A simple, realistic and repeatable 7-day meal plan for menopause, packed with protein, whole foods and easy recipes.
Figuring out a “menopause diet” that actually works for me (while cooking for two people!)
After my hysterectomy years ago, I immediately entered the wonderful new world of menopause and all its (exciting?!) new realities, one of which is stubborn weight gain that is doggedly persistent!
In recent years, I’ve tried several healthy eating programs, including a fat-loss plan I tried and, most recently, a coach-led program. But here’s the thing: if you knew me in real life, you’d know I’m NOT the poster child for weight loss. And, full disclosure: this is not an official menopause diet plan from a medical professional. I’m not a nutritionist, just a desperate woman trying to learn how to give her body the nutrition it needs (without feeling constantly hungry!).
These days, I’ve made peace with a scale that doesn’t budge and instead focus on non-scale victories: better digestion, more energy and getting stronger as I age. I want to be active, vibrant and strong, not obsessed with being “skinny.”
I’ve learned lots from each of the programs I’ve been in. The most important change I’ve made is to focus on mostly whole foods, which in the simplest terms are foods you can “pick or catch” without a long ingredient list. Things like fresh vegetables, fruits, eggs, lean meats, beans, nuts and seeds. I aim to keep sugar low 95% of the time, and instead of counting calories or tracking every bite, I’m learning to listen to my body and choose foods that keep me feeling good.
This is my real-life 7-day menopause menu plan. It’s simple, and because I feel good eating it, I often repeat it! I think of it like a mix-and-match wardrobe of essentials that I rotate together.
Breakfasts
Because I like to keep it simple, I eat the same breakfast nearly every day. If you think that’s boring, by all means, change yours up!
- Greek Yogurt Breakfast bowls – This is what I eat on repeat every morning. You can make them in advance as the post explains, or make them fresh each morning. I’ve been making them fresh (and heating up my blueberries), but my husband makes his faithfully every night before bed!
- Turmeric Tea mixed with pure cranberry juice and lots of water is the first big drink I have in the day, along with a cup of coffee! If I don’t have turmeric tea made, I add fresh squeezed lemon juice to my water.
Lunch
Lunch is where I focus on getting more veggies, something I haven’t been good at for much of my life. My favourite lunch to make at the start of the week and have all week long is a Greek salad with leftover protein from the night before. It’s packed with colourful veggies, and if I meal prep it ahead, it’s waiting for me when I’m hungry for lunch!
7 Days of Dinners
Here are some of our favourite dinner ideas. Some of them can be partially prepped and frozen to help with the mealtime rush.
- Monday – Ground Beef Taco Meat turned into a burger-inspired salad.
- Tuesday – Hasselback Chicken with Spinach & Feta Stuffed chicken breasts baked over a bed of roasted tomatoes, served with roasted cauliflower and a side salad.
- Wednesday – Barbecued Turkey Burgers or Hamburgers Serve with Greek salad and roasted sweet potatoes. If it’s not barbecue season, Turkey Sloppy Joes or Classic Sloppy Joes are a great option. Sometimes I have them without the bun, or with sourdough bread instead.
- Thursday – Chicken Feta “Pasta” with Roasted Cauliflower A light, veggie-packed twist that swaps pasta for roasted cauliflower.
- Friday – Marinated Grilled Chicken Choose from Mexican Chicken Marinade, Greek Marinade, honey mustard marinade, lemon marinade or teriyaki marinades. I prep these ahead and freeze them for easy dinners. Although I prefer grilling, each of these can be baked instead. Serve as a rice bowl with cooked rice (oven baked rice is my favourite) over a bed of greens.
- Saturday – Tuna Melt I’m not a fan of fish, but I love Grandma’s tuna melt recipe with hard-boiled eggs! You can make them as sandwiches, but if you’re trying to cut back on bread, I broil some of the tuna melt mixture until the cheese melts and pile it on a bed of fresh spinach. It’s delicious! If you’re not a fan of tuna, another option could be sheet pan chicken & veggies.
- Sunday – Chicken Marsala This tender chicken in a creamy mushroom sauce tastes as yummy as a 5-star restaurant! We love it served with grilled asparagus and a side salad.
Snacks
Although I still love to reach for a cookie or piece of cake every now and then, I like to keep most of my snacks a little healthier! Here are some of my favourites:
- Sliced peppers with hummus
- Fresh fruit (kiwi, strawberries and blueberries are what I eat most)
- Nuts (almonds, walnuts or cashews)
- Date Balls
- Almond butter chocolate cups
- 75% dark chocolate or higher, just one square with a little peanut butter and a date on it!
- After dinner treat: Frozen Yogurt
Other Things I’m Working On
Along with focusing on nourishing foods, I’m also making small daily changes to keep my body moving and feeling strong. I aim for at least one or two walks a day, sometimes short neighbourhood strolls and sometimes longer, brisk walks to get my heart rate up. I’ve found that movement not only helps my energy and mood but also supports better digestion and sleep. I also make it a priority to drink plenty of water throughout the day. Staying hydrated helps reduce cravings, keeps my skin feeling healthier and supports overall wellness during menopause.
