Menopause Support 7-Day Meal Plan
Menopause Support 7-Day Meal Plan
Targeted nutrition to address menopausal concerns including weight gain, bone health, and hot flashes.
Our Menopause Support Program focuses on incorporating nutrients like calcium and magnesium for healthy bones, protein to support a healthy weight, and phytoestrogens to reduce hot flashes. This meal plan is for one person.
The following is a list of the recipes included in this plan.
Zucchini Turkey Breakfast Skillet
Salmon Stuffed Avocado Boats
Egg & Beef Breakfast Bowl
Coconut Chia Seed Yogurt
Dark Chocolate Almond Mousse
Sardine & Avocado Endive Wraps
Sauerkraut Avocado Mash with Crackers
Brazil Nuts
Chicken, Carrots & Broccolini
Tempeh, Quinoa & Broccoli
Crispy Broiled Haddock & Broccolini
One Pan Roasted Edamame & Broccoli Salad
Ground Chicken
One Pan Sesame Trout & Bok Choy
Steak, Butternut Squash & Zoodles
The plan also includes complete nutritional information, shopping lists, and an easy-to-follow prep guide, making healthy eating quick and effortless.
*Please note that by purchasing this meal plan you agree to the privacy notice and terms and conditions on our website melandanth.com
#DairyFree #GlutenFree #LowGlycemic #SugarFee
This program was created with five key nutrients in mind:
Calcium & Magnesium
During menopause, women are at an increased risk of osteoporosis due to the loss of estrogen. This plan includes foods high in bone-building minerals like calcium and magnesium. These nutrients will help to maintain healthy bones and prevent bone loss.
Phytoestrogens
The level of estrogen in the body decreases in menopause causing the unpleasant side effect of hot flashes. Some research has found that phytoestrogens may help reduce hot flashes, which is why this plan incorporates many phytoestrogen-containing foods including tempeh, broccoli, carrots, and sesame seeds.
Low Glycemic Foods
As you transition into menopause, you may experience sudden weight gain and have difficulty controlling your blood sugar. This can be due to insulin resistance. Eating the proper amount and type of carbohydrate can help balance insulin levels. This meal plan uses low glycemic foods and excludes added sugars to optimize blood sugars and help with weight management.
Protein
During menopause, the natural decline in estrogen levels causes a loss of muscle mass and strength. Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan will help you reach your protein goals by providing 20% of your calories from protein.
Healthy Fats
Good quality fats are associated with a lower risk of both heart disease and breast cancer. This plan includes many sources of omega-6 and omega-3 fatty acids including avocado, extra virgin olive oil, trout, and chia seeds.
