7-day plan1450 kcal today

Day 5 of the Low-Sugar Menopause Diet Plan

Every meal for day 5, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 5 prep tips

Breakfast

290 kcal

Almond butter apple rice cakes290 kcal

2 brown rice cakes, 1 1/2 tbsp almond butter, 1 small apple

P 6.5 g · C 41.5 g · F 11 g

Lunch

435 kcal

Salmon and wild rice plate435 kcal

4 oz baked salmon, 1 cup roasted Brussels sprouts, 1/2 cup cooked wild rice, 1 tsp olive oil, 1 tbsp slivered almonds

P 33 g · C 30 g · F 20.5 g

Dinner

455 kcal

Tofu and vegetable coconut curry with brown rice455 kcal

7 oz firm tofu, 1 cup mixed vegetables, 1/3 cup light coconut milk, 1 tsp curry powder, 3/4 cup cooked brown rice, 1 tsp olive oil

P 20 g · C 52 g · F 19.5 g

Snacks

270 kcal

Apple with peanut butter185 kcal

1 small apple, 1 tbsp natural peanut butter

P 4 g · C 24.5 g · F 8 g

Cottage cheese with cucumber85 kcal

1/2 cup 2% cottage cheese, cucumber slices

P 13 g · C 6 g · F 1.7 g

Prep tips for day 5

✓No cooking needed — portion tonight whatever can be portioned, and slice the fruit in the morning so it stays fresh.
✓If salmon appears more than once this week, bake every fillet on one sheet pan — cooked salmon is best within about three days, so schedule those meals early.
✓Wash and portion the fruit when you put the groceries away so snacks need zero assembly.

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 4 Plan overview Day 6 →

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.