As we embrace the start of a new year, it’s the perfect time to focus on self-care and wellness. This is especially true for women going through menopause, a period of significant change. Understanding this, we’ve crafted a specialized two-week intermittent fasting (IF) meal plan, tailored to support the unique nutritional needs during menopause. Whether you’re looking to manage your weight, boost your energy, or simply eat healthier, this plan is a great way to kickstart your wellness journey in the New Year.
Why This Meal Plan Works for Menopausal Women
This meal plan includes foods rich in calcium, iron, fiber, and healthy fats – all vital during menopause. It’s designed to help stabilize energy levels, manage weight, and provide the nutrients your body needs.
For this plan, let’s use a 16:8 intermittent fasting method, where you’ll fast for 16 hours and eat during an 8-hour window. For simplicity, let’s set your eating window from 10 AM to 6 PM, a typical day looks like this:
- Breakfast: 10:00am
- Lunch: 1:00pm
- Snack: 3:00 pm
- Dinner: 5:30 pm
We’ve included nutrient-rich foods that are beneficial during menopause, like foods high in calcium, iron, fiber, and healthy fats. Remember, hydration is key, so drink plenty of water throughout the day!
Also remember it’s always a good idea to check with your healthcare provider before starting any new diet plan, especially if you have any health concerns.
Week 1
Sunday
- Breakfast (10 AM): Greek yogurt with mixed berries and a sprinkle of chia seeds.
- Lunch (1 PM): Quinoa salad with mixed greens, cherry tomatoes, cucumber, feta cheese, and a lemon-olive oil dressing.
- Snack (3 PM): A handful of almonds.
- Dinner (5:30 PM): Grilled salmon with steamed broccoli and brown rice.
Monday
- Breakfast: Smoothie with spinach, banana, almond milk, and a scoop of protein powder.
- Lunch: Lentil soup with a side of whole-grain bread.
- Snack: Carrot sticks with hummus.
- Dinner: Stir-fried tofu with bell peppers, carrots, and snap peas over quinoa.
Tuesday
- Breakfast: Oatmeal topped with sliced apple and a dash of cinnamon.
- Lunch: Turkey and avocado wrap with whole-grain tortilla and mixed greens.
- Snack: Greek yogurt.
- Dinner: Baked chicken breast with roasted sweet potatoes and green beans.
Wednesday
- Breakfast: Scrambled eggs with spinach and mushrooms.
- Lunch: Chickpea salad with tomatoes, cucumber, red onion, and a yogurt dressing.
- Snack: A piece of fresh fruit (like an orange).
- Dinner: Baked cod with a side of quinoa and steamed asparagus.
Thursday
- Breakfast: Chia pudding made with almond milk and topped with fresh berries.
- Lunch: Chicken Caesar salad with romaine lettuce, Parmesan cheese, and whole-grain croutons.
- Snack: Mixed nuts.
- Dinner: Vegetable stir-fry with tofu and brown rice.
Friday
- Breakfast: Smoothie with kale, pineapple, banana, and flaxseeds.
- Lunch: Vegetable and lentil soup.
- Snack: Apple slices with almond butter.
- Dinner: Grilled shrimp with a mixed green salad and whole-grain roll.
Saturday
- Breakfast: Overnight oats with almond milk, nuts, and dried fruit.
- Lunch: Tuna salad sandwich on whole-grain bread with lettuce and tomato.
- Snack: Cottage cheese with pineapple.
- Dinner: Roasted chicken with Brussels sprouts and sweet potato.
Week 2
Sunday
- Breakfast: Greek yogurt parfait with granola and mixed berries.
- Lunch: Quinoa and black bean stuffed bell peppers.
- Snack: A handful of pumpkin seeds.
- Dinner: Baked salmon with a side of roasted vegetables (like zucchini, bell pepper, and onion).
Monday
- Breakfast: Berry and banana smoothie with spinach and protein powder.
- Lunch: Grilled chicken salad with mixed greens, avocado, and balsamic vinaigrette.
- Snack: Celery sticks with peanut butter.
- Dinner: Stir-fried beef with broccoli and brown rice.
Tuesday
- Breakfast: Toasted whole-grain bread with avocado and poached egg.
- Lunch: Lentil and vegetable stew.
- Snack: A piece of fresh fruit (like a pear).
- Dinner: Grilled pork chop with quinoa and steamed green beans.
Wednesday
- Breakfast: Fruit salad with a variety of seasonal fruits.
- Lunch: Turkey and cheese sandwich with whole-grain bread and mustard.
- Snack: Greek yogurt with honey and nuts.
- Dinner: Baked tilapia with roasted cauliflower and a side salad.
Thursday
- Breakfast: Omelet with tomatoes, onions, and bell peppers.
- Lunch: Vegetable and barley soup.
- Snack: A small bowl of mixed berries.
- Dinner: Grilled chicken breast with sautéed spinach and brown rice.
Friday
- Breakfast: Whole-grain toast with peanut butter and banana slices.
- Lunch: Chicken Caesar salad with romaine lettuce, Parmesan cheese, and a yogurt-based Caesar dressing.
- Snack: Baby carrots and cucumber slices with a tzatziki dip.
- Dinner: Baked salmon with a side of roasted mixed vegetables (zucchini, bell peppers, onions).
Saturday
- Breakfast: Chia seed pudding made with almond milk and topped with fresh berries.
- Lunch: Whole-grain pasta salad with cherry tomatoes, olives, cucumber, feta cheese, and a light olive oil dressing.
- Snack: A small handful of mixed nuts.
- Dinner: Grilled portobello mushrooms with a side of quinoa and steamed spinach.
This two-week intermittent fasting meal plan is a starting point for managing menopause symptoms through diet. Remember, individual needs can vary, so feel free to adjust as necessary. This plan incorporates a variety of nutrient-dense foods that are beneficial for menopausal women, focusing on fiber, healthy fats, and lean protein sources. It’s designed to keep you feeling full and energized throughout your day. Remember, hydration is key, so keep up with your water intake!
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