If you're one of the many women who gain a few pounds because of your period or menopause, and weight has become your worst nightmare, then this plan is for you!
This plan consists of 1500 calories daily with the right balance of essential macronutrients and micronutrients, carbohydrates, proteins, and healthy fats. This will not only help you manage your weight but also provide a boost to support you during hormonal changes and strengthen your overall health.
This 7-day meal plan was designed to include nutrient-dense foods within a reasonable and realistic calorie count to enjoy delicious meals without going hungry.
This plan includes:
- A variety of foods to help maintain energy and reduce fatigue.
- Calcium and Vitamin D3 to support bone health.
- Plenty of fiber-rich foods like fruits and vegetables to aid digestion.
- Healthy fats such as nuts, flaxseed, chia seeds, and fish to keep your heart, brain, and skin healthy.
- Proper hydration and water-rich foods to help manage symptoms like hot flashes.
- You will also find a variety of herbal teas and infusions that help relax muscles and calm the mind. You can swap them or repeat those you already have in your kitchen.
- We couldn’t overlook certain nutrients like B vitamins, which support brain health and mood stability.
Each meal is not only nutritious and delicious but also very easy to prepare! Let’s get started!
Day 1
Breakfast:
Berry Chia Pudding
Ingredients:
- 3 tbsp chia seeds (150 cal, 5g protein, 8g fat, 12g carbs)
- 1 cup unsweetened almond milk (30 cal, 1g protein, 2.5g fat, 1g carbs)
- ½ cup mixed berries (40 cal, 1g protein, 0g fat, 10g carbs)
Total: 220 cal, 7g protein, 10.5g fat, 23g carbs
Snack:
1 Apple with 1 tbsp almond butter, a sprinkle of cinnamon
(200 cal, 4g protein, 9g fat, 30g carbs)
+
A cup of Hibiscus tea
Lunch:
Quinoa Salad
Ingredients:
- ½ cup cooked quinoa (111 cal, 4g protein, 2g fat, 19g carbs)
- ½ cup chickpeas (120 cal, 6g protein, 2g fat, 20g carbs)
- 1 cup of spinach (7 cal, 1g protein, 0g fat, 1g carbs)
- 1 tbsp olive oil (120 cal, 0g protein, 14g fat, 0g carbs)
Total: 358 cal, 11g protein, 18g fat, 40g carbs
Snack:
10 Walnuts (100 cal, 2g protein, 10g fat, 2g carbs)
+
A cup of ginger tea
Dinner:
Grilled Salmon with Asparagus
Ingredients:
- 4 oz grilled salmon (233 cal, 25g protein, 14g fat, 0g carbs)
- 1 cup steamed asparagus (27 cal, 3g protein, 0g fat, 5g carbs)
- ½ cup brown rice (108 cal, 3g protein, 1g fat, 22g carbs)
Total: 368 cal, 31g protein, 15g fat, 27g carbs
Daily Total: 1346 cal, 55g protein, 62.5g fat, 122g carbs
Day 2
Breakfast:
Oatmeal with Flaxseeds
Ingredients:
- ½ cup rolled oats (150 cal, 5g protein, 3g fat, 27g carbs)
- 1 tbsp flaxseeds (55 cal, 2g protein, 4g fat, 3g carbs)
- 1 tbsp honey (64 cal, 0g protein, 0g fat, 17g carbs)
Total: 269 cal, 7g protein, 7g fat, 47g carbs
Snack:
Greek Yogurt with Berries
- 1 cup vanilla Greek yogurt (150 cal, 22g protein, 0g fat, 9g carbs)
- ½ cup mixed berries (40 cal)
+
A cup of lemon balm herbal infusion
Lunch:
Spinach and Lentil Salad
Ingredients:
- 1 cup spinach (7 cal)
- ½ cup cooked lentils (115 cal, 9g protein, 0g fat, 20g carbs)
- 1 tbsp olive oil (120 cal)
- 1 tbsp balsamic vinegar (14 cal)
Total: 256 cal, 9g protein, 14g fat, 20g carbs
Snack:
Carrot Sticks with Hummus
- 1 cup carrot sticks (50 cal, 1g protein, 0g fat, 12g carbs)
- 2 tbsp hummus (60 cal, 2g protein, 3g fat, 6g carbs)
Total: 110 cal, 3g protein, 3g fat, 18g carbs
+
A cup of peppermint tea
Dinner:
Turkey Stir-Fry with Broccoli
Ingredients:
- 4 oz ground turkey (200 cal, 28g protein, 10g fat, 0g carbs)
- 1 cup broccoli (55 cal, 5g protein, 0g fat, 11g carbs)
- 1 tbsp soy sauce (10 cal)
- ½ cup brown rice (108 cal)
Total: 373 cal, 38g protein, 10g fat, 22g carbs
Daily Total: 1298 cal, 79g protein, 34g fat, 116g carbs
Day 3
Breakfast:
Smoothie
Ingredients:
- 1 cup spinach (7 cal)
- 1 banana (105 cal)
- 1 tbsp chia seeds (58 cal)
- 1 cup unsweetened almond milk (30 cal)
Total: 200 cal, 4g protein, 5g fat, 36g carbs
