7-day plan1450 kcal today

Day 1 of the Low-Sugar 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

290 kcal

Two-egg veggie scramble with avocado toast290 kcal

2 large eggs scrambled with 1 cup baby spinach, 1 slice whole-wheat toast, 1/4 avocado

P 19 g · C 20 g · F 14.5 g

Lunch

405 kcal

Tuna and white bean salad405 kcal

5 oz tuna in water, 1/2 cup cannellini beans, 2 cups arugula, 1/2 cup cherry tomatoes, 2 tsp olive oil with lemon, 4 whole-grain crackers

P 37 g · C 35.5 g · F 12.5 g

Dinner

425 kcal

Baked cod with sweet potato and green beans425 kcal

6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans with 1 tsp olive oil, 1 tbsp tahini

P 38.5 g · C 36.5 g · F 14.3 g

Snacks

330 kcal

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 g

String cheese with whole-grain crackers155 kcal

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Prep tips for day 1

✓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 1,500 calories a day with no added sugar. To eat less, drop the second snack and cut starch portions by one-third. To eat more, add 1/2 cup of a whole grain or one extra ounce of protein to lunch and dinner. Fruit portions can flex by one serving in either direction.

Every day in this plan

Day11450 kcal Day21485 kcal Day31475 kcal Day41455 kcal Day51450 kcal Day61505 kcal Day71455 kcal

Plan overview Day 2 →

Keep exploring

Menopause Diet Plan→7-Day Menopause Diet Plan→High-Protein Menopause Diet Plan→1,500-Calorie Meal Plan for Women Over 50→Diet for Perimenopause→

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.