Menopause – Part 6 – Sample Meal Plan

The following is a sample post-menopause 1400 calorie meal plan that includes all of the guidelines we have discussed in previous weeks for optimal post-menopausal health. The meals are small and well-balanced with complex carbohydrates (fiber) and protein. They focus on whole grains, fruits and vegetables (including phytoestrogens and asparagus!), contain no artificial sweeteners, and incorporate fatty fish. Be sure to drink 8-12 cups of water to decrease water retention.


1/2 cup oatmeal (80)
1 cup fortified fat free soymilk (80)
1 cup mixed berries (60)


1 small apple (60)
1 tbsp almonds (or almond butter) (90)


2 cups bean and vegetable soup (200) (with celery and parsley)
1 oz whole grain crackers (80)
1 each part skim mozzarella string cheese (80)


2 tbsp reduced fat ranch dressing (45)
1 cup carrot and celery sticks (25)


3 oz salmon (165)
1/2 cup brown rice (80)
1 tsp olive oil (45)
1 cup roasted asparagus (50)


1 cup fat free yogurt (100)
1/2 cup low fat granola (160)

The past 5 weeks we have discussed how to treat, minimize or avoid the side effects associated with menopause. Has anyone found them to be helpful? What have your experiences with these side effects been? I look forward to hearing from you!

Emily Fonnesbeck RD,CD