7-day plan~1,600 kcalHigh proteinHigh fiberBone-friendly

Menopause Diet Plan

Women in menopause who want a simple, protein-forward week of meals at about 1,600 calories a day.

Menopause is a natural moment to reset how you eat. This 7-day menopause diet plan leans on lean protein, fiber-rich carbohydrates, and calcium- and vitamin D-rich foods so meals stay filling and energy stays steady.

Every day follows the same shape: breakfast, lunch, dinner, and two snacks. The food is everyday supermarket fare - Greek yogurt, chicken, salmon, beans, oats, and plenty of vegetables - so there is nothing unusual to hunt down.

The plan keeps added sugar and alcohol low and spreads protein across the day. Use the portion guide below to scale it up or down to your own needs.

Portion guide

This plan is set at about 1,600 calories a day. To eat less, drop the second snack and cut starch portions (oats, rice, quinoa, potato) by one-third. To eat more, add 1/2 cup of a whole grain or one extra ounce of protein to lunch and dinner. Protein and non-starchy vegetables stay the same at every level.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Day	Breakfast	Lunch	Dinner	Snacks	Total
Day 1	Greek yogurt protein bowl385 1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds P 51.5 g · C 27 g · F 8.5 g	Grilled chicken salad with quinoa415 4 oz grilled chicken breast, 3 cups mixed greens, cucumber and tomato, 1/4 avocado, 1 tbsp olive-oil vinaigrette, 1/2 cup cooked quinoa P 34 g · C 28.5 g · F 16 g	Baked salmon with quinoa and asparagus455 5 oz baked salmon, 1/2 cup cooked quinoa, 8 roasted asparagus spears with 1 tsp olive oil, side salad with 1 tsp olive oil P 38.5 g · C 27 g · F 22.3 g	Greek yogurt with berries135 3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries P 18 g · C 17 g · F 1 g Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g	1565 kcal
Day 2	Peanut butter banana toast with yogurt355 1 slice whole-wheat toast, 1 tbsp natural peanut butter, 1 small banana, 1/2 cup plain nonfat Greek yogurt P 20.5 g · C 46 g · F 10 g	Tuna and white bean salad405 5 oz tuna in water, 1/2 cup cannellini beans, 2 cups arugula, 1/2 cup cherry tomatoes, 2 tsp olive oil with lemon, 4 whole-grain crackers P 37 g · C 35.5 g · F 12.5 g	Chicken and vegetable stir-fry with brown rice505 4 1/2 oz chicken breast, 1 1/2 cups stir-fry vegetables, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-ginger sauce P 39.5 g · C 51.5 g · F 14 g	Apple with peanut butter185 1 small apple, 1 tbsp natural peanut butter P 4 g · C 24.5 g · F 8 g String cheese with whole-grain crackers155 1 string cheese, 4 whole-grain crackers P 9 g · C 13 g · F 7 g	1605 kcal
Day 3	Hearty overnight oats with chia and blueberries385 3/4 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1/2 cup blueberries P 14 g · C 61 g · F 9.5 g	Turkey and hummus wrap400 1 whole-wheat tortilla, 3 oz sliced turkey breast, 2 tbsp hummus, lettuce and tomato, 1 cup carrot sticks, 1 small orange P 25 g · C 52 g · F 10 g	Baked cod plate with whole-grain crackers500 6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans, 1 tbsp tahini, 4 whole-grain crackers P 40.5 g · C 48.5 g · F 16.3 g	String cheese with whole-grain crackers155 1 string cheese, 4 whole-grain crackers P 9 g · C 13 g · F 7 g Apple with peanut butter185 1 small apple, 1 tbsp natural peanut butter P 4 g · C 24.5 g · F 8 g	1625 kcal
