7-day plan1550 kcal today

Day 3 of the Diet for Perimenopause

Every meal for day 3, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 3 prep tips

Breakfast

355 kcal

Peanut butter banana toast with yogurt355 kcal

1 slice whole-wheat toast, 1 tbsp natural peanut butter, 1 small banana, 1/2 cup plain nonfat Greek yogurt

P 20.5 g · C 46 g · F 10 g

Lunch

410 kcal

Mediterranean chickpea salad410 kcal

1 cup chickpeas, cucumber, tomato, and red onion, 1 oz feta cheese, 2 tsp olive oil, 5 kalamata olives

P 15.5 g · C 39 g · F 20.5 g

Dinner

445 kcal

Chicken and vegetable stir-fry with less rice445 kcal

4 1/2 oz chicken breast, 1 1/2 cups stir-fry vegetables, 2 tsp olive oil, 1/2 cup cooked brown rice, 1 tbsp low-sodium soy-ginger sauce

P 43 g · C 37 g · F 14 g

Snacks

340 kcal

Apple with peanut butter185 kcal

1 small apple, 1 tbsp natural peanut butter

P 4 g · C 24.5 g · F 8 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 3

✓Portion the yogurt, fruit, and dry toppings into a container tonight so breakfast is grab-and-go.
✓This salad holds well in the refrigerator — make both servings at once and tomorrow's lunch is done.
✓Wash and portion the fruit when you put the groceries away so snacks need zero assembly.

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 2 Plan overview Day 4 →

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.