7-day plan~1,500 kcalNo added sugarWhole-food carbsHigh protein

Low-Sugar Menopause Diet Plan

Women in menopause who want to cut added sugar while keeping whole-food carbohydrates and plenty of protein at about 1,500 calories a day.

See the 7-day meal plan Browse recipes

This week keeps added sugar at essentially zero. No honey, no sweetened granola, no flavored yogurt - just whole foods, with carbohydrates coming from oats, beans, whole grains, vegetables, and fruit.

Protein stays high at every meal to support muscle mass and fullness, and calcium- and vitamin D-rich foods appear daily for bone health. The plan runs at about 1,500 calories a day.

Fruit is still on the menu. The goal is cutting added sugar, not the sugar that comes naturally in apples, berries, and bananas.

Portion guide

This plan is set at about 1,500 calories a day with no added sugar. To eat less, drop the second snack and cut starch portions by one-third. To eat more, add 1/2 cup of a whole grain or one extra ounce of protein to lunch and dinner. Fruit portions can flex by one serving in either direction.

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.

Day11450 kcal Day21485 kcal Day31475 kcal Day41455 kcal Day51450 kcal Day61505 kcal Day71455 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	Two-egg veggie scramble with avocado toast290 2 large eggs scrambled with 1 cup baby spinach, 1 slice whole-wheat toast, 1/4 avocado P 19 g · C 20 g · F 14.5 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 String cheese with whole-grain crackers155 1 string cheese, 4 whole-grain crackers P 9 g · C 13 g · F 7 g	1450 kcal
Day 2	Overnight oats with chia and blueberries310 1/2 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1/2 cup blueberries P 11.5 g · C 48 g · F 8 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	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	Cottage cheese with cucumber85 1/2 cup 2% cottage cheese, cucumber slices P 13 g · C 6 g · F 1.7 g String cheese with whole-grain crackers155 1 string cheese, 4 whole-grain crackers P 9 g · C 13 g · F 7 g	1485 kcal
Day 3	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	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	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	Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g Edamame95 1 cup edamame in pods P 9 g · C 7 g · F 3.5 g	1475 kcal
Day 4	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	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	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	Kefir with berries105 1/2 cup plain kefir, 1/2 cup mixed berries P 5.5 g · C 16 g · F 2.2 g Hummus with vegetables95 2 tbsp hummus, cucumber and carrot sticks P 2.5 g · C 10 g · F 5 g	1455 kcal
Day 5	Almond butter apple rice cakes290 2 brown rice cakes, 1 1/2 tbsp almond butter, 1 small apple P 6.5 g · C 41.5 g · F 11 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	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	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	1450 kcal
Day 6	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	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	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	Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g String cheese with whole-grain crackers155 1 string cheese, 4 whole-grain crackers P 9 g · C 13 g · F 7 g	1505 kcal
Day 7	Cottage cheese and pineapple bowl315 1 cup 2% cottage cheese, 1/2 cup pineapple chunks, 2 tbsp chopped walnuts P 28 g · C 22.5 g · F 13 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	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	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 Edamame95 1 cup edamame in pods P 9 g · C 7 g · F 3.5 g	1455 kcal

Day 11450 kcal

Breakfast

Two-egg veggie scramble with avocado toast290

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

P 19 g · C 20 g · F 14.5 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

String cheese with whole-grain crackers155

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Day 21485 kcal

Breakfast

Overnight oats with chia and blueberries310

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

P 11.5 g · C 48 g · F 8 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

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

Cottage cheese with cucumber85

1/2 cup 2% cottage cheese, cucumber slices

P 13 g · C 6 g · F 1.7 g

String cheese with whole-grain crackers155

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Day 31475 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

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

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

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Edamame95

1 cup edamame in pods

P 9 g · C 7 g · F 3.5 g

Day 41455 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

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

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

Kefir with berries105

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

P 5.5 g · C 16 g · F 2.2 g

Hummus with vegetables95

2 tbsp hummus, cucumber and carrot sticks

P 2.5 g · C 10 g · F 5 g

Day 51450 kcal

Breakfast

Almond butter apple rice cakes290

2 brown rice cakes, 1 1/2 tbsp almond butter, 1 small apple

P 6.5 g · C 41.5 g · F 11 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

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

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 61505 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

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

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

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

String cheese with whole-grain crackers155

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Day 71455 kcal

Breakfast

Cottage cheese and pineapple bowl315

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

P 28 g · C 22.5 g · F 13 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

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

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

Edamame95

1 cup edamame in pods

P 9 g · C 7 g · F 3.5 g

What to buy this week

•Plain nonfat Greek yogurt and 2% cottage cheese (unsweetened)
•Eggs and string cheese
•Chicken breast and shrimp
•Salmon fillets and canned tuna in water
•Firm tofu and lean sirloin
•Rolled oats and steel-cut oats
•Quinoa, brown rice, and whole-grain crackers
•Chickpeas, cannellini beans, and lentils
•Mixed berries, apples, bananas, and pears
•Baby spinach, arugula, mushrooms, broccoli, zucchini, sweet potato
•Almonds, walnuts, natural peanut butter, and olive oil

Food swaps

Instead of	Try	Why
1/4 cup low-sugar granola	2 tbsp sliced almonds	Removes any added sugar entirely.
1 small banana	1/2 cup mixed berries	Less natural sugar, same sweetness at breakfast.
flavored yogurt	plain Greek yogurt with cinnamon and berries
bottled vinaigrette	olive oil, lemon, and black pepper	Most bottled dressings hide added sugar.
5 oz salmon	6 oz cod or 5 oz shrimp
1/2 cup cooked brown rice	1/2 cup cooked quinoa

Frequently asked questions

How much added sugar is in this menopause low-sugar plan?

Essentially none. There is no honey, no sweetened granola, no flavored yogurt, and no bottled sauces with added sugar. The only sugar comes naturally from fruit, vegetables, and plain dairy.

Can I still eat fruit on a low-sugar menopause diet?

Yes. Whole fruit comes with fiber and water and belongs in this plan. The focus is cutting added sugar while keeping fruit as a snack and a natural sweetener for oats and yogurt.

Is a low-sugar diet good for menopause weight loss?

Cutting added sugar usually trims calories without cutting food volume, which supports a calorie deficit. Combined with high protein and fiber, as in this plan, it also helps keep meals filling.

Related plans & recipes

Menopause Diet Plan→7-Day Menopause Diet Plan→High-Protein Menopause Diet Plan→1,500-Calorie Meal Plan for Women Over 50→Diet for Perimenopause→

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.