7-day plan1505 kcal today

Day 6 of the 7-Day Menopause Diet Plan

Every meal for day 6, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 6 prep tips

Breakfast

385 kcal

Greek yogurt protein bowl385 kcal

1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds

P 51.5 g · C 27 g · F 8.5 g

Lunch

440 kcal

Lentil vegetable soup with whole-grain roll440 kcal

1 1/2 cups lentil-vegetable soup, 1 small whole-wheat roll, side salad with 1 tsp olive oil, 1 medium apple

P 19 g · C 77 g · F 6 g

Dinner

455 kcal

Tofu and vegetable coconut curry with brown rice455 kcal

7 oz firm tofu, 1 cup mixed vegetables, 1/3 cup light coconut milk, 1 tsp curry powder, 3/4 cup cooked brown rice, 1 tsp olive oil

P 20 g · C 52 g · F 19.5 g

Snacks

225 kcal

Air-popped popcorn90 kcal

3 cups air-popped popcorn

P 3 g · C 19 g · F 0.4 g

Greek yogurt with berries135 kcal

3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries

P 18 g · C 17 g · F 1 g

Prep tips for day 6

✓Portion the yogurt, fruit, and dry toppings into a container tonight so breakfast is grab-and-go.
✓Lentil soup keeps about five days in the refrigerator, so cook the whole pot and portion it into grab-and-go containers.
✓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 5 Plan overview Day 7 →

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.