Love that energy! Here’s a 7-Day Menopause-Friendly Meal Plan—balanced, anti-inflammatory, and focused on key nutrients to help manage hot flashes, sleep issues, weight balance, and bone health. Each day includes hormone-supportive foods with plenty of variety to keep things fresh.
🌸 7-Day Menopause Support Meal Plan
Day 1: Hormone Harmony
Breakfast
- Berry + Flax Yogurt Parfait
- Green tea
Snack
- Handful of walnuts + a few dried apricots
Lunch
- Grilled Salmon Salad
(Spinach, arugula, avocado, cucumber, sesame seeds, olive oil + lemon)
Snack
- Edamame sprinkled with sea salt
Dinner
- Miso Soup with tofu, seaweed & bok choy
- Steamed brown rice
- Steamed broccoli
Evening
- Chamomile tea + 1 Brazil nut
Day 2: Bone & Mood Boost
Breakfast
- Overnight oats with chia seeds, almond milk, blueberries, and cinnamon
- Black coffee (optional)
Snack
- Pumpkin seeds + 1 kiwi
Lunch
- Chickpea + Avocado Salad
(Tomato, cucumber, red onion, parsley, lemon, olive oil)
Snack
- Carrot sticks + hummus
Dinner
- Grilled mackerel (omega-3!)
- Roasted sweet potatoes
- Sautéed kale with garlic
Evening
- Warm golden milk latte
Day 3: Inflammation Fighter
Breakfast
- Scrambled tofu with spinach + turmeric
- Whole grain toast
- Green tea
Snack
- Apple slices + almond butter
Lunch
- Quinoa bowl with roasted veggies (zucchini, peppers, carrots)
- Tahini drizzle
- Side of mixed greens
Snack
- Handful of sunflower seeds + herbal tea
Dinner
- Baked cod
- Steamed asparagus
- Wild rice
- Side of fermented sauerkraut (gut health!)
Evening
- Peppermint tea + 1 square dark chocolate (min 70% cocoa)
Day 4: Sleep Support & Stress Relief
Breakfast
- Chia pudding with unsweetened almond milk + raspberries
- Sprinkle of flaxseed
- Herbal tea (try ashwagandha or lemon balm)
Snack
- Handful of almonds + fresh figs
Lunch
- Lentil + vegetable soup
- Side salad with olive oil and apple cider vinegar
Snack
- Sliced cucumber + guacamole
Dinner
- Grilled chicken breast
- Roasted Brussels sprouts
- Quinoa with parsley + lemon zest
Evening
- Tart cherry juice (natural melatonin!)
- Chamomile or valerian root tea
Day 5: Energy & Weight Balance
Breakfast
- Smoothie: spinach, chia seeds, flaxseed, banana, soy milk, and a scoop of plant protein powder
- Green tea
Snack
- Rice cakes + almond butter + chia seeds
Lunch
- Sardines on whole grain crackers
- Mixed greens + avocado + tomato
Snack
- Steamed edamame
Dinner
- Grilled turkey burger (lettuce wrap)
- Roasted cauliflower
- Sweet potato wedges
Evening
- Herbal tea + 1 Brazil nut
Day 6: Hot Flash Relief
Breakfast
- Warm oatmeal with ground flaxseed, walnuts, and sliced pear
- Green tea
Snack
- A small handful of soy nuts + berries
Lunch
- Asian tofu stir-fry with broccoli, bok choy, red bell peppers
- Brown rice
Snack
- Sliced red bell pepper + hummus
Dinner
- Baked salmon with dill
- Steamed spinach
- Quinoa pilaf with almonds and cranberries
Evening
- Warm almond milk + cinnamon
Day 7: Gut & Skin Glow
Breakfast
- Greek yogurt with chia, flaxseed, and pomegranate seeds
- Herbal tea (dandelion or peppermint)
Snack
- Handful of pistachios + dried figs
Lunch
- Grilled chicken + spinach salad
(Add avocado, pumpkin seeds, and balsamic dressing)
Snack
- Green smoothie (kale, cucumber, celery, ginger, lemon)
Dinner
- Grilled trout
- Roasted carrots & parsnips
- Millet or couscous with parsley
Evening
- Golden milk or herbal sleep tea
- A small square of dark chocolate
Key Focus Across the Week
- Phytoestrogens: Soy, tofu, flax, sesame seeds
- Calcium & Vitamin D: Leafy greens, fortified plant milks, fish with bones, nuts
- Magnesium: Pumpkin seeds, almonds, spinach, quinoa
- Omega-3s: Fatty fish, chia, flax, walnuts
- Antioxidants: Berries, green tea, colorful veggies
- Anti-inflammatory foods: Turmeric, ginger, olive oil, fatty fish
- Hydration: 2 liters of water (add cucumber or mint)
