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 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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Kyra
anything helps
Anything that can help at this time when hormones and body changes are going wild is an important and worthwhile thing. It’s hard to imagine that there’s something that could throw you around even worse than puberty! I’m not looking forward to my turn, but I’ll sure be armed with diet and exercise (and emotional/mental calming exercises) when it arrives.

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