MENOFIT 5 Plant Based Lunch Ideas For Menopausal Women

5 Plant Based Lunch recipes with macro breakdown  for Menopausal Women 

1. Lentil and Vegetable Curry:

• 1 cup cooked lentils (18g protein, 40g carbs, 1g fat, 230 calories)
• 1 cup mixed vegetables (carrots, peas, bell peppers) (4g protein, 12g carbs, 0.5g fat, 60 calories)
• 1/4 cup tomato sauce (1g protein, 4g carbs, 0.5g fat, 25 calories)
• 1 tbsp curry powder
• 1 tsp olive oil (120 calories)

Total: (23g protein, 56g carbs, 2g fat, 435 calories)

1. Black Bean and Sweet Potato Burrito Bowl

• 1 cup cooked black beans (15g protein, 27g carbs, 1g fat, 200 calories)
• 1/2 cup cooked quinoa (4g protein, 18g carbs, 2.5g fat, 110 calories)
• 1/2 cup roasted sweet potatoes (2g protein, 15g carbs, 0.5g fat, 60 calories)
• 1/2 cup diced bell peppers and onions (1g protein, 8g carbs, 0.5g fat, 25 calories)
• 1/4 cup salsa (1g protein, 4g carbs, 0.5g fat, 25 calories)
• 1 tbsp guacamole (1g protein, 2g carbs, 4g fat, 55 calories)

Total: (24g protein, 74g carbs, 8g fat, 550 calories)

1. Spinach and Chickpea Wrap

• 1 whole wheat tortilla (6g protein, 26g carbs, 2g fat, 130 calories)
• 1/2 cup cooked chickpeas (7g protein, 20g carbs, 2g fat, 130 calories)
• 1 cup baby spinach (1g protein, 1g carbs, 0g fat, 5 calories)
• 1 tbsp hummus (2g protein, 4g carbs, 2.5g fat, 40 calories)
• 1/4 avocado, sliced (1g protein, 4g carbs, 5g fat, 80 calories)

Total: (17g protein, 55g carbs, 12.5g fat, 385 calories)

1. Portobello Mushroom Burger

• 1 Portobello mushroom cap (3g protein, 5g carbs, 0g fat, 30 calories)
• 1 whole wheat bun (6g protein, 26g carbs, 2g fat, 130 calories)
• 1/4 cup sliced avocado (1g protein, 4g carbs, 5g fat, 80 calories)
• 1/4 cup sliced tomato (0g protein, 3g carbs, 0g fat, 10 calories)
• 1 tbsp vegan mayo (0g protein, 1g carbs, 4g fat, 35 calories)
• 1/4 cup alfalfa sprouts (1g protein, 1g carbs, 0g fat, 5 calories)

Total: (11g protein, 45g carbs, 11g fat, 280 calories)

1. Vegetable and Tofu Stir Fry

• 1/2 cup cooked brown rice (2g protein, 12g carbs, 1g fat, 50 calories)
• 1 cup mixed vegetables (carrots, bell peppers, onions, broccoli) (3g protein, 10g carbs,

I hope this helps