Menopausal Support Meal Plan

Fiber, phytoestrogens, antioxidants and omega 3s are all very important in the menopausal diet. A paper published in 2020 titled, Dietary intake and menopausal symptoms in postmenopausal women: a systematic review, showed an association between lower intensity of psychological symptoms, sleep disorders, and hot flashes and higher consumption of vegetables, whole grains, and unprocessed foods. Other studies have shown that high consumption of antioxidant rich foods and omega 3 rich foods decreased the severity of menopausal symptoms.

This Menopausal Support Meal Plan averages 1400 calories with around 30g of fiber or more, and very low sugars (all coming from natural sources). It is gluten and dairy free and contains lots of phytoestrogens from seeds, veggies and fermented soy with an option to make the meal plan soy free with substitute suggestions. Omega 3 intake is super high in this meal plan as it is high in seafood, nuts and seeds. This 7-day meal plan comes with a grocery list and complete nutritional information for each recipe. The serving size for each recipe is also included and you can double or even triple the recipes for leftovers or to feed bigger families.

*This meal plan is not intended to treat any health or medical condition but to support health and wellness.