Day 4	Greek yogurt protein bowl385 1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds P 51.5 g · C 27 g · F 8.5 g	Mediterranean chickpea salad410 1 cup chickpeas, cucumber, tomato, and red onion, 1 oz feta cheese, 2 tsp olive oil, 5 kalamata olives P 15.5 g · C 39 g · F 20.5 g	Beef and broccoli with brown rice520 4 oz lean sirloin strips, 2 cups broccoli, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-garlic sauce P 36.5 g · C 49 g · F 19.3 g	Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g Hard-boiled egg with carrot sticks95 1 hard-boiled egg, 1 cup carrot sticks P 6.5 g · C 7 g · F 4.8 g	1585 kcal
Day 5	Big cottage cheese and pineapple bowl400 1 1/2 cups 2% cottage cheese, 1/2 cup pineapple chunks, 2 tbsp chopped walnuts P 40.5 g · C 26.5 g · F 15 g	Shrimp and brown rice bowl415 4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil with soy-ginger, 1 tbsp chopped peanuts P 32 g · C 49 g · F 11.5 g	Chicken fajita bowl525 4 1/2 oz chicken breast, 1 cup sauteed peppers and onion, 1/2 cup black beans, 1/4 avocado, 2 tbsp salsa, 1/2 cup cooked brown rice, 1 tsp olive oil P 46 g · C 52 g · F 14 g	Greek yogurt with berries135 3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries P 18 g · C 17 g · F 1 g Hummus with vegetables95 2 tbsp hummus, cucumber and carrot sticks P 2.5 g · C 10 g · F 5 g	1570 kcal
Day 6	Savory oats with egg and banana350 1/2 cup cooked steel-cut oats, 1 egg, 1/2 cup mushrooms and spinach, 1 small banana P 13.5 g · C 53.5 g · F 9.5 g	Lentil vegetable soup with whole-grain roll440 1 1/2 cups lentil-vegetable soup, 1 small whole-wheat roll, side salad with 1 tsp olive oil, 1 medium apple P 19 g · C 77 g · F 6 g	Hearty turkey and bean chili bowl540 2 cups turkey and bean chili, 1/4 cup shredded cheddar, 1 small corn tortilla, side salad with 1 tsp olive oil P 36 g · C 56 g · F 19.5 g	Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g Kefir with berries105 1/2 cup plain kefir, 1/2 cup mixed berries P 5.5 g · C 16 g · F 2.2 g	1610 kcal
Day 7	Savory oats with egg and banana350 1/2 cup cooked steel-cut oats, 1 egg, 1/2 cup mushrooms and spinach, 1 small banana P 13.5 g · C 53.5 g · F 9.5 g	Salmon and wild rice plate435 4 oz baked salmon, 1 cup roasted Brussels sprouts, 1/2 cup cooked wild rice, 1 tsp olive oil, 1 tbsp slivered almonds P 33 g · C 30 g · F 20.5 g	Greek lemon chicken plate with pita470 4 1/2 oz grilled chicken breast, 3/4 cup roasted potato wedges, 1 cup roasted green beans, 2 tbsp tzatziki, side salad, 1/2 whole-wheat pita P 37 g · C 51 g · F 12.5 g	Apple with peanut butter185 1 small apple, 1 tbsp natural peanut butter P 4 g · C 24.5 g · F 8 g String cheese with whole-grain crackers155 1 string cheese, 4 whole-grain crackers P 9 g · C 13 g · F 7 g	1595 kcal

Day 1

1565 kcal

Breakfast

Greek yogurt protein bowl385

1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds

P 51.5 g · C 27 g · F 8.5 g

Lunch

Grilled chicken salad with quinoa415

4 oz grilled chicken breast, 3 cups mixed greens, cucumber and tomato, 1/4 avocado, 1 tbsp olive-oil vinaigrette, 1/2 cup cooked quinoa

P 34 g · C 28.5 g · F 16 g

Dinner

Baked salmon with quinoa and asparagus455

5 oz baked salmon, 1/2 cup cooked quinoa, 8 roasted asparagus spears with 1 tsp olive oil, side salad with 1 tsp olive oil

