7-day plan1455 kcal today

Day 7 of the Low-Sugar Menopause Diet Plan

Every meal for day 7, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 7 prep tips

Breakfast

315 kcal

Cottage cheese and pineapple bowl315 kcal

1 cup 2% cottage cheese, 1/2 cup pineapple chunks, 2 tbsp chopped walnuts

P 28 g · C 22.5 g · F 13 g

Lunch

440 kcal

Lentil vegetable soup with whole-grain roll440 kcal

1 1/2 cups lentil-vegetable soup, 1 small whole-wheat roll, side salad with 1 tsp olive oil, 1 medium apple

P 19 g · C 77 g · F 6 g

Dinner

470 kcal

Greek lemon chicken plate with pita470 kcal

4 1/2 oz grilled chicken breast, 3/4 cup roasted potato wedges, 1 cup roasted green beans, 2 tbsp tzatziki, side salad, 1/2 whole-wheat pita

P 37 g · C 51 g · F 12.5 g

Snacks

230 kcal

Greek yogurt with berries135 kcal

3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries

P 18 g · C 17 g · F 1 g

Edamame95 kcal

1 cup edamame in pods

P 9 g · C 7 g · F 3.5 g

Prep tips for day 7

✓Scoop the cottage cheese into a container and keep the fruit separate until morning so it stays fresh.
✓Lentil soup keeps about five days in the refrigerator, so cook the whole pot and portion it into grab-and-go containers.
✓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 6 Plan overview

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.