7-Day Menopause Diet Plan

Day 1

Breakfast: Greek Yogurt Parfait With Mixed Berries

Protein-rich and gut-friendly, this parfait provides a great calcium boost while keeping you full longer. Berries add antioxidants, and flaxseeds support hormone balance with omega-3s and lignans, making it the perfect meal on a diet plan for women over 60. Simply layer plain Greek yogurt with fresh berries, a small amount of granola, and a spoonful of ground flax.

Snack: Sliced Apples With Almond Butter

A sweet and crunchy combo that stabilizes blood sugar. Apples deliver fiber, and almond butter offers heart-healthy fats and protein. Slice an apple and pair it with 1–2 tablespoons of almond butter for a perfectly balanced snack.

Lunch: Quinoa Salad With Feta, Cucumber, Bell Peppers, Cherry Tomatoes, And Grilled Lemon Chicken

This salad is loaded with fiber, vitamins C and A, and lean protein. Quinoa is high in magnesium, and the chicken gives your muscles what they need to stay strong. Mix cooked quinoa with chopped veggies, top with grilled chicken and feta, and finish with olive oil and lemon juice.

Dinner: Honey-Baked Salmon With Steamed Broccoli And Wild Rice Pilaf

Salmon is a powerhouse for omega-3s, which support brain and heart health. Broccoli adds fiber and calcium, and wild rice gives you complex carbs. Bake salmon with a honey-lemon glaze and serve with lightly steamed broccoli and a scoop of wild rice.

Day 2

Breakfast: Rolled Oats With Milk or Soy Milk, Banana, Walnuts, And Honey

Oats are rich in soluble fiber and help manage cholesterol and blood sugar. Walnuts add omega-3s, while bananas provide potassium. Cook rolled oats in your milk of choice and top with sliced banana, a handful of walnuts, and a drizzle of honey.

Snack: Air-Popped Popcorn With Paprika And Chili Powder

Whole grain and low-calorie, popcorn is perfect for crunchy cravings. Season with paprika and chili powder for a metabolism-friendly twist. Skip the butter and pop it fresh at home.

Lunch: Lentil Soup, Whole-Grain Toast, And Salad With Avocado, Pumpkin Seeds, and Balsamic

Lentils pack protein and iron, which many women need more of during menopause. Pair with whole-grain toast and a leafy green salad rich in healthy fats and zinc. Top the salad with sliced avocado, pumpkin seeds, and balsamic vinaigrette.

Dinner: Grilled Tofu Stir-Fry With Colorful Vegetables And Brown Rice

Tofu offers plant-based estrogen-like compounds, which can help ease hot flashes. Stir-fry with broccoli, bell peppers, and carrots in sesame oil, and serve with brown rice for lasting energy.

Day 3

Breakfast: Smoothie With Spinach, Banana, Flaxseeds, And Almond Milk

This smoothie delivers fiber, plant-based calcium, and phytoestrogens. Spinach and flax are particularly beneficial during menopause. Blend everything until creamy, and sip slowly for better digestion.

Snack: Greek Yogurt With Raspberries

Rich in calcium and probiotics, Greek yogurt helps with bone health and digestion. Raspberries add fiber and antioxidants. Use plain yogurt and add fresh or frozen berries.

Lunch: Turkey And Avocado Wrap On A Whole Grain Tortilla With Mixed Greens

Lean turkey is high in protein, and avocado adds creamy texture and healthy fat. Wrap them in a whole grain tortilla with lettuce, tomato, and a light spread of mustard or hummus.

Dinner: Baked Cod With Roasted Brussels Sprouts And Sweet Potatoes

Cod is low-fat and high in protein and selenium. Brussels sprouts offer detox-supporting compounds, and sweet potatoes are a great source of fiber and vitamin A. Roast everything together for an easy tray bake.

Day 4

Breakfast: Scrambled Eggs With Spinach And Mushrooms, And Whole Wheat Toast

Eggs are a great source of choline, which supports brain function. Add spinach and mushrooms for fiber and antioxidants. Serve with a slice of whole wheat toast to round it out.

