Menopause Meal Plans

Complete weekly menus with real portions and approximate calories — pick the stage that fits your life right now.

Choose your stage

Each plan lists a full week of breakfasts, lunches, dinners and snacks, plus a grocery list, food swaps and answers to the questions women ask most.

Women in menopause who want a simple, protein-forward week of meals at about 1,600 calories a day.

Women over 50 who want a steady, bone-friendly weight loss plan at about 1,500 calories a day.

Women in perimenopause who want a filling, steady-energy eating plan at about 1,700 calories a day.

Narrower versions of the plans above — 5-day menus, high-protein and low-sugar weeks for when you want a tighter focus.

The Menopause Diet Plan is the most complete starting point — seven days of protein-forward meals with a grocery list and swaps, all on one page.