7-Day Menopause Diet Plan

Menopause marks the permanent end of menstrual cycles in people assigned female at birth.

This occurs because the ovaries stop making reproductive hormones. 
Most people entering menopause will feel symptoms like hot flashes and night sweats, but menopause can affect many different systems in the body.

Two common complications of menopause include heart disease and osteoporosis.

Nutrition can play an important role in managing menopause symptoms like hot flashes and reducing your risk for osteoporosis and heart disease.

Read on for a seven-day menopause diet plan and learn easy tips for meal planning.

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What to Eat for Menopause

Given the increased risk of heart disease and osteoporosis that accompany menopause, there is a growing interest in using diet to reduce the risk of these complications.

One diet that has gained significant attention for its benefits during menopause is the Mediterranean diet.

The Mediterranean diet is rich in plant-based foods and is characterized by daily consumption of:

• Vegetables.
• Fruits.
• Whole grains.
• Nuts.
• Seeds.
• Legumes.
• Olive oil. 

Dairy products, eggs, and fish are also consumed, as are small amounts of meat (usually poultry).

Below, you’ll find a seven-day menopause diet plan created using the principles of the Mediterranean diet.

Feel free to experiment with different herbs and spices when preparing your meals.

They add flavor and freshness to your meals and can increase your enjoyment of the Mediterranean diet.

A registered dietitian specializing in menopause can suggest serving sizes based on your long-term goals. 

Day 1

Breakfast

Plain Greek yogurt parfait with mixed berries, granola, and a sprinkle of ground flaxseeds.

Lunch

Quinoa salad with feta, cucumber, bell peppers, and cherry tomatoes, with grilled lemon chicken breast.

Dinner

Honey-baked salmon with steamed broccoli and wild rice pilaf.

Snacks

Sliced apples with almond butter.

Air-popped popcorn with paprika and chili powder.

Day 2

Breakfast

Rolled oats prepared with milk or soy milk topped with sliced banana, walnuts, and a drizzle of honey.

Lunch

Lentil soup served with whole-grain toast and a side salad of mixed greens, avocado, pumpkin seeds, and balsamic vinaigrette and olive oil dressing.

Dinner

Stir-fried tofu with broccoli, bell peppers, and snap peas served over brown rice.

Snacks

Carrot sticks with hummus.

A handful of homemade trail mix with nuts, seeds, and unsweetened dried fruit.

Day 3

Breakfast

Spinach and feta omelet served with whole-grain toast.

Lunch

Turkey, Swiss cheese, avocado, and mixed greens wrapped in a whole-grain tortilla. Serve with a side of mixed berries.

Dinner

Grilled shrimp skewers with roasted sweet potatoes and sautéed spinach served over brown rice.

Snacks

Plain Greek yogurt with a sprinkle of granola, mixed berries, and a drizzle of honey.

Roasted chickpeas seasoned with garlic powder and paprika.

Day 4

Breakfast

Smoothie made with plain Greek yogurt, frozen mixed berries, milk or soymilk, and spinach.

Lunch

Quinoa and chickpea-stuffed bell peppers with a side salad of mixed greens and cherry tomatoes with a balsamic and olive oil dressing.

Dinner

Lemon pepper-baked tilapia with roasted balsamic Brussels sprouts and a quinoa salad with bell peppers, cucumber, and cherry tomatoes.

Snacks

A handful of unsalted mixed nuts.

Cottage cheese with sliced pineapple.

Day 5

Breakfast

Whole-grain toast topped with mashed avocado and poached eggs.

Lunch

Spinach, bulgur, and strawberry salad with grilled chicken breast and balsamic and olive oil vinaigrette.

Dinner

Mixed vegetable stir-fry with tofu over brown rice noodles.

Snacks

Sliced cucumbers and bell peppers with tzatziki dip.

Banana with peanut butter.

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Day 6

Breakfast

Cottage cheese with sliced peaches, granola, and a sprinkle of sunflower seeds.

Lunch

Chickpea and quinoa salad with diced cucumbers, tomatoes, red onion, and a lemon-tahini dressing.

Dinner

Paprika-baked cod with roasted asparagus and wild rice.

Snacks

Steamed edamame.

Hard-boiled egg served on a slice of whole-grain toast.

Day 7

Breakfast

Chia seed pudding made with milk or soymilk, topped with granola and mixed berries.

Lunch

Egg roll in a bowl made with ground turkey, carrots, shredded cabbage, and sliced scallions served over brown rice.

Dinner

Lentil and vegetable stew served with a side of whole-grain bread.

Snacks

Whole-grain crackers with guacamole.

Plain Greek yogurt with berries.

Can Certain Foods Help With Menopause Symptoms?

Menopause comes with several unwanted symptoms, such as hot flashes and night sweats.

Plus, entering menopause can put you at an increased risk of developing osteoporosis and heart disease.

Fortunately, your diet can greatly impact these symptoms and complications.

Hot Flashes and Night Sweats

The meal plan above incorporates principles of the Mediterranean diet, which may help with certain menopause symptoms.

One study of over 6,000 people who had gone through menopause found that following the Mediterranean diet reduced the risk of experiencing vasomotor symptoms (like hot flashes and night sweats) by 20 percent.

The meals and snacks also incorporate soy-based foods, like soymilk, tofu, and edamame.

