7-day plan~1,700 kcal35 g protein per mealMuscle supportHigh protein

High-Protein Menopause Diet Plan

Women in menopause who want to protect muscle mass and stay full on a high-protein plan at about 1,700 calories a day.

Protein becomes more important in menopause because muscle mass naturally trends down with age. This plan puts at least 35 grams of protein into breakfast, lunch, and dinner, at around 1,700 calories a day.

Greek yogurt with whey, egg whites, chicken, salmon, cod, shrimp, and lean beef carry the load, with fiber-rich carbohydrates and vegetables alongside so meals stay balanced.

Two snacks a day add protein and fruit, and added sugar and alcohol stay low. Calcium- and vitamin D-rich foods appear daily for bone health.

Portion guide

This plan is set at about 1,700 calories a day with roughly 35 grams of protein or more at each main meal. To eat less, drop the second snack and cut starch portions by one-third, keeping the protein foods intact. To eat more, add 1/2 cup of a whole grain or one extra ounce of protein at lunch and dinner.

Take it day by day

Open any single day for its full menu with calories and macros, that day's prep tips, and links to the individual recipes.

Day11665 kcal Day21655 kcal Day31670 kcal Day41665 kcal Day51665 kcal Day61735 kcal Day71690 kcal

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Day	Breakfast	Lunch	Dinner	Snacks	Total
Day 1	Greek yogurt protein bowl385 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	Chicken salad with quinoa and avocado450 5 oz grilled chicken breast, 3 cups mixed greens, cucumber and tomato, 1/4 avocado, 1 tbsp olive-oil vinaigrette, 1/2 cup cooked quinoa P 40 g · C 28.5 g · F 17 g	Baked salmon plate with quinoa, asparagus, and a roll555 5 oz baked salmon, 1/2 cup cooked quinoa, 8 roasted asparagus spears, 1 small whole-wheat roll, side salad P 42.5 g · C 45 g · F 23.8 g	Cottage cheese with berries115 1/2 cup 2% cottage cheese, 1/2 cup mixed berries P 12.5 g · C 14.5 g · F 1.4 g Ready-to-drink protein shake160 1 ready-to-drink protein shake (11 oz) P 30 g · C 4 g · F 3 g	1665 kcal
Day 2	Smoked salmon and egg white muffin365 1 cup liquid egg whites, 2 oz smoked salmon, 1 whole-wheat English muffin, 1 tbsp light cream cheese P 45 g · C 28 g · F 8.5 g	Shrimp and brown rice bowl with string cheese495 4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil, 1 tbsp peanuts, 1 string cheese P 39 g · C 50 g · F 16.5 g	Hearty turkey and bean chili bowl540 2 cups turkey and bean chili, 1/4 cup shredded cheddar, 1 small corn tortilla, side salad with 1 tsp olive oil P 36 g · C 56 g · F 19.5 g	Edamame95 1 cup edamame in pods P 9 g · C 7 g · F 3.5 g Ready-to-drink protein shake160 1 ready-to-drink protein shake (11 oz) P 30 g · C 4 g · F 3 g	1655 kcal
Day 3	Big cottage cheese and pineapple bowl400 1 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	Shrimp and brown rice bowl with string cheese495 4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil, 1 tbsp peanuts, 1 string cheese P 39 g · C 50 g · F 16.5 g	Beef and broccoli with brown rice520 4 oz lean sirloin strips, 2 cups broccoli, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-garlic sauce P 36.5 g · C 49 g · F 19.3 g	Hard-boiled egg with carrot sticks95 1 hard-boiled egg, 1 cup carrot sticks P 6.5 g · C 7 g · F 4.8 g Ready-to-drink protein shake160 1 ready-to-drink protein shake (11 oz) P 30 g · C 4 g · F 3 g	1670 kcal
