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This 7-day sample meal plan is designed to support both your health and your lifestyle during perimenopause and menopause, offering balanced, whole-food meals that nourish your body while remaining practical and enjoyable. The plan is structured to be easy to follow without relying on leftovers, though meals can always be repurposed throughout the week to save time and simplify preparation.
Inside you’ll find:
21 balanced recipes for breakfast, lunch, and dinner created to support the unique nutritional needs of women during midlife.
A comprehensive shopping list, organized to make grocery trips efficient and stress-free.
Full nutritional information for each recipe, including fibre, fat, carbohydrates protein, and key micronutrients.
Helpful notes and substitution tips with every recipe, allowing flexibility for taste preferences, dietary needs, or pantry availability.
A strong focus on bone-supporting nutrients, including calcium and magnesium, to help protect against age-related bone loss associated with declining estrogen levels.
Regular inclusion of phytoestrogen-rich foods such as tempeh, broccoli, carrots, and sesame seeds, which may help support hormonal balance and ease common symptoms like hot flashes.
An emphasis on low-glycemic, no-added-sugar meals to promote steady blood sugar levels, support metabolic health, and assist with healthy weight management during hormonal transitions.
A protein-forward approach, providing approximately 20% of daily calories from high-quality protein, to help preserve muscle mass, support strength, and enhance satiety.
Thoughtful inclusion of healthy fats, including omega-3 and omega-6 fatty acids from foods such as avocado, extra-virgin olive oil, trout, chia seeds, and other whole-food sources, to support cardiovascular health and overall well-being.
This meal plan is designed to be flexible, supportive, and sustainable, helping women navigate menopause with greater stability, strength, and confidence while enjoying nourishing, flavourful meals.
This 7-day sample meal plan is designed to support both your health and your lifestyle during perimenopause and menopause, offering balanced, whole-food meals that nourish your body while remaining practical and enjoyable. The plan is structured to be easy to follow without relying on leftovers, though meals can always be repurposed throughout the week to save time and simplify preparation.
Inside you’ll find:
21 balanced recipes for breakfast, lunch, and dinner created to support the unique nutritional needs of women during midlife.
A comprehensive shopping list, organized to make grocery trips efficient and stress-free.
Full nutritional information for each recipe, including fibre, fat, carbohydrates protein, and key micronutrients.
Helpful notes and substitution tips with every recipe, allowing flexibility for taste preferences, dietary needs, or pantry availability.
A strong focus on bone-supporting nutrients, including calcium and magnesium, to help protect against age-related bone loss associated with declining estrogen levels.
Regular inclusion of phytoestrogen-rich foods such as tempeh, broccoli, carrots, and sesame seeds, which may help support hormonal balance and ease common symptoms like hot flashes.
An emphasis on low-glycemic, no-added-sugar meals to promote steady blood sugar levels, support metabolic health, and assist with healthy weight management during hormonal transitions.
A protein-forward approach, providing approximately 20% of daily calories from high-quality protein, to help preserve muscle mass, support strength, and enhance satiety.
Thoughtful inclusion of healthy fats, including omega-3 and omega-6 fatty acids from foods such as avocado, extra-virgin olive oil, trout, chia seeds, and other whole-food sources, to support cardiovascular health and overall well-being.
This meal plan is designed to be flexible, supportive, and sustainable, helping women navigate menopause with greater stability, strength, and confidence while enjoying nourishing, flavourful meals.