Support a healthy menopause transition with this high-protein, high-fiber meal plan.
Menopause can be uncomfortable, especially if youre experiencingsymptomslike hot flashes, joint and muscle pain and trouble sleeping.
This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with differentcalorie needs.
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
While we previously included meal plans and modifications for 1,200 calories, we no longer do.
Day 1
Breakfast (462 Calories)
A.M.
Snack (201 Calories)
Lunch (452 Calories)
P.M. Make it 2,000 calories: Add another serving ofHigh-Protein Lemon-Blueberry Energy Ballsto P.M. snack.
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
Make it 2,000 calories: Add another serving ofQuinoa & Chia Oatmeal Mixat breakfast and add 1 Tbsp.
chopped walnuts to A.M. snack.
Snack (240 Calories)
P.M. Make it 2,000 calories: Add 1 Tbsp.
Photographer: Grant Webster, Food Stylist: Holly Dreesman, Prop Stylist: Lexi Juhl
chopped walnuts to A.M snack and have 4High-Protein Lemon-Blueberry Energy Ballsat P.M. snack.
Snack ( 190 Calories)
P.M. Make it 2,000 calories:Add 12 avocado to dinner.
Make it 2,000 calories: Add another 1 Tbsp.
Carson Downing
walnuts to A.M. snack and add 12 cup cottage cheese to P.M. snack.
This meal plan is meant to serve as a framework for a healthy eating pattern for menopause.
It doesnt need to be followed exactly to reap the benefits.
Photographer: Jen Causey, Food Stylist: Rishon Hanners, Prop Stylist: Julia Bayless
For more inspiration, check out thesehigh-protein, high-fiber recipes.
Definitely, its fine to eat the same breakfast or lunch every day.
The breakfasts range from 196 to 422 calories, while the lunches span 328 to 588 calories.
We no longer provide modifications for 1,200-calorie days in our meal plans.
U.S. Department of Agriculture and U.S. Department of Health and Human Services.2020-20205 Dietary Guidelines for Americans.
2024; 16(1):27. https://doi.org/10.3390/nu16010027
Ali Redmond