P 38.5 g · C 27 g · F 22.3 g

Snacks

Greek yogurt with berries135

3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries

P 18 g · C 17 g · F 1 g

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Day 2

1605 kcal

Breakfast

Peanut butter banana toast with yogurt355

1 slice whole-wheat toast, 1 tbsp natural peanut butter, 1 small banana, 1/2 cup plain nonfat Greek yogurt

P 20.5 g · C 46 g · F 10 g

Lunch

Tuna and white bean salad405

5 oz tuna in water, 1/2 cup cannellini beans, 2 cups arugula, 1/2 cup cherry tomatoes, 2 tsp olive oil with lemon, 4 whole-grain crackers

P 37 g · C 35.5 g · F 12.5 g

Dinner

Chicken and vegetable stir-fry with brown rice505

4 1/2 oz chicken breast, 1 1/2 cups stir-fry vegetables, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-ginger sauce

P 39.5 g · C 51.5 g · F 14 g

Snacks

Apple with peanut butter185

1 small apple, 1 tbsp natural peanut butter

P 4 g · C 24.5 g · F 8 g

String cheese with whole-grain crackers155

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Day 3

1625 kcal

Breakfast

Hearty overnight oats with chia and blueberries385

3/4 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1/2 cup blueberries

P 14 g · C 61 g · F 9.5 g

Lunch

Turkey and hummus wrap400

1 whole-wheat tortilla, 3 oz sliced turkey breast, 2 tbsp hummus, lettuce and tomato, 1 cup carrot sticks, 1 small orange

P 25 g · C 52 g · F 10 g

Dinner

Baked cod plate with whole-grain crackers500

6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans, 1 tbsp tahini, 4 whole-grain crackers

P 40.5 g · C 48.5 g · F 16.3 g

Snacks

String cheese with whole-grain crackers155

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Apple with peanut butter185

1 small apple, 1 tbsp natural peanut butter

P 4 g · C 24.5 g · F 8 g

Day 4

1585 kcal

Breakfast

Greek yogurt protein bowl385

1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds

P 51.5 g · C 27 g · F 8.5 g

Lunch

Mediterranean chickpea salad410

1 cup chickpeas, cucumber, tomato, and red onion, 1 oz feta cheese, 2 tsp olive oil, 5 kalamata olives

P 15.5 g · C 39 g · F 20.5 g

Dinner

Beef and broccoli with brown rice520

4 oz lean sirloin strips, 2 cups broccoli, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-garlic sauce

P 36.5 g · C 49 g · F 19.3 g

Snacks

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Hard-boiled egg with carrot sticks95

1 hard-boiled egg, 1 cup carrot sticks

P 6.5 g · C 7 g · F 4.8 g

Day 5

1570 kcal

Breakfast

Big cottage cheese and pineapple bowl400

1 1/2 cups 2% cottage cheese, 1/2 cup pineapple chunks, 2 tbsp chopped walnuts

P 40.5 g · C 26.5 g · F 15 g

Lunch

Shrimp and brown rice bowl415

4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil with soy-ginger, 1 tbsp chopped peanuts

P 32 g · C 49 g · F 11.5 g

Dinner

Chicken fajita bowl525

4 1/2 oz chicken breast, 1 cup sauteed peppers and onion, 1/2 cup black beans, 1/4 avocado, 2 tbsp salsa, 1/2 cup cooked brown rice, 1 tsp olive oil

P 46 g · C 52 g · F 14 g

Snacks

Greek yogurt with berries135

3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries

P 18 g · C 17 g · F 1 g

Hummus with vegetables95

2 tbsp hummus, cucumber and carrot sticks

P 2.5 g · C 10 g · F 5 g

Day 6

1610 kcal

Breakfast

Savory oats with egg and banana350

1/2 cup cooked steel-cut oats, 1 egg, 1/2 cup mushrooms and spinach, 1 small banana

