7-day plan1540 kcal today

Day 7 of the 7-Day Menopause Diet Plan

Every meal for day 7, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 7 prep tips

Breakfast

295 kcal

Smoked salmon English muffin with berries295 kcal

1 whole-wheat English muffin, 2 oz smoked salmon, 1 tbsp light cream cheese, 1/2 cup mixed berries

P 19.5 g · C 38 g · F 8.7 g

Lunch

435 kcal

Salmon and wild rice plate435 kcal

4 oz baked salmon, 1 cup roasted Brussels sprouts, 1/2 cup cooked wild rice, 1 tsp olive oil, 1 tbsp slivered almonds

P 33 g · C 30 g · F 20.5 g

Dinner

470 kcal

Greek lemon chicken plate with pita470 kcal

4 1/2 oz grilled chicken breast, 3/4 cup roasted potato wedges, 1 cup roasted green beans, 2 tbsp tzatziki, side salad, 1/2 whole-wheat pita

P 37 g · C 51 g · F 12.5 g

Snacks

340 kcal

Apple with peanut butter185 kcal

1 small apple, 1 tbsp natural peanut butter

P 4 g · C 24.5 g · F 8 g

String cheese with whole-grain crackers155 kcal

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Prep tips for day 7

✓Toast the English muffin and portion the berries the night before; this breakfast is pure assembly.
✓If salmon appears more than once this week, bake every fillet on one sheet pan — cooked salmon is best within about three days, so schedule those meals early.
✓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 6 Plan overview

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.