Day 4	Egg white and veggie scramble with avocado toast425 1 cup liquid egg whites, 2 large eggs, 1 cup spinach and mushrooms, 1 slice whole-wheat toast, 1/4 avocado P 45.5 g · C 23 g · F 16.5 g	Tuna and white bean salad with orange470 5 oz tuna in water, 1/2 cup cannellini beans, 2 cups arugula, 1/2 cup cherry tomatoes, 2 tsp olive oil, 4 whole-grain crackers, 1 small orange P 38 g · C 50 g · F 12.9 g	Baked cod plate with whole-grain crackers500 6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans, 1 tbsp tahini, 4 whole-grain crackers P 40.5 g · C 48.5 g · F 16.3 g	Hard-boiled egg with carrot sticks95 1 hard-boiled egg, 1 cup carrot sticks P 6.5 g · C 7 g · F 4.8 g Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g	1665 kcal
Day 5	Smoked salmon and egg white muffin365 1 cup liquid egg whites, 2 oz smoked salmon, 1 whole-wheat English muffin, 1 tbsp light cream cheese P 45 g · C 28 g · F 8.5 g	Chicken club lettuce wraps460 4 oz grilled chicken, 2 slices turkey bacon, 1/4 avocado, lettuce and tomato, 1 tbsp light mayonnaise, 1 cup grapes, 1 string cheese P 39 g · C 21 g · F 23 g	Chicken and vegetable stir-fry with brown rice505 4 1/2 oz chicken breast, 1 1/2 cups stir-fry vegetables, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-ginger sauce P 39.5 g · C 51.5 g · F 14 g	Ready-to-drink protein shake160 1 ready-to-drink protein shake (11 oz) P 30 g · C 4 g · F 3 g Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g	1665 kcal
Day 6	Egg white and veggie scramble with avocado toast425 1 cup liquid egg whites, 2 large eggs, 1 cup spinach and mushrooms, 1 slice whole-wheat toast, 1/4 avocado P 45.5 g · C 23 g · F 16.5 g	Shrimp and brown rice bowl with string cheese495 4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil, 1 tbsp peanuts, 1 string cheese P 39 g · C 50 g · F 16.5 g	Hearty turkey and bean chili bowl540 2 cups turkey and bean chili, 1/4 cup shredded cheddar, 1 small corn tortilla, side salad with 1 tsp olive oil P 36 g · C 56 g · F 19.5 g	Cottage cheese with berries115 1/2 cup 2% cottage cheese, 1/2 cup mixed berries P 12.5 g · C 14.5 g · F 1.4 g Ready-to-drink protein shake160 1 ready-to-drink protein shake (11 oz) P 30 g · C 4 g · F 3 g	1735 kcal
Day 7	Protein oats with banana445 1/2 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1 scoop vanilla whey protein, 1/2 banana P 36.5 g · C 52.5 g · F 9.7 g	Chicken quesadilla with black beans440 1 whole-wheat tortilla, 3 oz chicken, 1/4 cup shredded cheddar, 2 tbsp salsa, 1/2 cup black beans, 1 tbsp guacamole, side salad P 35 g · C 45 g · F 12 g	Baked cod plate with quinoa and a roll525 6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans, 1 tbsp tahini, 1 small whole-wheat roll P 42.5 g · C 54.5 g · F 15.8 g	Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g Plain Greek yogurt105 3/4 cup plain nonfat Greek yogurt P 17.5 g · C 7 g · F 1 g	1690 kcal

Day 11665 kcal

Breakfast

Greek yogurt protein bowl385

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

Chicken salad with quinoa and avocado450

5 oz grilled chicken breast, 3 cups mixed greens, cucumber and tomato, 1/4 avocado, 1 tbsp olive-oil vinaigrette, 1/2 cup cooked quinoa

P 40 g · C 28.5 g · F 17 g

Dinner

Baked salmon plate with quinoa, asparagus, and a roll555

5 oz baked salmon, 1/2 cup cooked quinoa, 8 roasted asparagus spears, 1 small whole-wheat roll, side salad

