7-day plan1670 kcal today

Day 3 of the High-Protein Menopause Diet Plan

Every meal for day 3, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 3 prep tips

Breakfast

400 kcal

Big cottage cheese and pineapple bowl400 kcal

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

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

520 kcal

Beef and broccoli with brown rice520 kcal

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

255 kcal

Hard-boiled egg with carrot sticks95 kcal

1 hard-boiled egg, 1 cup carrot sticks

P 6.5 g · C 7 g · F 4.8 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 3

✓Scoop the cottage cheese into a container and keep the fruit separate until morning so it stays fresh.
✓Shrimp thaws quickly and cooks in minutes — move a bag to the refrigerator the night before and dinner comes together fast.
✓Portion both snacks into grab-and-go containers after shopping — nuts, cheese, and cut vegetables hold for days.

This plan is set at about 1,700 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 2 Plan overview Day 4 →

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.