Day 5 of the 7-Day Menopause Diet Plan
Every meal for day 5, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.
Breakfast
400 kcal1 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 kcal4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil with soy-ginger, 1 tbsp chopped peanuts
P 32 g · C 49 g · F 11.5 g
Dinner
480 kcal4 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
210 kcal1/2 cup 2% cottage cheese, 1/2 cup mixed berries
P 12.5 g · C 14.5 g · F 1.4 g
1 hard-boiled egg, 1 cup carrot sticks
P 6.5 g · C 7 g · F 4.8 g
Prep tips for day 5
- ✓Scoop the cottage cheese into a container and keep the fruit separate until morning so it stays fresh.
- ✓Shrimp thaws quickly and cooks in minutes — move a bag to the refrigerator the night before and dinner comes together fast.
- ✓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.
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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.