P 42.5 g · C 45 g · F 23.8 g

Snacks

Cottage cheese with berries115

1/2 cup 2% cottage cheese, 1/2 cup mixed berries

P 12.5 g · C 14.5 g · F 1.4 g

Ready-to-drink protein shake160

1 ready-to-drink protein shake (11 oz)

P 30 g · C 4 g · F 3 g

Day 21655 kcal

Breakfast

Smoked salmon and egg white muffin365

1 cup liquid egg whites, 2 oz smoked salmon, 1 whole-wheat English muffin, 1 tbsp light cream cheese

P 45 g · C 28 g · F 8.5 g

Lunch

Shrimp and brown rice bowl with string cheese495

4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil, 1 tbsp peanuts, 1 string cheese

P 39 g · C 50 g · F 16.5 g

Dinner

Hearty turkey and bean chili bowl540

2 cups turkey and bean chili, 1/4 cup shredded cheddar, 1 small corn tortilla, side salad with 1 tsp olive oil

P 36 g · C 56 g · F 19.5 g

Snacks

Edamame95

1 cup edamame in pods

P 9 g · C 7 g · F 3.5 g

Ready-to-drink protein shake160

1 ready-to-drink protein shake (11 oz)

P 30 g · C 4 g · F 3 g

Day 31670 kcal

Breakfast

Big cottage cheese and pineapple bowl400

1 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

Shrimp and brown rice bowl with string cheese495

4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil, 1 tbsp peanuts, 1 string cheese

P 39 g · C 50 g · F 16.5 g

Dinner

Beef and broccoli with brown rice520

4 oz lean sirloin strips, 2 cups broccoli, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-garlic sauce

P 36.5 g · C 49 g · F 19.3 g

Snacks

Hard-boiled egg with carrot sticks95

1 hard-boiled egg, 1 cup carrot sticks

P 6.5 g · C 7 g · F 4.8 g

Ready-to-drink protein shake160

1 ready-to-drink protein shake (11 oz)

P 30 g · C 4 g · F 3 g

Day 41665 kcal

Breakfast

Egg white and veggie scramble with avocado toast425

1 cup liquid egg whites, 2 large eggs, 1 cup spinach and mushrooms, 1 slice whole-wheat toast, 1/4 avocado

P 45.5 g · C 23 g · F 16.5 g

Lunch

Tuna and white bean salad with orange470

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

P 38 g · C 50 g · F 12.9 g

Dinner

Baked cod plate with whole-grain crackers500

6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans, 1 tbsp tahini, 4 whole-grain crackers

P 40.5 g · C 48.5 g · F 16.3 g

Snacks

Hard-boiled egg with carrot sticks95

1 hard-boiled egg, 1 cup carrot sticks

P 6.5 g · C 7 g · F 4.8 g

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Day 51665 kcal

Breakfast

Smoked salmon and egg white muffin365

1 cup liquid egg whites, 2 oz smoked salmon, 1 whole-wheat English muffin, 1 tbsp light cream cheese

P 45 g · C 28 g · F 8.5 g

Lunch

Chicken club lettuce wraps460

4 oz grilled chicken, 2 slices turkey bacon, 1/4 avocado, lettuce and tomato, 1 tbsp light mayonnaise, 1 cup grapes, 1 string cheese

P 39 g · C 21 g · F 23 g

Dinner

Chicken and vegetable stir-fry with brown rice505

4 1/2 oz chicken breast, 1 1/2 cups stir-fry vegetables, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-ginger sauce

P 39.5 g · C 51.5 g · F 14 g

Snacks

Ready-to-drink protein shake160

1 ready-to-drink protein shake (11 oz)

P 30 g · C 4 g · F 3 g

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Day 61735 kcal

Breakfast

Egg white and veggie scramble with avocado toast425

1 cup liquid egg whites, 2 large eggs, 1 cup spinach and mushrooms, 1 slice whole-wheat toast, 1/4 avocado

