7-day plan1665 kcal today

Day 1 of the High-Protein Menopause Diet Plan

Every meal for day 1, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 1 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

450 kcal

Chicken salad with quinoa and avocado450 kcal

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

555 kcal

Baked salmon plate with quinoa, asparagus, and a roll555 kcal

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

275 kcal

Cottage cheese with berries115 kcal

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 kcal

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

P 30 g · C 4 g · F 3 g

Prep tips for day 1

✓Portion the yogurt, fruit, and dry toppings into a container tonight so breakfast is grab-and-go.
✓Cook extra chicken while this meal is on the stove or grill — cooked chicken keeps about four days refrigerated and turns the next lunch into a five-minute assembly job.
✓Wash and portion the fruit when you put the groceries away so snacks need zero assembly.

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.

Every day in this plan

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

Plan overview Day 2 →

Keep exploring

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→

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.