14 Day Menopause Diet

14 days to feel and look healthier

Week 1

Day 1

• B: Greek yogurt + flaxseed + blueberries

• L: Grilled salmon salad with spinach, avocado, and pumpkin seeds

• S: Edamame + green tea

• D: Turkey stir fry with broccoli + cauliflower rice

Day 2

• B: Protein smoothie (unsweetened almond milk + spinach + chia + berries)

• L: Chickpea + quinoa bowl with cucumbers + olive oil dressing

• S: Handful of walnuts + 1 Brazil nut

• D: Grilled chicken + roasted Brussels sprouts + sweet potato

  
  

Day 3

• B: 2 boiled eggs + avocado + slice of whole grain toast

• L: Lentil soup + side salad

• S: Celery sticks + hummus

• D: Shrimp + zucchini noodles + olive oil garlic

  
  

Day 4

• B: Overnight oats (chia + almond butter + raspberries)

• L: Tofu stir fry with bok choy + sesame seeds

• S: Dark chocolate square + green tea

• D: Grilled salmon + asparagus + quinoa

Day 5

• B: Greek yogurt + pumpkin seeds + banana slices

• L: Turkey lettuce wraps + cucumbers + hummus

• S: Roasted chickpeas

• D: Baked cod + sautéed spinach + wild rice

  
  

Day 6

• B: Protein pancake (oats, egg, flax) topped with berries

• L: Lentil + veggie salad with olive oil

• S: Handful of almonds

• D: Grilled chicken + roasted carrots + cauliflower mash

  
  

Day 7

• B: Smoothie bowl (protein powder + spinach + frozen cherries) topped with chia

• L: Quinoa tabbouleh with chickpeas + olive oil

• S: Greek yogurt + blueberries

• D: Turkey burger (no bun) + grilled zucchini + side of roasted broccoli

  
  

Week 2 (repeat with small variations)

• Swap salmon → tuna, chicken → turkey, quinoa → farro, lentils → black beans.

• Add variety with mushrooms, bell peppers, kale, asparagus.

• One or two plant-based days (to give digestion a rest).