7-day plan1515 kcal today

Day 7 of the Diet for Perimenopause

Every meal for day 7, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 7 prep tips

Breakfast

295 kcal

Smoked salmon English muffin with berries295 kcal

1 whole-wheat English muffin, 2 oz smoked salmon, 1 tbsp light cream cheese, 1/2 cup mixed berries

P 19.5 g · C 38 g · F 8.7 g

Lunch

435 kcal

Salmon and wild rice plate435 kcal

4 oz baked salmon, 1 cup roasted Brussels sprouts, 1/2 cup cooked wild rice, 1 tsp olive oil, 1 tbsp slivered almonds

P 33 g · C 30 g · F 20.5 g

Dinner

455 kcal

Turkey and bean chili bowl455 kcal

1 1/2 cups turkey and bean chili, 1/4 cup shredded cheddar, 1 small corn tortilla, side salad with 1 tsp olive oil

P 29 g · C 46 g · F 17.5 g

Snacks

330 kcal

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 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 7

✓Toast the English muffin and portion the berries the night before; this breakfast is pure assembly.
✓If salmon appears more than once this week, bake every fillet on one sheet pan — cooked salmon is best within about three days, so schedule those meals early.
✓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 6 Plan overview

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.