7-day plan1575 kcal today

Day 1 of the Diet for Perimenopause

Every meal for day 1, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 1 prep tips

Breakfast

370 kcal

Greek yogurt parfait with granola370 kcal

1 cup plain nonfat Greek yogurt, 3/4 cup mixed berries, 2 tbsp sliced almonds, 1/4 cup low-sugar granola

P 30 g · C 42 g · F 10 g

Lunch

415 kcal

Grilled chicken salad with quinoa415 kcal

4 oz grilled chicken breast, 3 cups mixed greens, cucumber and tomato, 1/4 avocado, 1 tbsp olive-oil vinaigrette, 1/2 cup cooked quinoa

P 34 g · C 28.5 g · F 16 g

Dinner

480 kcal

Chicken fajita bowl with less rice480 kcal

4 1/2 oz chicken breast, 1 cup sauteed peppers and onion, 1/2 cup black beans, 1/4 avocado, 2 tbsp salsa, 1/3 cup cooked brown rice, 1 tsp olive oil

P 44 g · C 44 g · F 13.5 g

Snacks

310 kcal

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 g

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

Prep tips for day 1

✓Portion the yogurt, fruit, and dry toppings into a container tonight so breakfast is grab-and-go.
✓Cook extra chicken while this meal is on the stove or grill — cooked chicken keeps about four days refrigerated and turns the next lunch into a five-minute assembly job.
✓Portion both snacks into grab-and-go containers after shopping — nuts, cheese, and cut vegetables hold for days.

This plan is set at about 1,550 calories a day. To eat less, drop the second snack and cut starch portions (oats, rice, quinoa, potato) by one-third. To eat more, add 1/2 cup of a whole grain or one extra ounce of protein to lunch and dinner. Protein and non-starchy vegetables stay the same at every level.

Every day in this plan

Day11575 kcal Day21540 kcal Day31550 kcal Day41510 kcal Day51565 kcal Day61570 kcal Day71515 kcal

Plan overview Day 2 →

Keep exploring

Perimenopause Weight Loss Meal Plan→Menopause Diet Plan→Weight Loss Meal Plan for Women Over 50→Low-Sugar Menopause Diet Plan→1,500-Calorie Meal Plan for Women Over 50→

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.