Description
Day Menopause Diet Plan
Made by Diet & Nutritional Therapist Dawn Bassett
Radiant Tanning Slimming Ltd & TanSlimBeauty
This menopause-friendly meal plan focuses on balanced nutrition, protein, fibre, healthy fats, and hydration to help support energy levels, bloating, hormone balance, weight management, and overall wellbeing.
Day 1
Breakfast: Greek yoghurt with berries, chia seeds, and a drizzle of honey
Snack: Handful of almonds and green tea
Lunch: Grilled chicken salad with avocado, cucumber, spinach, and olive oil dressing
Snack 2: Apple slices with peanut butter
Dinner: Salmon with broccoli and sweet potato
Hydration: 2 litres of water throughout the day
Day 2
Breakfast: Porridge oats with cinnamon, flaxseed, and banana
Snack: Boiled eggs
Lunch: Turkey wrap with mixed salad and low-fat cream cheese
Snack 2: Greek yoghurt
Dinner: Lean beef stir fry with vegetables and brown rice
Hydration: Herbal tea and plenty of water
Day 3
Breakfast: Protein smoothie with spinach, berries, and almond milk
Snack: Walnuts and strawberries
Lunch: Tuna salad with mixed leaves and olive oil dressing
Snack 2: Rice cakes with cottage cheese
Dinner: Chicken breast with green beans and quinoa
Hydration: 2 litres of water
Day 4
Breakfast: Scrambled eggs on wholemeal toast
Snack: Pear and pumpkin seeds
Lunch: Vegetable soup with a side salad
Snack 2: Protein yoghurt
Dinner: Cod with roasted vegetables
Hydration: Peppermint tea and water
Day 5
Breakfast: Overnight oats with blueberries and chia seeds
Snack: Handful of mixed nuts
Lunch: Chicken and avocado salad
Snack 2: Dark chocolate square and berries
Dinner: Turkey meatballs with courgette noodles
Hydration: 2 litres of water
Day 6
Breakfast: Greek yoghurt parfait with granola and raspberries
Snack: Carrot sticks and hummus
Lunch: Egg and spinach wrap
Snack 2: Protein shake
Dinner: Grilled prawns with mixed vegetables
Hydration: Green tea and water
Day 7
Breakfast: Avocado on toast with poached eggs
Snack: Brazil nuts
Lunch: Salmon salad with cucumber and tomatoes
Snack 2: Low-fat yoghurt
Dinner: Chicken stir fry with brown rice
Hydration: 2 litres of water
Menopause Wellness Tips
© Dawn Bassett – Radiant Tanning Slimming Ltd & TanSlimBeauty
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