5 day Meal Plan for Menopausal Weight Gain.

Check out my new 5 day Meal Plan for Combating Menopausal Weight gain.

I created this meal plan with four key nutrients in mind:
1. Calcium & Magnesium
During menopause the loss of estrogen impacts on the risk of oseoporosis which is why bone health is important. Minerals like calcium and magnesium can help prevent bone loss during menopause, and I've been sure to include many meals high in both of these on this plan.
2. Protein
As we age, our protein needs increase. As you transition into menopause, you might experience sudden, rapid weight gain and have difficulty controlling your blood sugar, even if you are eating the same way you have always done. Don't worry! This is totally normal. Protein helps to balance your blood sugar and maintain a healthy weight which is why I've ensured this meal plan contains at least 25% of your calories from protein every single day.
3. Phytoestrogens
One of the most common complaints from menopausal clients is hot flashes. Some research has found that phytoestrogens may help reduce hot flashes, which is why I've included many phytoestrogen-containing foods on this plan including tempeh, broccoli, carrots, and sesame seeds.
4. Healthy Fats
Just like protein, fat is important to keep your blood sugar controlled and manage your appetite. Not to mention, good quality fats are associated with a lowers the risk of both heart disease and cancer.I've included many sources of healthy fats on this meal plan for you including avocado, extra virgin olive oil, trout and chia seeds.
As you can see, this meal plan has been carefully crafted to help you feel great during menopause. I've also included a grocery list to make shopping a breeze, and a prep guide to help you stay organized on a daily basis.
I know that one size does not fit all when it comes to nutrition. If you need a customised plan, be sure to check out the email once you get my plan as I am offering a chance to get a FREE customized plan for those who give me feedback on this 5 day plan.  Check out the plan here