7-day plan1510 kcal today

Day 4 of the Diet for Perimenopause

Every meal for day 4, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 4 prep tips

Breakfast

385 kcal

Greek yogurt protein bowl385 kcal

1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds

P 51.5 g · C 27 g · F 8.5 g

Lunch

415 kcal

Shrimp and brown rice bowl415 kcal

4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil with soy-ginger, 1 tbsp chopped peanuts

P 32 g · C 49 g · F 11.5 g

Dinner

470 kcal

Lighter beef and broccoli with brown rice470 kcal

4 oz lean sirloin strips, 2 cups broccoli, 2 tsp olive oil, 1/2 cup cooked brown rice, 1 tbsp low-sodium soy-garlic sauce

P 34 g · C 38 g · F 19 g

Snacks

240 kcal

String cheese with whole-grain crackers155 kcal

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Cottage cheese with cucumber85 kcal

1/2 cup 2% cottage cheese, cucumber slices

P 13 g · C 6 g · F 1.7 g

Prep tips for day 4

✓Portion the yogurt, fruit, and dry toppings into a container tonight so breakfast is grab-and-go.
✓Shrimp thaws quickly and cooks in minutes — move a bag to the refrigerator the night before and dinner comes together fast.
✓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

← Day 3 Plan overview Day 5 →

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.