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Day 5 of the The Menopause Diet 5-Day Plan to Lose Weight

Every meal for day 5, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 5 prep tips

Breakfast

400 kcal

Big cottage cheese and pineapple bowl400 kcal

1 1/2 cups 2% cottage cheese, 1/2 cup pineapple chunks, 2 tbsp chopped walnuts

P 40.5 g · C 26.5 g · F 15 g

Lunch

415 kcal

Grilled chicken salad with quinoa415 kcal

4 oz grilled chicken breast, 3 cups mixed greens, cucumber and tomato, 1/4 avocado, 1 tbsp olive-oil vinaigrette, 1/2 cup cooked quinoa

P 34 g · C 28.5 g · F 16 g

Dinner

480 kcal

Chicken fajita bowl with less rice480 kcal

4 1/2 oz chicken breast, 1 cup sauteed peppers and onion, 1/2 cup black beans, 1/4 avocado, 2 tbsp salsa, 1/3 cup cooked brown rice, 1 tsp olive oil

P 44 g · C 44 g · F 13.5 g

Snacks

220 kcal

Cottage cheese with berries115 kcal

1/2 cup 2% cottage cheese, 1/2 cup mixed berries

P 12.5 g · C 14.5 g · F 1.4 g

Kefir with berries105 kcal

1/2 cup plain kefir, 1/2 cup mixed berries

P 5.5 g · C 16 g · F 2.2 g

Prep tips for day 5

✓Scoop the cottage cheese into a container and keep the fruit separate until morning so it stays fresh.
✓Cook extra chicken while this meal is on the stove or grill — cooked chicken keeps about four days refrigerated and turns the next lunch into a five-minute assembly job.
✓Wash and portion the fruit when you put the groceries away so snacks need zero assembly.

This plan is set at about 1,500 calories a day for five days. 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

Day11505 kcal Day21495 kcal Day31520 kcal Day41500 kcal Day51515 kcal

← Day 4 Plan overview

Keep exploring

Menopause Diet Plan→7-Day Menopause Diet Plan→High-Protein Menopause Diet Plan→Weight Loss Meal Plan for Women Over 50→Perimenopause Weight Loss Meal Plan→

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.