7-Day Menopause Meal Plan
This 7-day plan focuses on what matters most during perimenopause and menopause: enough protein to preserve muscle, calcium and vitamin D for bone health, and plenty of fibre for digestion and weight management. Soy foods appear regularly for their phytoestrogens. This is general nutrition guidance, not medical advice. Every meal links to its full recipe.
Average per day across the week (Protein, calcium and fibre focus)
Monday
1735 kcal · 146g protein- Breakfast Greek Yogurt Protein Bowl 320 kcal
- Lunch Tuna & White Bean Salad 340 kcal
- Dinner Baked Salmon with Roasted Vegetables 440 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras a handful of almonds (25g), a handful of berries, 2 slices wholegrain toast 355 kcal
Tuesday
1767 kcal · 121g protein- Breakfast Chia Pudding with Berries 320 kcal
- Lunch Greek Chicken Bowl 340 kcal
- Dinner Tofu & Vegetable Buddha Bowl 480 kcal
- Snack Greek Yogurt Protein Bowl 320 kcal
- Extras a glass of milk (250ml), 1 orange, 30g cheese 307 kcal
Wednesday
1510 kcal · 100g protein- Breakfast Vegetable Omelette 290 kcal
- Lunch Hearty Lentil & Vegetable Soup 250 kcal
- Dinner Baked Cod with Sweet Potato 400 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras a small pot of Greek yogurt (150g), a handful of walnuts (25g), 1 apple 350 kcal
Thursday
1650 kcal · 117g protein- Breakfast Greek Yogurt Protein Bowl 320 kcal
- Lunch Mediterranean Chickpea Salad 310 kcal
- Dinner Teriyaki Salmon with Rice 520 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras 30g cheese, 1 pear 220 kcal
Friday
1735 kcal · 128g protein- Breakfast High-Protein Overnight Oats 410 kcal
- Lunch Lemon Herb Chicken Salad 260 kcal
- Dinner Tofu & Vegetable Buddha Bowl 480 kcal
- Snack Greek Yogurt Protein Bowl 320 kcal
- Extras a glass of milk (250ml), 2 tbsp pumpkin seeds, a handful of berries 265 kcal
Saturday
1795 kcal · 110g protein- Breakfast Chia Pudding with Berries 320 kcal
- Lunch Quinoa & Black Bean Bowl 450 kcal
- Dinner Baked Salmon with Roasted Vegetables 440 kcal
- Snack Cottage Cheese & Fruit Bowl 280 kcal
- Extras a handful of almonds (25g), 2 slices wholegrain toast 305 kcal
Sunday
1427 kcal · 77g protein- Breakfast Avocado & Egg Toast 380 kcal
- Lunch Chicken & Vegetable Soup 190 kcal
- Dinner Chickpea & Spinach Curry 290 kcal
- Snack Peanut Butter Energy Balls 220 kcal
- Extras 30g cheese, a handful of walnuts (25g), 1 orange 347 kcal
This meal plan is a general guide, not personalised nutrition advice. Calorie and macro values are estimates calculated from typical ingredient values and may vary. Adjust portions to your own needs, and consult a qualified professional for tailored advice.
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