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: Tofu Scramble: sautéed tofu with vegetables (e.g. spinach, tomatoes, onions) Whole grain toast