7-day plan1665 kcal today

Day 4 of the High-Protein Menopause Diet Plan

Every meal for day 4, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 4 prep tips

Breakfast

425 kcal

Egg white and veggie scramble with avocado toast425 kcal

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

470 kcal

Tuna and white bean salad with orange470 kcal

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

500 kcal

Baked cod plate with whole-grain crackers500 kcal

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

270 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

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Prep tips for day 4

✓Whisk the eggs and chop the vegetables tonight — the cooking itself takes only a few minutes in the morning.
✓Canned tuna needs no cooking — mix the salad in the morning and it holds until lunch.
✓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 3 Plan overview Day 5 →

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.