7-day plan1655 kcal today

Day 2 of the High-Protein Menopause Diet Plan

Every meal for day 2, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 2 prep tips

Breakfast

365 kcal

Smoked salmon and egg white muffin365 kcal

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

495 kcal

Shrimp and brown rice bowl with string cheese495 kcal

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

540 kcal

Hearty turkey and bean chili bowl540 kcal

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

255 kcal

Edamame95 kcal

1 cup edamame in pods

P 9 g · C 7 g · F 3.5 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 2

✓Toast the English muffin and portion the berries the night before; this breakfast is pure assembly.
✓Shrimp thaws quickly and cooks in minutes — move a bag to the refrigerator the night before and dinner comes together fast.
✓Steam the whole bag of edamame at once, then portion it — it keeps several days and reheats in seconds.

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

← Day 1 Plan overview Day 3 →

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.