7-day plan1520 kcal today

Day 3 of the 7-Day Menopause Diet Plan

Every meal for day 3, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 3 prep tips

Breakfast

370 kcal

Greek yogurt parfait with granola370 kcal

1 cup plain nonfat Greek yogurt, 3/4 cup mixed berries, 2 tbsp sliced almonds, 1/4 cup low-sugar granola

P 30 g · C 42 g · F 10 g

Lunch

410 kcal

Mediterranean chickpea salad410 kcal

1 cup chickpeas, cucumber, tomato, and red onion, 1 oz feta cheese, 2 tsp olive oil, 5 kalamata olives

P 15.5 g · C 39 g · F 20.5 g

Dinner

470 kcal

Lighter beef and broccoli with brown rice470 kcal

4 oz lean sirloin strips, 2 cups broccoli, 2 tsp olive oil, 1/2 cup cooked brown rice, 1 tbsp low-sodium soy-garlic sauce

P 34 g · C 38 g · F 19 g

Snacks

270 kcal

Apple with peanut butter185 kcal

1 small apple, 1 tbsp natural peanut butter

P 4 g · C 24.5 g · F 8 g

Cottage cheese with cucumber85 kcal

1/2 cup 2% cottage cheese, cucumber slices

P 13 g · C 6 g · F 1.7 g

Prep tips for day 3

✓Portion the yogurt, fruit, and dry toppings into a container tonight so breakfast is grab-and-go.
✓This salad holds well in the refrigerator — make both servings at once and tomorrow's lunch is done.
✓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. 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 2 Plan overview Day 4 →

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.