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A 3 day basic meal plan for menopausal women including tofu meals, meat free, plant based options and various meats and fishes that is nutritionally balanced with 40% protein, 35 & carbs and 35% fats including calories and macros.
Day 1:
Breakfast:
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Tofu Scramble: sautéed tofu with vegetables (e.g. spinach, tomatoes, onions)
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Whole grain toast
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Fresh fruit
Lunch:
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Lentil soup
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Grilled vegetable wrap with hummus
Dinner:
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Grilled salmon with quinoa and steamed broccoli
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Mixed greens salad with balsamic dressing
Day 2:
Breakfast:
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Oatmeal with almond milk, berries, and almond butter
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Scrambled eggs with veggies (e.g. mushrooms, bell peppers, onions)
Lunch:
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Chickpea and vegetable stir fry with brown rice
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Fresh fruit
Dinner:
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Grilled chicken with sweet potato and green beans
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mixed greens salad with vinaigrette
Day 3:
Day 3: Breakfast:
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Avocado toast with scrambled eggs and salsa
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Fresh fruit
Lunch:
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Grilled tofu and vegetable skewers with brown rice
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Mixed greens salad with lemon dressing
Dinner:
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Grilled salmon with quinoa and steamed asparagus
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Mixed greens salad with balsamic dressing.
All meals total around 2000 calories and aim for:
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40% protein (approx. 80g)
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35% carbohydrates (approx. 175g)
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25% fat (approx. 55g)
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