7-day plan1540 kcal today

Day 2 of the Diet for Perimenopause

Every meal for day 2, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 2 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

405 kcal

Tuna and white bean salad405 kcal

5 oz tuna in water, 1/2 cup cannellini beans, 2 cups arugula, 1/2 cup cherry tomatoes, 2 tsp olive oil with lemon, 4 whole-grain crackers

P 37 g · C 35.5 g · F 12.5 g

Dinner

500 kcal

Baked cod plate with whole-grain crackers500 kcal

6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans, 1 tbsp tahini, 4 whole-grain crackers

P 40.5 g · C 48.5 g · F 16.3 g

Snacks

250 kcal

Edamame95 kcal

1 cup edamame in pods

P 9 g · C 7 g · F 3.5 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 2

✓Mix tomorrow's oats tonight — they soften in the refrigerator overnight and need no morning cooking.
✓Canned tuna needs no cooking — mix the salad in the morning and it holds until lunch.
✓Steam the whole bag of edamame at once, then portion it — it keeps several days and reheats in seconds.

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

← Day 1 Plan overview Day 3 →

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.