7-day plan1565 kcal today

Day 5 of the Diet for Perimenopause

Every meal for day 5, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 5 prep tips

Breakfast

400 kcal

Big cottage cheese and pineapple bowl400 kcal

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

P 40.5 g · C 26.5 g · F 15 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

455 kcal

Tofu and vegetable coconut curry with brown rice455 kcal

7 oz firm tofu, 1 cup mixed vegetables, 1/3 cup light coconut milk, 1 tsp curry powder, 3/4 cup cooked brown rice, 1 tsp olive oil

P 20 g · C 52 g · F 19.5 g

Snacks

270 kcal

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Edamame95 kcal

1 cup edamame in pods

P 9 g · C 7 g · F 3.5 g

Prep tips for day 5

✓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.
✓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 4 Plan overview Day 6 →

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.