Free 3-Day Menopause Diet Plan
Kickstart your metabolism and reduce bloating with this simple, science-backed meal plan designed for hormonal balance.
Why Your Diet Needs to Change in Menopause
During menopause, your body becomes more insulin-resistant and prone to inflammation. The diet that worked in your 30s can now lead to weight gain, fatigue, and worsening symptoms. This reset plan is built on three pillars to counteract that:
- Protein Prioritization: To maintain muscle and boost metabolism.
- Fiber Focus: To stabilize blood sugar and support gut health.
- Anti-Inflammatory Foods: To reduce joint pain, bloating, and brain fog.
Your 3-Day Metabolism Reset Meal Plan
Breakfast: Protein Smoothie
Blend 1 scoop protein powder, 1 cup spinach, 1/2 cup berries, 1 tbsp flaxseed, and 1 cup almond milk.
Lunch: Quinoa & Chickpea Salad
Toss cooked quinoa with chickpeas, cucumber, tomatoes, and a lemon-tahini dressing.
Dinner: Baked Salmon & Asparagus
A 4oz salmon fillet baked with asparagus spears, drizzled with olive oil and lemon.
Breakfast: Greek Yogurt Bowl
A bowl of plain Greek yogurt topped with walnuts, berries, and a sprinkle of cinnamon.
Lunch: Leftover Salmon Salad
Flake leftover salmon over mixed greens with a light vinaigrette.
Dinner: Chicken & Veggie Stir-fry
Chicken breast stir-fried with broccoli, bell peppers, and snap peas in a light soy-ginger sauce.
Breakfast: Scrambled Eggs with Spinach
Two eggs scrambled with a large handful of spinach and a side of avocado.
Lunch: Lentil Soup
A hearty bowl of homemade or low-sodium store-bought lentil soup.
Dinner: Turkey Meatballs with Zoodles
Lean ground turkey meatballs served over zucchini noodles with a simple marinara sauce.
This Is Just the Beginning
This 3-day plan gives you a taste of how good you can feel. The next step is to create a plan that's 100% unique to you.
Take our free 10-minute Menopause Quiz to unlock your personalized Hormone Roadmap and a full 90-day protocol designed for your specific Menopause Type and goals.
Take the Free Quiz & Get My Full Plan