This 7-day meal plan is thoughtfully designed to support women navigating the hormonal shifts of perimenopause and menopause. It focuses on nutrient-dense, anti-inflammatory foods to help ease symptoms such as hot flushes, mood swings, poor sleep, and changes in metabolism—while supporting bone, heart, and hormone health.
Each day includes:
1x Breakfast
1x Morning Snack
1x Lunch
1x Afternoon Snack
1x Dinner
Nutritional Goals:
Approximately 30g of protein in each main meal
All meals and snacks are quick to prepare, taking less than 30 minutes
This plan excludes:
This 7-day meal plan is thoughtfully designed to support women navigating the hormonal shifts of perimenopause and menopause. It focuses on nutrient-dense, anti-inflammatory foods to help ease symptoms such as hot flushes, mood swings, poor sleep, and changes in metabolism—while supporting bone, heart, and hormone health.
Each day includes:
1x Breakfast
1x Morning Snack
1x Lunch
1x Afternoon Snack
1x Dinner
Nutritional Goals:
Approximately 30g of protein in each main meal
All meals and snacks are quick to prepare, taking less than 30 minutes
This plan excludes:
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