7-day plan~1,500 kcalHigh proteinHigh fiberBone-friendly

7-Day Menopause Diet Plan

Women in menopause who want a full, no-repeat week of meals at about 1,500 calories a day.

A full week at about 1,500 calories a day, built for menopause: protein at every meal to support muscle mass, fiber-rich carbohydrates for fullness, and calcium- and vitamin D-rich foods for bone health.

Seven days, seven different menus. The shopping list stays short because the meals reuse the same core ingredients in different ways.

Two snacks a day keep energy steady between meals, and added sugar and alcohol stay low throughout.

Portion guide

This plan is set at about 1,500 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.

Take it day by day

Open any single day for its full menu with calories and macros, that day's prep tips, and links to the individual recipes.

Day11495 kcal Day21495 kcal Day31520 kcal Day41500 kcal Day51505 kcal Day61505 kcal Day71540 kcal

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	Three-egg veggie scramble with avocado toast360 3 large eggs scrambled with 1 cup baby spinach, 1 slice whole-wheat toast, 1/4 avocado P 25 g · C 21 g · F 19.5 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	Chicken and vegetable stir-fry with less rice445 4 1/2 oz chicken breast, 1 1/2 cups stir-fry vegetables, 2 tsp olive oil, 1/2 cup cooked brown rice, 1 tbsp low-sodium soy-ginger sauce P 43 g · C 37 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 String cheese with whole-grain crackers155 1 string cheese, 4 whole-grain crackers P 9 g · C 13 g · F 7 g	1495 kcal
Day 2	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	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	Baked cod with sweet potato and green beans425 6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans with 1 tsp olive oil, 1 tbsp tahini P 38.5 g · C 36.5 g · F 14.3 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	1495 kcal
Day 3	Greek yogurt parfait with granola370 1 cup plain nonfat Greek yogurt, 3/4 cup mixed berries, 2 tbsp sliced almonds, 1/4 cup low-sugar granola P 30 g · C 42 g · F 10 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	Lighter beef and broccoli with brown rice470 4 oz lean sirloin strips, 2 cups broccoli, 2 tsp olive oil, 1/2 cup cooked brown rice, 1 tbsp low-sodium soy-garlic sauce P 34 g · C 38 g · F 19 g	Apple with peanut butter185 1 small apple, 1 tbsp natural peanut butter P 4 g · C 24.5 g · F 8 g Cottage cheese with cucumber85 1/2 cup 2% cottage cheese, cucumber slices P 13 g · C 6 g · F 1.7 g	1520 kcal
Day 4	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	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	Garlic shrimp zoodle bowl with whole-grain bread480 5 oz shrimp, 2 cups zucchini noodles, 1/2 cup cannellini beans, 2 tsp olive oil, 1/2 cup cherry tomatoes, 1 tbsp parmesan, 1 slice whole-grain bread P 42 g · C 40 g · F 14.7 g	String cheese with whole-grain crackers155 1 string cheese, 4 whole-grain crackers P 9 g · C 13 g · F 7 g Hummus with vegetables95 2 tbsp hummus, cucumber and carrot sticks P 2.5 g · C 10 g · F 5 g	1500 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 bowl with less rice480 4 1/2 oz chicken breast, 1 cup sauteed peppers and onion, 1/2 cup black beans, 1/4 avocado, 2 tbsp salsa, 1/3 cup cooked brown rice, 1 tsp olive oil P 44 g · C 44 g · F 13.5 g	Cottage cheese with berries115 1/2 cup 2% cottage cheese, 1/2 cup mixed berries P 12.5 g · C 14.5 g · F 1.4 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	1505 kcal
Day 6	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	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	Tofu and vegetable coconut curry with brown rice455 7 oz firm tofu, 1 cup mixed vegetables, 1/3 cup light coconut milk, 1 tsp curry powder, 3/4 cup cooked brown rice, 1 tsp olive oil P 20 g · C 52 g · F 19.5 g	Air-popped popcorn90 3 cups air-popped popcorn P 3 g · C 19 g · F 0.4 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	1505 kcal
Day 7	Smoked salmon English muffin with berries295 1 whole-wheat English muffin, 2 oz smoked salmon, 1 tbsp light cream cheese, 1/2 cup mixed berries P 19.5 g · C 38 g · F 8.7 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	1540 kcal

Day 11495 kcal

Breakfast

Three-egg veggie scramble with avocado toast360

3 large eggs scrambled with 1 cup baby spinach, 1 slice whole-wheat toast, 1/4 avocado