Several studies show that diets containing soy products reduce hot flashes and night sweats.

A recent study published in 2023 found that after 12 weeks of eating a vegan diet supplemented with cooked soybeans daily, 50 percent of people who completed the study reported no moderate-to-severe hot flashes. 

While a vegan diet is more restrictive than the Mediterranean diet, both promote the liberal consumption of plant-based foods.

The Mediterranean diet may be a less restrictive way to reap the benefits of plant-based eating while allowing room for the occasional animal-based food.

Osteoporosis

Managing and preventing osteoporosis and related bone fractures starts with nutrition and lifestyle changes.

Calcium is the main nutrient of concern for bone health.

For women over 50, getting at least 1,200 mg of calcium every day is recommended. 

Here are some sources of calcium to include in your menopause diet plan:

• Plain, low-fat yogurt: 415 milligrams per eight-ounce serving.
• Orange juice fortified with calcium: 349 milligrams per one cup serving.
• Part-skim mozzarella cheese: 333 milligrams per 1.5-ounce serving.
• Sardines, canned in oil, with bones: 325 milligrams per three-ounce serving.
• Non-fat milk: 299 milligrams per one cup serving.
• Soy milk fortified with calcium: 299 milligrams per one cup serving.
• Firm tofu made with calcium sulfate: 253 milligrams per half-cup serving.
• Cooked soybeans: 131 milligrams per half-cup serving.
• Boiled and drained spinach: 123 milligrams per half-cup serving.
• Chia seeds: 76 milligrams per one tablespoon serving.

Since dairy is included in the Mediterranean diet, you may be able to get enough calcium through your diet.

If your diet does not provide enough calcium, a supplement is recommended.

Speak with a dietitian to learn more about the different types of calcium supplements available and the dose that best suits your individual needs.

Heart Disease

It’s thought that the decrease in estrogen during menopause is the reason heart disease risk increases after menopause.

Therefore, women need to eat a diet that can reduce their risk of heart disease after menopause.

Many studies have supported the idea that following a Mediterranean-style diet reduces heart disease risk and death rates. 

The largest study of this kind was the PREDIMED study.

It looked at the effects of three diets:

• Mediterranean diet + supplemental extra-virgin olive oil.
• Mediterranean diet + supplemental nuts.
• Low-fat diet.

The study was stopped after 4.8 years of follow-up because clear benefits were observed in both the Mediterranean diet groups.

This was the first study with a clear causal relationship between the Mediterranean diet and heart disease outcomes.

Therefore, a Mediterranean-style diet, like the one above, can help reduce heart disease risk.

Tips for Menopause Meal Preparation

When you’re going through menopause, unpleasant symptoms like hot flashes can make it hard to do the things you normally do.

That’s where meal planning and preparation comes in.

Here are some tips to get you started.

Plan Ahead

Take some time each week to plan your meals and snacks.

When planning, consider your schedule, upcoming events, and dietary goals and preferences.

For example, if you plan to start following a Mediterranean diet to manage your symptoms, include those foods in your meal plan.

Focus on Nutrient-Dense Foods

Choose foods rich in nutrients like fruits, vegetables, whole grains, lean proteins (like fish, poultry, dairy, and legumes), and healthy fats (like olive oil, nuts, seeds, and avocado).

These foods, which are part of the Mediterranean diet, may help manage menopause symptoms.

Stock Up on Mediterranean Staples

To make sticking to a Mediterranean style of eating easier, stock up on these staples:

• Extra virgin olive oil.
• Whole grains, like whole wheat bread, brown rice, bulgur, quinoa, farro, and oats.
• Fruits and vegetables.
• Legumes, like beans, chickpeas, lentils, and peas.
• Nuts and seeds, like almonds, walnuts, sunflower seeds, and pumpkin seeds. Stick to unsalted for the biggest health benefits.
• Fish and seafood. Opt for fatty fish like salmon, mackerel, sardines, and trout, which are rich in omega-3 fatty acids.
• Lean poultry, like chicken and turkey breast without the skin.
• Herbs and spices, such as basil, oregano, thyme, rosemary, garlic, paprika, and cumin.
• Dairy, such as plain Greek yogurt, feta cheese, and other dairy products in moderation.

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Takeaway

Menopause is a normal part of aging, but that doesn’t always prepare you for the side effects that come along with it.

From hot flashes to night sweats, menopause symptoms can put a real damper on your day.
Fortunately, several nutritional strategies can help you manage these symptoms.

Good evidence supports the use of the Mediterranean diet to help manage menopause symptoms while also protecting against menopause-related conditions like heart disease and osteoporosis.

Consider working with a registered dietitian who can help you make meaningful changes that will benefit you for many years to come. 

Get Personalized Food Recommendations for Menopause

While meal plans can benefit some people, you might prefer recommendations tailored to your unique symptoms and health goals.

Working with a registered dietitian can be a great way to get personalized food recommendations for menopause.
A dietitian specializing in women’s health will work closely with you to understand what symptoms bother you and what treatments you’ve tried in the past to manage them.

Then, they will create a plan for you based on your goals and preferences.

They may also help create an individualized meal plan and teach you the basic principles of meal planning so you can create your own meal plans in the future.

You can find a dietitian who accepts insurance through Nourish.