P 13.5 g · C 53.5 g · F 9.5 g

Lunch

Lentil vegetable soup with whole-grain roll440

1 1/2 cups lentil-vegetable soup, 1 small whole-wheat roll, side salad with 1 tsp olive oil, 1 medium apple

P 19 g · C 77 g · F 6 g

Dinner

Hearty turkey and bean chili bowl540

2 cups turkey and bean chili, 1/4 cup shredded cheddar, 1 small corn tortilla, side salad with 1 tsp olive oil

P 36 g · C 56 g · F 19.5 g

Snacks

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Kefir with berries105

1/2 cup plain kefir, 1/2 cup mixed berries

P 5.5 g · C 16 g · F 2.2 g

Day 7

1595 kcal

Breakfast

Savory oats with egg and banana350

1/2 cup cooked steel-cut oats, 1 egg, 1/2 cup mushrooms and spinach, 1 small banana

P 13.5 g · C 53.5 g · F 9.5 g

Lunch

Salmon and wild rice plate435

4 oz baked salmon, 1 cup roasted Brussels sprouts, 1/2 cup cooked wild rice, 1 tsp olive oil, 1 tbsp slivered almonds

P 33 g · C 30 g · F 20.5 g

Dinner

Greek lemon chicken plate with pita470

4 1/2 oz grilled chicken breast, 3/4 cup roasted potato wedges, 1 cup roasted green beans, 2 tbsp tzatziki, side salad, 1/2 whole-wheat pita

P 37 g · C 51 g · F 12.5 g

Snacks

Apple with peanut butter185

1 small apple, 1 tbsp natural peanut butter

P 4 g · C 24.5 g · F 8 g

String cheese with whole-grain crackers155

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

What to buy this week

•Plain nonfat Greek yogurt and 2% cottage cheese
•Eggs and liquid egg whites
•Salmon fillets and canned tuna in water
•Chicken breast and lean ground turkey
•Rolled oats and steel-cut oats
•Quinoa, brown rice, and farro
•Cannellini beans, black beans, and chickpeas
•Frozen mixed berries and bananas
•Baby spinach, mixed greens, broccoli, peppers, zucchini
•Almonds, walnuts, natural peanut butter
•Olive oil, lemons, and low-sodium soy sauce

Food swaps

Instead of	Try	Why
5 oz baked salmon	5 oz baked cod or tilapia	Similar protein with less fat - add 1 tsp olive oil to keep calories steady.
1 cup plain nonfat Greek yogurt	1 cup 2% cottage cheese	Both are calcium-rich; cottage cheese has a little more fat.
4 oz grilled chicken breast	4 oz firm tofu or 5 oz shrimp
1/2 cup cooked quinoa	1/2 cup cooked farro or brown rice
2 tbsp sliced almonds	2 tbsp chopped walnuts or pumpkin seeds
1 small banana	1 small apple or 1 cup grapes

Frequently asked questions

What should a menopause diet plan include?

Aim for lean protein at every meal, fiber-rich carbohydrates such as oats, beans, and whole grains, calcium- and vitamin D-rich foods, and plenty of vegetables. This plan also keeps added sugar and alcohol low and spreads protein across the day to support muscle mass.

Can this menopause diet plan help with weight loss?

It is set at about 1,600 calories a day with generous protein and fiber, which supports fullness while you stay in a modest calorie deficit. Pair it with regular walking and strength work, and adjust portions to suit your own needs.

How long should I follow this menopause diet plan?

Run it for a full week, then repeat it or switch to the 5-day menopause plan for busy weeks. If you want more structure, rotate in the high-protein or low-sugar menopause weeks.

Related plans & recipes

Weight Loss Meal Plan for Women Over 50→Perimenopause Weight Loss Meal Plan→7-Day Menopause Diet Plan→The Menopause Diet 5-Day Plan to Lose Weight→High-Protein Menopause Diet Plan→

Choose your stage

Menopause Diet Plan Weight Loss Meal Plan for Women Over 50 Perimenopause Weight Loss Meal Plan

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.