Menopause can be uncomfortable, especially if you’re experiencing symptoms like hot flashes, joint and muscle pain and trouble sleeping. Luckily, there are lifestyle habits and foods that can help make it more manageable and support your health during this stage of life. Specifically, nutrients like protein, fiber, omega-3 fatty acids, calcium and magnesium are important for the body’s changing needs during this transition. In this 7-day meal plan, we focused on high-protein and high-fiber meals as well as dishes that are packed with omega-3s to help support overall health for those going through menopause. 

Why This Plan Is Great for You 

There are likely a lot of things on your mind if you’re going through menopause, so make mealtimes easier with this dietitian-created plan. This meal plan focuses on high-protein, high-fiber recipes and prioritizes omega-3-rich foods like chia seeds, avocados, fish and walnuts to help reduce menopause symptoms and support healthy hormone changes. With balanced meals planned every day, each day provides at least 80 grams of protein and 30 grams of fiber to help maintain muscle mass and support a healthy gut. This 1,800-calorie meal plan has modifications for 1,500 and 2,000 calories to support those with different calorie needs. 

While we previously included meal plans and modifications for 1,200 calories, we no longer do. The 2020-2025 Dietary Guidelines for Americans suggests that limiting your calories to 1,200 per day is too low for most people to meet their nutritional needs, plus it’s unsustainable for long-term health and well-being.

Day 1

Breakfast (462 Calories)

A.M. Snack (201 Calories)

• 1 medium banana
• 2 tablespoons of chopped walnuts

Lunch (452 Calories)

P.M. Snack ( 219 Calories)

Dinner (463 Calories)

Make it 1,500 calories: Skip Chunky Black Bean Salsa with Corn and Bell Pepper at lunch and the Cottage Cheese Snack Jar at the PM snack

Make it 2,000 calories: Eat ½ cup of Chunky Black Bean Salsa with Corn and Bell Pepper at lunch and add 1 large boiled egg to P.M snack

Daily Totals: 1,798 calories, 77g fat, 21g saturated fat, 100g protein, 197g carbohydrate, 35g fiber, 1,741 mg sodium 

Day 2

Breakfast (266 Calories)

A.M Snack ( 275 Calories)

Lunch (588 Calories)

P.M. Snack ( 251 Calories)

Dinner (518 Calories)

Make it 1,500 calories: Skip A.M. snack 

Make it 2,000 calories: Add another serving of High-Protein Lemon-Blueberry Energy Balls to P.M snack

Daily Totals: 1,897 calories, 82g fat, 19g saturated fat, 90g protein, 201g carbohydrate, 30g fiber, 2,056mg sodium 

Day 3

Breakfast (371 Calories)

A.M. Snack (160 Calories)

Lunch (491 Calories)

P.M Snack (314 Calories)

Dinner (499 Calories)

Make it 1,500 calories: Skip avocado at lunch and walnuts at P.M. snack

Make it 2,000 calories: Add another serving of Quinoa & Chia Oatmeal Mix at breakfast and add 1 tablespoon of walnuts to A.M. snack 

Daily Totals: 1,836 calories, 74g fat, 12g saturated fat, 125g protein, 166g carbohydrate, 41g fiber, 1,698g sodium 

Day 4

Breakfast (266 Calories)

A.M Snack (286 Calories)

• 1 medium apple
• 2 tablespoons of natural creamy peanut butter

Lunch (588 Calories)

P.M. Snack (129 Calories)

• 1 cup of frozen edamame in pods

Dinner (555 Calories)

Make it 1,500 calories: Skip A.M snack 

Make it 2,000 calories: Add ½ cup of halved strawberries to breakfast, ½ avocado to lunch and another ½ cup of edamame to P.M snack 

Daily Totals: 1,823 calories, 82g fat, 26g saturated fat, 87g protein, 192g carbohydrate, 37g fiber, 1,819mg sodium 

Day 5

Breakfast (278 Calories) 

A.M. Snack (240 Calories)

Lunch (491 Calories)

P.M Snack (251 Calories) 

Dinner (491 Calories)

Make it 1,500 calories: Skip PM snack.

