Best Meal Plan to Beat Menopause

As you may already know, menopause can affect your memory, mood, and unfortunately your bones and heart. Slower reaction times, weak bones, hot flashes, mood swings – getting older can be a laborious process. Some symptoms and risk factors linked to menopause and aging cannot be changed.

You may find it difficult to maintain a healthy weight as your hormone levels decrease. That can increase the risk of breast cancer, diabetes, and heart disease. But, there are a number of things that can be done to help us age healthfully and gracefully.

Proper nutrition can help ease or prevent certain conditions after and during menopause. With that in mind, we have reached out to experts to ask them what women should consume to mitigate the symptoms often associated with menopause. Eating and avoiding some types of foods can help you when you are going through this process and after it.

Following a healthy diet that includes more nutrient-rich, low-calorie foods will help you balance your intake for weight control and meet your nutrient needs. In this article, you will find some excellent tips for creating a healthy meal plan for menopause.

Keep reading to know more.

​Healthy Diet Plan ​to Balance Hormones

​1. Breakfast

Always make sure that you have time for breakfast, as it is the most important meal of the day. Skipping it can cause you to decrease your metabolism and overeat later. Bear in mind to always prepare the first meal of the day, so you have enough energy.

A well-balanced breakfast should include dishes from as many meal groups as possible. Consume one teaspoon of oil or its fat equivalent, one serving from the dairy group, one ounce of meat or beans, one serving from the grain group and 1/2 cup of fruit.

​A meal plan includes 1 1/2 ounce of low-fat cheese, served with 1/2 cup of orange juice that is calcium-fortified, and 1/2 of a whole-wheat English muffin topped with one egg cooked in one teaspoon of oil. It is essential to incorporate in your diet foods that are rich in calcium. The risk of osteoporosis will increase along with the rate of bone loss, without estrogen. Women who are in menopause need 1200 mg of calcium per day

2. A.M. Snack

​Include nutrient-rich, low-calorie foods such as nonfat dairy products and fresh fruits to make healthy snack choices. Eat one serving of a dairy product and ½ cup of fresh fruit, such as one container of nonfat yogurt with small banana

​3. Lunch

A well-balanced lunch menu needs to include one teaspoon olive oil, two ounces of beans or meat, two servings from the grain group, one cup of veggies, ½ cup of fresh fruit.  For this daily meal, you should have alfalfa sprouts, tomatoes, ½ cup of hummus stuffed into whole-wheat, small pita with lettuce.

Serve it with two cups of mixed greens that are topped with one tbsp. salad dressing and ½ cup of fruit. Phytoestrogen is an estrogen that is plant-based which will work in your body as a replacement for this hormone. Food sources are legumes, vegetables, whole grains and soy products.

But, be very careful when you are increasing the intake of them. The advantages of this dishes are not clear, and according to the National Institute on Aging, you should first check with your doctor before you add more of them into your diet.

Serving of mixed fruits and vegetables

4. P.M. Snack

A healthy snack in the afternoon should include one teaspoon of oil, one serving from the grain group and ½ cup of fruit. Great idea for this meal consists of a ½ cup of an apple slice, served with 1 ½ teaspoon of peanut butter with five whole-grain crackers. More fiber in your eating program means better control of your hunger which will help you to lose weight.

​5. Dinner

Dinner should be calorie-controlled. It should consist of two teaspoons of oil, one serving from the dairy group, two ounces of beans or meat, one serving from the grain group and 1 ½ cups of veggies. The best meal plan for dinner includes 1 ½ cups of spinach sautéed in two teaspoons of oil and ½ cup of whole-wheat couscous served with two ounces of grilled salmon.

​Once you hit menopause, the risk of heart disease will increase. But, some foods that are rich in omega 3 fatty acids, such as tuna and salmon, can reduce this risk, lower your blood cholesterol levels and blood pressure.

​Does Nutrition Really Matter?

As we already mentioned, many women experience some unwanted symptoms. It is common for bone density to reduce and cholesterol to rise which increase the risk of osteoporosis and heart disease. But, the great news is that almost all of the symptoms can be improved with a proper diet.

​You can prevent some chronic diseases, consuming more vitamins and minerals. The key to success is to keep your weight in control with plenty of regular physical activity and well-balanced diet.

Get Organized

Getting your diet meal plan in order is just like doing any other task in the house. You need to get organized and turn your plans into reality. But, we know that sometimes it can be hard to achieve all this when you are very busy and don’t have time to shop and prepare your meals.

But, that is where BistroMD comes to the rescue. This company is one of the best meal delivery services that have a menopause program which will suit your needs. You won’t have to plan a thing, thanks to their registered dietitians who will create your weekly menopause menu. Their meals were prepared by professional chefs and doctors. Meaning, that they offer scientifically and nutritionally balanced breakfast, lunch and dinner that will be delivered to your door.

Another great thing about it is that you can customize your diet plan from their wide selections of some fantastic meals. The food they are providing contains lean proteins that are essential to your body during the menopause or after. Every woman will appreciate these meal benefits, especially when they want to feel healthier and have more energy. But, that is not all. There are many more advantages that this meal delivery service is offering. And if you want to know more about them, all you have to do is read Bistro MD review here.

Beat menopause with BistroMD meal plans

Keep Food Diary

To identify your needs and to learn what ingredients best suits you, it is wise to keep a food diary, just for a few days. You might find that you’re relying on a lot of conveniences, processed food that you go nearly all week without, or all day without consuming it at all. You need to be specific about what you like and what is excellent for your health.

​Cooking Methods that are Healthy

  • Microwave or steam green vegetables to save vitamins
  • It is better to dry fry meats than to add oil to the pan
  • Scramble, boil or poach eggs
  • Grill sausages, tomatoes, and bacon
  • Stir fry for a nutrient-packed, quick snack
  • Make your own dressing for a salad with balsamic vinegar, lemon juice, and olive oil
  • Try using fructose or reduce sugar in the cake by 1/3


A well-balanced diet, supplement strategies, and exercise can seriously influence hormone-behavior throughout testing phases in our life. The best time to act is now. A healthy, sane diet is your first step toward healthy menopause. As you adopt our suggestions, your body will feel better, and staying in the desired weight range will be possible
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