7-day plan1570 kcal today

Day 6 of the Diet for Perimenopause

Every meal for day 6, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 6 prep tips

Breakfast

360 kcal

Almond butter apple rice cakes with yogurt360 kcal

2 brown rice cakes, 1 1/2 tbsp almond butter, 1 small apple, 1/2 cup plain nonfat Greek yogurt

P 18 g · C 46 g · F 11.5 g

Lunch

400 kcal

Turkey and hummus wrap400 kcal

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

480 kcal

Garlic shrimp zoodle bowl with whole-grain bread480 kcal

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

330 kcal

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 g

String cheese with whole-grain crackers155 kcal

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Prep tips for day 6

✓Portion the yogurt, fruit, and dry toppings into a container tonight so breakfast is grab-and-go.
✓Assemble the wrap in the morning and pack the fruit separately so nothing gets soggy by lunch.
✓Portion both snacks into grab-and-go containers after shopping — nuts, cheese, and cut vegetables hold for days.

This plan is set at about 1,550 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.

Every day in this plan

Day11575 kcal Day21540 kcal Day31550 kcal Day41510 kcal Day51565 kcal Day61570 kcal Day71515 kcal

← Day 5 Plan overview Day 7 →

Keep exploring

Perimenopause Weight Loss Meal Plan→Menopause Diet Plan→Weight Loss Meal Plan for Women Over 50→Low-Sugar Menopause Diet Plan→1,500-Calorie Meal Plan for Women Over 50→

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.