P 25 g · C 21 g · F 19.5 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

Chicken and vegetable stir-fry with less rice445

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

P 43 g · C 37 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

String cheese with whole-grain crackers155

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Day 21495 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

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

Baked cod with sweet potato and green beans425

6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans with 1 tsp olive oil, 1 tbsp tahini

P 38.5 g · C 36.5 g · F 14.3 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 31520 kcal

Breakfast

Greek yogurt parfait with granola370

1 cup plain nonfat Greek yogurt, 3/4 cup mixed berries, 2 tbsp sliced almonds, 1/4 cup low-sugar granola

P 30 g · C 42 g · F 10 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

Lighter beef and broccoli with brown rice470

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

P 34 g · C 38 g · F 19 g

Snacks

Apple with peanut butter185

1 small apple, 1 tbsp natural peanut butter

P 4 g · C 24.5 g · F 8 g

Cottage cheese with cucumber85

1/2 cup 2% cottage cheese, cucumber slices

P 13 g · C 6 g · F 1.7 g

Day 41500 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

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

Garlic shrimp zoodle bowl with whole-grain bread480

5 oz shrimp, 2 cups zucchini noodles, 1/2 cup cannellini beans, 2 tsp olive oil, 1/2 cup cherry tomatoes, 1 tbsp parmesan, 1 slice whole-grain bread

P 42 g · C 40 g · F 14.7 g

Snacks

String cheese with whole-grain crackers155

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Hummus with vegetables95

2 tbsp hummus, cucumber and carrot sticks

P 2.5 g · C 10 g · F 5 g

Day 51505 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 bowl with less rice480

4 1/2 oz chicken breast, 1 cup sauteed peppers and onion, 1/2 cup black beans, 1/4 avocado, 2 tbsp salsa, 1/3 cup cooked brown rice, 1 tsp olive oil

P 44 g · C 44 g · F 13.5 g

Snacks

Cottage cheese with berries115

1/2 cup 2% cottage cheese, 1/2 cup mixed berries

P 12.5 g · C 14.5 g · F 1.4 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 61505 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

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

Tofu and vegetable coconut curry with brown rice455

7 oz firm tofu, 1 cup mixed vegetables, 1/3 cup light coconut milk, 1 tsp curry powder, 3/4 cup cooked brown rice, 1 tsp olive oil

P 20 g · C 52 g · F 19.5 g

Snacks

Air-popped popcorn90

3 cups air-popped popcorn

P 3 g · C 19 g · F 0.4 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

Day 71540 kcal

Breakfast

Smoked salmon English muffin with berries295

1 whole-wheat English muffin, 2 oz smoked salmon, 1 tbsp light cream cheese, 1/2 cup mixed berries

P 19.5 g · C 38 g · F 8.7 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, kefir, and 2% cottage cheese
•Vanilla whey protein powder
•Eggs and string cheese
•Chicken breast, chicken thighs, and lean ground turkey
•Salmon fillets and shrimp
•Firm tofu and canned tuna in water
•Rolled oats, quinoa, brown rice, and farro
•Chickpeas, cannellini beans, and black beans
•Mixed berries, bananas, apples, oranges, grapes
•Spinach, arugula, broccoli, peppers, zucchini, sweet potato
•Almonds, walnuts, natural peanut butter, and olive oil

Food swaps

Instead of	Try	Why
5 oz baked salmon	6 oz baked cod	Trim fat, keep protein.
1 scoop vanilla whey protein	1 cup plain nonfat Greek yogurt
4 1/2 oz chicken breast	4 oz firm tofu or 5 oz shrimp
3/4 cup cooked brown rice	3/4 cup cooked quinoa or 1 cup roasted sweet potato
2 tbsp tzatziki	2 tbsp plain Greek yogurt with lemon
1 cup grapes	1 cup mixed berries

Frequently asked questions

Is 1,500 calories a day right for menopause weight loss?

It is a good starting point for many women in menopause who want steady, modest weight loss with plenty of protein and fiber. Use it for a week and adjust: if you feel flat, add a snack or a larger starch portion; if progress stalls, trim starch and the second snack.

Does this 7-day menopause diet plan include snacks?

Yes. Every day has two snacks, usually a fruit with nut butter, Greek yogurt with berries, or string cheese with crackers. They keep energy steady and make it easier to avoid late-day grazing.

Can I meal-prep this 7-day menopause plan in advance?

Absolutely. Cook a batch of oats, a pot of chili, and several chicken breasts or salmon fillets on Sunday. Store them in portions, then assemble breakfasts and lunches in a few minutes during the week.

Related plans & recipes

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

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.