Menopause Diet Plan - Day 1
Breakfast
2 Whole wheat biscuits (like Weetabix or Shredded Wheat)
1/2 cup fat-free or calcium-fortfied soy milk
1 tbsp flax seeds
1/2 cup calcium-fortfied orange juice
Snack
Small handful almonds
4 dried apricots
Lunch
1 hard-cooked egg, diced
1 pimento, thinly sliced
1 salad onion, thinly sliced
1 tbsp fat-free mayo
1 whole wheat 6" pita
2 cups mixed salad leaves
1 tbsp fat-free dressing
Method: Mix the egg, pimento, onion and mayo together and pack into the warm pita. Sprinkle dressing over salad leaves and serve with the pita.
Snack
1/2 cup soy or fat-free yogurt
1 piece fresh fruit
Dinner
4 oz filet salmon
Lemon juice
Black pepper
1 medium sweet potato, baked
1 cup fresh or frozen spinach
1 cup fresh or carrots
Method: Coat the salmon with the lemon juice and pepper. Bake in moderate oven for about 15 minutes. Meanwhile, microwave the sweet potato and vegetables.
Menopause Diet Plan - Day 2
Breakfast
1 cup low-fat plain yogurt
2 tbsp sugar-free, sodium-free granola
1 tbsp flax seeds
1 slice whole wheat bread
2 tsp almond butter
Method: Top the yogurt with the granola and nuts. Toast bread an spread with the almond butter.
Snack
1 piece fresh fruit
Lunch
Large serving mixed salad leaves
2 tbsp fat-free dressing
2 oz hummus
1/2 cup mixed sliced peppers
4 whole wheat crackers
1/2 cup fat-free milk
Method: Mix the peppers with the salad leaves and top with the dressing. Serve with the hummus piled on top of the crackers.
Snack
2 dried figs
Small handful almonds
Dinner
5 oz skinless, boneless, chicken breast
2 tsp olive oil
1/2 cup cooked lentils
1 cup fresh or frozen broccoli
1 cup fresh or frozen green beans
Method: Cut slits in the chicken breast and brush with the oil. Broil for about 7 minutes on each side. Serve with the cooked lentils and steamed or microwaved vegetables.
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