Snack:
1 Hard-Boiled Egg (70 kcal, 6g protein, 5g fat, 1g carbs)
+
A cup of red clover tea
Lunch:
Mediterranean Chickpea Bowl
Ingredients:
- 1 cup chickpeas (210 cal)
- 1 cup mixed greens (9 cal)
- 1 tbsp olive oil (120 cal)
Total: 339 cal, 18g protein, 14g fat, 45g carbs
Snack:
Celery Sticks with Peanut Butter
- 1 cup of celery (16 cal)
- 2 tbsp peanut butter (188 cal)
Total: 204 cal, 8g protein, 16g fat, 8g carbs
+
A cup of chamomile herbal infusion
Dinner:
Baked Cod with Sweet Potato
Ingredients:
- 4 oz baked cod (140 cal, 30g protein, 2g fat, 0g carbs)
- 1 medium sweet potato (112 cal)
- 1 cup steamed broccoli (55 cal)
Total: 307 cal, 30g protein, 2g fat, 27g carbs
Daily Total: 1090 cal, 66g protein, 42g fat, 117g carbs
Day 4
Breakfast:
Avocado Toast
Ingredients:
- 1 slice whole-grain bread (70 cal)
- ½ avocado (120 cal)
- 1 poached egg (70 cal)
Total: 260 cal, 9g protein, 17g fat, 27g carbs
Snack:
1 Orange (62 cal, 1g protein, 0g fat, 15g carbs)
+
A cup of licorice tea
Lunch:
Quinoa and Black Bean Bowl
Ingredients:
- ½ cup cooked quinoa (111 cal)
- ½ cup black beans (114 cal)
- ½ avocado (120 cal)
Total: 345 cal, 10g protein, 15g fat, 45g carbs
Snack:
1 oz Pumpkin Seeds (180 cal, 9g protein, 14g fat, 4g carbs)
+
A cup of hibiscus herbal infusion
Dinner:
Asian Chicken Stir-Fry
Ingredients:
- 4 oz chicken breast (187 cal)
- 1 cup mixed vegetables (50 cal)
- 1 tsp of Liquid Aminos (substitute for Soy)
- ½ cup brown rice (108 cal)
Total: 345 cal, 35g protein, 5g fat, 37g carbs
Daily Total: 1152 cal, 64g protein, 51g fat, 128g carbs
Day 5
Breakfast:
Greek Yogurt Parfait
Ingredients:
- 1 cup non-fat Greek yogurt (150 cal)
- ½ cup granola (200 cal)
- ½ cup berries (40 cal)
Total: 390 cal, 20g protein, 8g fat, 62g carbs
Snack:
1 Banana (105 cal, 1gm protein, 0 gm of fat, 27gm carbs)
+
A cup of maca tea
Lunch:
Tuna Salad
Ingredients:
- 1 can tuna (150 cal, 32g protein, 1g fat, 0g carbs)
- 1 tbsp mayo (90 cal)
- 1 cup mixed greens (9 cal)
Total: 249 cal, 32g protein, 1g fat, 0g carbs
Snack:
1 oz Almonds (160 cal, 6g protein, 14g fat, 6g carbs)
+
A cup of ginger tea
Dinner:
Grilled Shrimp with Zucchini Noodles
Ingredients:
- 4 oz shrimp (112 cal)
- 1 cup zucchini noodles (20 cal)
- 1 tbsp olive oil (120 cal)
Total: 252 cal, 25g protein, 14g fat, 8g carbs
Daily Total: 1156 cal, 84g protein, 37g fat, 103g carbs
Day 6
Breakfast:
Refreshing Smoothie
Ingredients:
- 1 cup of spinach (7 cal)
- 1 banana (105 cal)
- 1 tbsp almond butter (98 cal)
- 1 cup unsweetened almond milk (30 cal)
Total: 240 cal, 4g protein, 10g fat, 34g carbs
Snack:
1 Hard-Boiled Egg (70 cal, 6g protein, 5g fat, 1g carbs)
+
A cup of chamomile tea
Lunch:
Grilled Chicken Salad
Ingredients:
- 4 oz grilled chicken (187 cal)
- 2 cups mixed greens (18 cal)
- 1 tbsp olive oil (120 cal)
Total: 325 cal, 30g protein, 14g fat, 6g carbs
Snack:
1 oz Walnuts (185 kcal, 4g protein, 18g fat, 4g carbs)
+
A cup of Maca tea
Dinner:
Baked white fish with Quinoa
Ingredients:
- 4 oz baked trout (230 cal)
- ½ cup cooked quinoa (111 cal)
- 1 cup steamed broccoli (55 cal)
Total: 396 cal, 37g protein, 11g fat, 38g carbs
Daily Total: 1306 cal, 81g protein, 58g fat, 83g carbs
Day 7
Breakfast:
Overnight Oats
Ingredients:
- ½ cup rolled oats (150 cal)
- 1 tbsp chia seeds (58 cal)
- 1 cup almond milk (30 cal)
- ½ banana (50 cal)
Total: 288 cal, 7g protein, 7g fat, 49g carbs
Snack:
1 Pear (102 cal, 1g protein, 0g fat, 27g carbs)
+
A cup of Nettle Tea
Lunch:
Lentil Soup
Ingredients:
- 1 cup lentil soup (180 cal)
- 1 slice whole-grain bread (70 cal)
Total: 250 cal, 12g protein, 2g fat, 42g carbs
Snack:
Baby Carrots with Hummus
- 1 cup baby carrots (50 cal)
- 2 tbsp hummus (60 cal)
(110 cal, 2g protein, 3g fat, 18g carbs)
+
A cup of ginger tea
Dinner:
Baked Chicken Thigh with Brussels Sprouts
Ingredients:
- 4 oz baked chicken thigh (230 cal)
- 1 cup roasted Brussels sprouts (38 cal)
- ½ cup brown rice (108 cal)
Total: 376 cal, 34g protein, 16g fat, 27g carbs
Daily Total: 1126 cal, 56g protein, 28g fat, 163g carbs
