7-day plan1495 kcal today

Day 2 of the 7-Day Menopause Diet Plan

Every meal for day 2, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 2 prep tips

Breakfast

385 kcal

Hearty overnight oats with chia and blueberries385 kcal

3/4 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1/2 cup blueberries

P 14 g · C 61 g · F 9.5 g

Lunch

405 kcal

Tuna and white bean salad405 kcal

5 oz tuna in water, 1/2 cup cannellini beans, 2 cups arugula, 1/2 cup cherry tomatoes, 2 tsp olive oil with lemon, 4 whole-grain crackers

P 37 g · C 35.5 g · F 12.5 g

Dinner

425 kcal

Baked cod with sweet potato and green beans425 kcal

6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans with 1 tsp olive oil, 1 tbsp tahini

P 38.5 g · C 36.5 g · F 14.3 g

Snacks

280 kcal

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 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 2

✓Mix tomorrow's oats tonight — they soften in the refrigerator overnight and need no morning cooking.
✓Canned tuna needs no cooking — mix the salad in the morning and it holds until lunch.
✓Portion both snacks into grab-and-go containers after shopping — nuts, cheese, and cut vegetables hold for days.

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

Day11495 kcal Day21495 kcal Day31520 kcal Day41500 kcal Day51505 kcal Day61505 kcal Day71540 kcal

← Day 1 Plan overview Day 3 →

Keep exploring

Menopause Diet Plan→The Menopause Diet 5-Day Plan to Lose Weight→High-Protein Menopause Diet Plan→Low-Sugar Menopause Diet Plan→Weight Loss Meal Plan for Women Over 50→

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.