Meal Plan:

Menopausal Support

High Omega-3 + Fiber & Antioxidants

Why should I follow this Meal Plan*?

Fiber, phytoestrogens, antioxidants and Omega-3s are all very important in a 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 with 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.

What is included in this Meal Plan*?

  • 7-day meal plan

  • Recipes & cooking instructions

  • # of servings included (double for leftovers!)

  • Complete nutritional information for each recipe

  • Grocery list

  • Averages 1400 calories per day (over 3 meals)

  • 30 grams of Fiber or more

  • Low sugar (natural sources)

  • Gluten & dairy free

  • Phytoestrogens from seeds & veggies

  • Fermented soy (with an option to make soy-free)

  • High Omega-3 from seafood, nuts & seeds

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