7 - Days Menopause Meal Plan

A 7-day menopause meal plan is a structured weekly eating guide designed to help women going through perimenopause and menopause manage symptoms (like hot flashes, weight changes, mood swings, and sleep issues) while supporting long-term health.

It’s not about strict dieting — instead, it emphasizes nutrients that balance hormones, support bone and heart health, and stabilize energy.

🔑 Core Principles of a Menopause Meal Plan

1. Phytoestrogens (plant-based estrogens): Found in soy, flaxseeds, chickpeas, and lentils — these may help ease hot flashes and balance hormones.
2. Calcium & Vitamin D: For bone health (yogurt, fortified plant milk, leafy greens, salmon, eggs).
3. Protein-rich foods: To preserve lean muscle mass and boost metabolism (chicken, tofu, fish, legumes, Greek yogurt).
4. Healthy fats: Omega-3s from salmon, sardines, walnuts, chia, and flaxseeds help with inflammation and brain health.
5. High fiber: Whole grains, fruits, and vegetables to improve digestion and stabilize blood sugar.
6. Hydration & reduced stimulants: Limiting alcohol, caffeine, and spicy foods may help reduce hot flashes and sleep disruptions.

✅ Benefits

• Supports hormonal balance naturally.
• Helps maintain a healthy weight during menopause transition.
• Reduces risk of osteoporosis and heart disease.
• May improve mood, energy, and sleep.

⚠️ Challenges:

• Requires consistent planning to ensure protein + micronutrient balance.
• Some women may need supplements (vitamin D, calcium, magnesium, B vitamins, omega-3s) depending on their diet and health profile.

WHAT DO YOU GET:

1. 7 - Days Worked Out Meal Plan
2. Recipes
3. Shopping List
4. Snack List
5. Foods To Avoid List
6. Home Based Exercise Plan worth R279.00
7. How to measure yourself-Guide