7-day plan1475 kcal today

Day 3 of the Low-Sugar 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

350 kcal

Savory oats with egg and banana350 kcal

1/2 cup cooked steel-cut oats, 1 egg, 1/2 cup mushrooms and spinach, 1 small banana

P 13.5 g · C 53.5 g · F 9.5 g

Lunch

410 kcal

Mediterranean chickpea salad410 kcal

1 cup chickpeas, cucumber, tomato, and red onion, 1 oz feta cheese, 2 tsp olive oil, 5 kalamata olives

P 15.5 g · C 39 g · F 20.5 g

Dinner

445 kcal

Chicken and vegetable stir-fry with less rice445 kcal

4 1/2 oz chicken breast, 1 1/2 cups stir-fry vegetables, 2 tsp olive oil, 1/2 cup cooked brown rice, 1 tbsp low-sodium soy-ginger sauce

P 43 g · C 37 g · F 14 g

Snacks

270 kcal

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Edamame95 kcal

1 cup edamame in pods

P 9 g · C 7 g · F 3.5 g

Prep tips for day 3

✓Mix tomorrow's oats tonight — they soften in the refrigerator overnight and need no morning cooking.
✓This salad holds well in the refrigerator — make both servings at once and tomorrow's lunch is done.
✓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 2 Plan overview Day 4 →

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.