P 45.5 g · C 23 g · F 16.5 g

Lunch

Shrimp and brown rice bowl with string cheese495

4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil, 1 tbsp peanuts, 1 string cheese

P 39 g · C 50 g · F 16.5 g

Dinner

Hearty turkey and bean chili bowl540

2 cups turkey and bean chili, 1/4 cup shredded cheddar, 1 small corn tortilla, side salad with 1 tsp olive oil

P 36 g · C 56 g · F 19.5 g

Snacks

Cottage cheese with berries115

1/2 cup 2% cottage cheese, 1/2 cup mixed berries

P 12.5 g · C 14.5 g · F 1.4 g

Ready-to-drink protein shake160

1 ready-to-drink protein shake (11 oz)

P 30 g · C 4 g · F 3 g

Day 71690 kcal

Breakfast

Protein oats with banana445

1/2 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1 scoop vanilla whey protein, 1/2 banana

P 36.5 g · C 52.5 g · F 9.7 g

Lunch

Chicken quesadilla with black beans440

1 whole-wheat tortilla, 3 oz chicken, 1/4 cup shredded cheddar, 2 tbsp salsa, 1/2 cup black beans, 1 tbsp guacamole, side salad

P 35 g · C 45 g · F 12 g

Dinner

Baked cod plate with quinoa and a roll525

6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans, 1 tbsp tahini, 1 small whole-wheat roll

P 42.5 g · C 54.5 g · F 15.8 g

Snacks

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Plain Greek yogurt105

3/4 cup plain nonfat Greek yogurt

P 17.5 g · C 7 g · F 1 g

What to buy this week

•Plain nonfat Greek yogurt and 2% cottage cheese
•Vanilla whey protein powder and ready-to-drink protein shakes
•Liquid egg whites and whole eggs
•Chicken breast and chicken thighs
•Salmon fillets, cod, and shrimp
•Lean sirloin and lean ground turkey
•Smoked salmon and string cheese
•Rolled oats, quinoa, brown rice, and farro
•Black beans and cannellini beans
•Edamame, mixed berries, apples, and oranges
•Spinach, arugula, broccoli, peppers, sweet potato

Food swaps

Instead of	Try	Why
1 scoop vanilla whey protein	1 cup plain nonfat Greek yogurt	If you avoid whey, Greek yogurt still keeps protein high.
5 oz salmon	5 oz cod or 6 oz shrimp
4 oz lean sirloin	4 1/2 oz chicken breast or 4 oz firm tofu	Tofu is lower in protein - add 1/2 cup edamame.
1 ready-to-drink protein shake	1 cup 2% cottage cheese
1 cup liquid egg whites	3 whole eggs	Slightly more fat, similar protein.
1/2 cup cooked wild rice	1/2 cup cooked quinoa

Frequently asked questions

How much protein do I need in menopause?

A practical target is 25 to 35 grams of protein at each main meal, which is what this plan delivers. Spreading protein across the day is more useful than loading it all into dinner, and it supports muscle mass alongside strength training.

Is this much protein hard on the kidneys?

For healthy adults, protein at the levels in this plan is generally considered safe and is in line with common guidance for active adults. If you have kidney disease or another medical condition, talk with your doctor or dietitian before increasing protein.

What are easy high-protein breakfasts for menopause?

Greek yogurt with berries and whey, an egg white and veggie scramble with avocado toast, and smoked salmon on an English muffin are the three breakfasts this plan rotates. Each lands at 36 grams of protein or more.

Related plans & recipes

Menopause Diet Plan→7-Day Menopause Diet Plan→Low-Sugar Menopause Diet Plan→High-Protein Meal Plan for Women Over 50→Perimenopause Weight Loss Meal Plan→

Choose your stage

Menopause Diet Plan Weight Loss Meal Plan for Women Over 50 Perimenopause Weight Loss Meal Plan

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.