)

Morning snack (190 calories)

• 1 tablespoon natural creamy peanut butter
• 1 medium apple

Lunch (588 calories)

PM Snack (315 calories)

Dinner (345 calories)

Make it 1,500 calories: Skip the afternoon snack

Make it 2,000 calories: Add 1/2 avocado to dinner

Total daily intake: 1,834 calories, 84 g fat, 19 g saturated fat, 91 g protein, 190 g carbohydrates, 40 g fiber, 2,226 mg sodium.

7th day

Breakfast (525 calories)

• 1 serving of scrambled tofu
• 2 pieces of whole wheat toast
• 1/2 cup strawberries cut in half

Morning snack (229 calories)

• 1/2 cup low-fat Greek yogurt
• 1 medium banana
• 1 tablespoon walnuts

Lunch (328 calories)

PM Snack (129 calories)

• 1 cup frozen edamame pods

Dinner (628 calories)

make it 1,500 calories: Don’t eat bread for breakfast and AM snack.

Make it 2000 calories: Add another tablespoon of walnuts for your morning snack and 1/2 cup of cottage cheese for your afternoon snack.

Total daily intake: 1,839 calories, 69 g fat, 13 g saturated fat, 137 g protein, 177 g carbohydrates, 32 g fiber, 2,085 mg sodium.

How to prepare meals for the week:

Tips for healthy eating during menopause

• Eat a balanced diet containing protein: Hormonal changes during menopause can cause a significant loss of muscle mass. Eating a high-protein diet can help maintain muscle mass, promote bone health, support healthy digestion, and more. Incorporating strength training into your routine, even if it’s with body weight, will also help keep your muscles healthy and strong. Eating a balanced diet that includes protein and healthy fats has also been shown to help improve sleep quality, which is also often affected by menopause.
• Support your gut health with fiber and probiotics: Fiber is an important nutrient that most people don’t usually get enough of. Keeping your gut healthy is essential at any age, but especially during menopause as estrogen levels can affect your gut microbiome. Include a variety of fruits, vegetables, whole grains, legumes, and fermented foods to support a healthy gut microbiome. If you aren’t currently consuming much fiber, increase your intake gradually over time to avoid unpleasant symptoms such as bloating and constipation.
• Reduce inflammation with foods rich in omega-3. Lower estrogen levels can increase inflammation, which can lead to side effects such as joint pain and decreased immunity. Fight inflammation by including omega-3-rich foods like chia seeds, walnuts, and avocados, and fatty fish like salmon and tuna in your diet, along with fiber-rich fruits and vegetables.
• Maintain healthy bones: Bone loss increases significantly during menopause due to decreased estrogen. to lower the risk of osteoporosisBe sure to add foods rich in vitamin D and calcium, and make time for regular exercise.

noteworthy foods

• Fish, especially fish rich in omega-3 fatty acids such as salmon and tuna
• lean protein
• fruit
• vegetables
• Whole grains such as brown rice, quinoa, and whole wheat bread
• olives and olive oil
• avocado and avocado oil
• Nuts and seeds with natural nut butters
• beans
• lentils
• Edamame or tofu
• Unsweetened fermented dairy products such as yogurt, kefir, and cottage cheese