7-day plan1505 kcal today

Day 6 of the Low-Sugar Menopause Diet Plan

Every meal for day 6, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 6 prep tips

Breakfast

295 kcal

Smoked salmon English muffin with berries295 kcal

1 whole-wheat English muffin, 2 oz smoked salmon, 1 tbsp light cream cheese, 1/2 cup mixed berries

P 19.5 g · C 38 g · F 8.7 g

Lunch

400 kcal

Turkey and hummus wrap400 kcal

1 whole-wheat tortilla, 3 oz sliced turkey breast, 2 tbsp hummus, lettuce and tomato, 1 cup carrot sticks, 1 small orange

P 25 g · C 52 g · F 10 g

Dinner

480 kcal

Garlic shrimp zoodle bowl with whole-grain bread480 kcal

5 oz shrimp, 2 cups zucchini noodles, 1/2 cup cannellini beans, 2 tsp olive oil, 1/2 cup cherry tomatoes, 1 tbsp parmesan, 1 slice whole-grain bread

P 42 g · C 40 g · F 14.7 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 6

✓Toast the English muffin and portion the berries the night before; this breakfast is pure assembly.
✓Assemble the wrap in the morning and pack the fruit separately so nothing gets soggy by 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

← Day 5 Plan overview Day 7 →

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.