7-day plan1485 kcal today

Day 2 of the Low-Sugar 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

310 kcal

Overnight oats with chia and blueberries310 kcal

1/2 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1/2 cup blueberries

P 11.5 g · C 48 g · F 8 g

Lunch

415 kcal

Grilled chicken salad with quinoa415 kcal

4 oz grilled chicken breast, 3 cups mixed greens, cucumber and tomato, 1/4 avocado, 1 tbsp olive-oil vinaigrette, 1/2 cup cooked quinoa

P 34 g · C 28.5 g · F 16 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

240 kcal

Cottage cheese with cucumber85 kcal

1/2 cup 2% cottage cheese, cucumber slices

P 13 g · C 6 g · F 1.7 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 2

✓Mix tomorrow's oats tonight — they soften in the refrigerator overnight and need no morning cooking.
✓Cook extra chicken while this meal is on the stove or grill — cooked chicken keeps about four days refrigerated and turns the next lunch into a five-minute assembly job.
✓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

← Day 1 Plan overview Day 3 →

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.