7-day plan1455 kcal today

Day 4 of the Low-Sugar 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

385 kcal

Hearty overnight oats with chia and blueberries385 kcal

3/4 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1/2 cup blueberries

P 14 g · C 61 g · F 9.5 g

Lunch

415 kcal

Shrimp and brown rice bowl415 kcal

4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil with soy-ginger, 1 tbsp chopped peanuts

P 32 g · C 49 g · F 11.5 g

Dinner

455 kcal

Baked salmon with quinoa and asparagus455 kcal

5 oz baked salmon, 1/2 cup cooked quinoa, 8 roasted asparagus spears with 1 tsp olive oil, side salad with 1 tsp olive oil

P 38.5 g · C 27 g · F 22.3 g

Snacks

200 kcal

Kefir with berries105 kcal

1/2 cup plain kefir, 1/2 cup mixed berries

P 5.5 g · C 16 g · F 2.2 g

Hummus with vegetables95 kcal

2 tbsp hummus, cucumber and carrot sticks

P 2.5 g · C 10 g · F 5 g

Prep tips for day 4

✓Mix tomorrow's oats tonight — they soften in the refrigerator overnight and need no morning cooking.
✓Shrimp thaws quickly and cooks in minutes — move a bag to the refrigerator the night before and dinner comes together fast.
✓Keep single-serve yogurt and kefir at eye level in the refrigerator — the easiest snack is the one you see first.

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 3 Plan overview Day 5 →

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.