7-day plan1690 kcal today

Day 7 of the High-Protein Menopause Diet Plan

Every meal for day 7, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 7 prep tips

Breakfast

445 kcal

Protein oats with banana445 kcal

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

440 kcal

Chicken quesadilla with black beans440 kcal

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

525 kcal

Baked cod plate with quinoa and a roll525 kcal

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

280 kcal

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Plain Greek yogurt105 kcal

3/4 cup plain nonfat Greek yogurt

P 17.5 g · C 7 g · F 1 g

Prep tips for day 7

✓Mix tomorrow's oats tonight — they soften in the refrigerator overnight and need no morning cooking.
✓Shred the cheese and rinse the beans ahead; the quesadilla itself cooks in a dry skillet in a few minutes.
✓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 6 Plan overview

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.