Make it 2,000 calories:  Add 1 tablespoon of walnuts to A.M snack and have 4 High-Protein Lemon-Blueberry Energy Balls at PM snack 

Daily Totals: 1,757 calories, 77g fat, 14g saturated fat, 102g protein, 191g carbohydrate, 37g fiber, 1,560mg sodium 

Day 6

Breakfast (396 Calories)

A.M. Snack ( 190 Calories)

• 1 tablespoon of natural creamy peanut butter
• 1 medium apple

Lunch (588 Calories)

P.M. Snack (315 Calories)

Dinner (345 Calories)

Make it 1,500 calories: Skip P.M. snack 

Make it 2,000 calories: Add ½ an avocado to dinner 

Daily Totals: 1,834 calories, 84g fat, 19g saturated fat, 91g protein, 190g carbohydrate, 40g fiber, 2,226mg sodium 

Day 7 

Breakfast (525 Calories)

• 1 serving of Tofu Scramble
• 2 slices of whole-wheat toast
• ½ cup of halved strawberries

A.M Snack (229 Calories)

• ½ cup of low-fat greek yogurt
• 1 medium banana
• 1 tablespoon of walnuts

Lunch (328 Calories)

P.M. Snack (129 Calories)

• 1 cup of frozen edamame in pods

Dinner (628 Calories)

Make it 1,500 calories: Skip bread at breakfast and A.M. snack

Make it 2,000 calories: Add another tablespoon of walnuts to A.M. snack and ½ cup of cottage cheese to P.M. snack

Daily Totals: 1,839 calories, 69g fat, 13g saturated fat, 137g protein, 177g carbohydrate, 32g fiber, 2,085mg sodium 

How to Meal Prep Your Week of Meals: 

Tips for Healthy Eating During Menopause

• Eat balanced meals with protein: With hormone changes during menopause, muscle mass can decrease quite a bit. Eating a high-protein diet can help to preserve muscle mass, promote bone health, support healthy digestion and more. Incorporating strength training into your routine, even if it is just body weight, can also help you keep your muscles healthy and strong. Balanced meals with protein and healthy fats have also shown to help increase quality of sleep, which is another thing often impacted by menopause.
• Support gut health with fiber and probiotics: Fiber is an important nutrient that most people usually don’t get enough of. It is essential to keep a healthy gut regardless of age, but especially during menopause since estrogen levels can affect gut microbiota. Incorporate a variety of fruits, vegetables, whole grains, legumes and fermented foods to support a healthy gut microbiome. If you aren’t eating much fiber right now, slowly increase intake over time in your diet to avoid any unpleasant symptoms like bloating or constipation. 
• Decrease inflammation with omega-3-rich foods: Inflammation can increase as your estrogen levels decrease, causing side effects like joint pain and weakening your immune system. Combat inflammation by incorporating omega-3-rich foods like chia seeds, walnuts, avocados and fatty fish like salmon and tuna alongside fiber-rich fruits and vegetables to your diet.
• Maintain healthy bones: Bone loss notably increases during menopause because of the decrease of estrogen. To lower your risk of osteoporosis, try to add vitamin D- and calcium-rich foods and make time for regular exercise. 

Foods to Focus On 

• Fish, especially fish rich in omega-3 fatty acids, such as salmon and tuna
• Lean proteins 
• Fruits
• Vegetables
• Whole grains like brown rice, quinoa and whole-wheat bread
• Olives and olive oil
• Avocado and avocado oil
• Nuts and seeds, including natural nut butters 
• Beans
• Lentils
• Edamame or tofu
• Unsweetened fermented dairy, such as yogurt, kefir and cottage cheese