Snack: Carrot Sticks With Hummus

Crunchy and satisfying, this combo delivers beta-carotene and plant-based protein. Hummus adds flavor and fiber. Slice fresh carrots and dip generously.

Lunch: Lentil Soup With Mixed Greens Salad

A repeat with purpose—lentils are just that good. Add variety to the salad with cucumbers, cherry tomatoes, and a sprinkle of seeds. Drizzle with olive oil and lemon juice.

Dinner: Grilled Lean Steak With Roasted Brussels Sprouts And Sweet Potatoes

Iron-rich steak supports energy, especially important for those prone to fatigue. Pair with fiber-rich sides that also satisfy. Grill the steak to medium and roast the vegetables until tender.

Day 5

Breakfast: Quinoa Breakfast Bowl With Almond Milk, Banana, And Almonds

A refreshing switch from oats. Quinoa is high in protein and iron, while banana and almonds add sweetness and crunch. Heat quinoa in almond milk and top with banana slices and slivered almonds.

Snack: Apple Slices With Almond Butter

An easy and reliable snack for energy and satisfaction. The fiber-fat combo helps keep cravings at bay. Use fresh apples and stir your almond butter before spreading.

Lunch: Whole Grain Pita Stuffed With Hummus, Cucumber, And Tomato

This meal is quick, balanced, and refreshing. Hummus gives protein and fiber, while cucumbers and tomatoes hydrate and cool. Cut a pita in half and fill generously.

Dinner: Grilled Chicken Breast With Steamed Green Beans And Brown Rice

Chicken is lean and versatile. Green beans offer folate and fiber. Brown rice rounds out the plate with complex carbs. Grill chicken with herbs and steam green beans just until crisp-tender.

Day 6

Breakfast: Greek Yogurt With Sliced Strawberries And Chia Seeds

This trio delivers calcium, vitamin C, and omega-3s. Chia seeds also support digestion. Layer them all in a bowl or jar for a fuss-free start to your day.

Snack: A Handful Of Almonds

Nutrient-dense and easy to carry. Almonds support heart health and provide vitamin E. A small handful is enough to curb hunger and fuel your brain.

Lunch: Spinach Salad With Grilled Shrimp, Cherry Tomatoes, And Avocado

Shrimp adds lean protein and iodine. Spinach supports bone health, and avocado keeps you full. Toss with olive oil and lemon for a bright, satisfying salad.

Dinner: Baked Salmon With Quinoa And Steamed Asparagus

A repeat for good reason—salmon supports mood and hormones. Pair with quinoa for a complete protein and asparagus for fiber and folate. Bake salmon and steam asparagus until tender.

Day 7

Breakfast: Smoothie With Kale, Pineapple, And Almond Milk

A bright way to start your day. Kale is calcium-rich and supports liver detox, while pineapple adds vitamin C and sweetness. Blend with almond milk and ice for a smooth finish.

Snack: Cucumber Slices With Hummus

Refreshing and crunchy. Cucumber keeps you hydrated, and hummus offers protein and fiber. A great mid-morning or afternoon option.

Lunch: Turkey And Avocado Wrap On A Whole Grain Tortilla With Mixed Greens

Simple, satisfying, and portable. It’s a great way to reuse leftovers and sneak in greens. Use lean turkey slices, fresh avocado, and your favorite greens.

Dinner: Grilled Tofu Stir-Fry With Colorful Vegetables And Brown Rice

Tofu rounds out the week with its phytoestrogens and protein. Bright veggies like bell peppers and snap peas keep the plate colorful and nutrient-dense. Stir-fry in sesame or olive oil and serve over brown rice.

Looking for something a little different? Be sure to check out our free diet plan for over 60 female.

What You Should Have On A Menopause Diet

From our research and experience, incorporating the following foods can be beneficial during menopause:

• Lean Proteins: Chicken, fish, tofu, and legumes help maintain muscle mass.

• Whole Grains: Brown rice, quinoa, and whole wheat bread provide essential fiber.

• Healthy Fats: Avocados, nuts, seeds, and olive oil support hormone production.

• Fruits And Vegetables: A variety of colorful produce supplies necessary vitamins and antioxidants.

• Dairy Or Alternatives: Sources of calcium and vitamin D are crucial for bone health.
  
  

What You Should Avoid On A Menopause Diet

Certain foods can exacerbate menopausal symptoms or contribute to weight gain:

• Processed Foods: Often high in unhealthy fats, sugars, and sodium.

• Sugary Beverages: Can lead to blood sugar spikes and crashes.

• Excessive Caffeine And Alcohol: May trigger hot flashes and disrupt sleep.

• High-Sodium Foods: Can increase blood pressure and cause water retention.
  
  

Menopause Meal Prep Tips

Plan Your Meals For The Week Ahead

Weekly meal planning is a small habit that makes a big difference. It helps you stay organized, reduces stress, and prevents last-minute takeout decisions. A clear plan also makes grocery shopping more efficient—no more wandering the aisles wondering what’s for dinner.

You don’t need to plan every bite. Just having a rough idea of meals and snacks keeps you on track and nourished.

And if the thought of planning a whole week feels overwhelming, we can help. Connect with a Registered Women's Health Dietitian through Berry Street to receive a personalized 7-day meal plan that supports your unique menopause journey.

Batch Cook Staples Like Grains And Proteins

One of our favorite time-savers is batch cooking. Think brown rice, quinoa, grilled chicken, or roasted tofu—cooked once, used all week.

Having these staples prepped in your fridge means you can throw together a satisfying bowl or salad in minutes. It’s also a great way to reduce food waste and save money. Win-win.

Keep Healthy Snacks On-Hand

Midday cravings? They’re normal. But if the only thing in reach is a bag of chips, it’s easy to veer off course.

Stock your kitchen with snacks that work for you: raw nuts, sliced veggies, hummus, Greek yogurt, or hard-boiled eggs. Prepping them in advance makes it even easier to make the right choice when hunger hits.

Stay Hydrated

Hydration matters more than many realize. As estrogen levels shift, some women experience changes in thirst or fluid retention.

Keeping a water bottle nearby is a simple trick that can prevent energy dips and reduce mindless snacking. Sometimes, what feels like hunger is just mild dehydration. Start your day with a glass of water and aim to sip throughout.

Prep Ingredients, Not Just Meals

Sometimes full meal prep isn’t realistic—and that’s okay. Chopping veggies, washing greens, or marinating protein ahead of time can still be a massive help.

When ingredients are ready to go, cooking feels less like a chore and more like a quick step toward dinner. This kind of prep still saves time and keeps healthy choices front and center.

Use Portion-Sized Containers

Investing in a few good-quality, portion-sized containers can make a big difference. They help keep servings consistent, support weight management, and make grab-and-go meals easier.

No more second-guessing how much you’re eating or having to repack leftovers every time. It also helps with accountability—what you prep is what you eat.

Make Use Of The Freezer

Your freezer is your friend, especially on busy days or low-energy weeks. Cook extra portions of soups, stews, or casseroles and freeze them for later.

Label them with the date and contents so you’re never left guessing. It’s like having your own stash of healthy ready meals, just waiting to be reheated.

Conclusion

A well-balanced menopause diet plan can be one of your most powerful tools for managing symptoms like fatigue, weight gain, and mood changes.

Over these seven days, we’ve shown how meals built around lean proteins, fiber-rich vegetables, healthy fats, and whole grains can support hormonal balance and boost daily energy.

We’ve also covered what to include, what to avoid, and how to prep in a way that feels sustainable, not stressful. From our experience, the key is finding a routine that works for your body and your lifestyle. If you’re ready for a plan that’s built just for you, connect with a Registered Dietitian through Berry Street today.