Plant-Based Menopause Diet
A plant-based menopause week. Phytoestrogens, calcium, fibre, and plant omega-3s. Over 100g protein and over 50g fibre a day. Edit it in Foodzilla.
Menopause and a plant plate
Estrogen falls between about 45 and 55. Metabolism, bone, and the heart all shift. Weight, osteoporosis risk, hot flushes, mood, and sleep can all change.
Food cannot replace hormones. It can:
- Help weight, if the food is nutrient-dense rather than ultra-processed.
- Support bone, if calcium and vitamin D are actually in the week.
- Help mood and energy via omega-3s, B vitamins, and antioxidants.
A plant-based week is useful when the client already wants plants, or when you want phytoestrogens from soy and a high fibre load without animal products.
What is in the week
A wide mix of fruit and vegetables.
- Hormone support, chronic-disease risk, and fibre.
Over 100g plant protein a day, at every meal and snack:
- Legumes. Lentils, chickpeas, beans.
- Nuts and seeds. Almonds, chia, flax, walnuts.
Calcium from fortified plant milks, plus vitamin D from fortified food and sun, or a supplement if sun is poor.
Over 50g fibre from oats, quinoa, brown rice, lentils, chickpeas, black beans, berries, leafy greens, apples, and carrots.
Next to the plate
1. Limit ultra-processed and sugary food.
2. 150 minutes of cardio and strength work 2 to 3 times a week.
3. 1.2 to 2.5 litres of water a day.
4. Sleep and a stress practice.
Sample day
- Omega-3s, fibre, and antioxidants at breakfast.
- Calories: 350 | Protein: 12g | Fibre: 10g
- Fat, fibre, and natural sugar.
- Calories: 200 | Protein: 6g | Fibre: 4g
- A higher-protein salad with tahini calcium.
- Calories: 450 | Protein: 25g | Fibre: 12g
- Protein and fibre.
- Calories: 150 | Protein: 5g | Fibre: 5g
- Plant protein, calcium, and unsaturated fat from sesame.
- Calories: 550 | Protein: 30g | Fibre: 14g
- Walnuts and green tea.
- Calories: 180 | Protein: 5g | Fibre: 3g
How to use this template in your practice
Set calories and protein. Raise calcium-rich plants. Swap for season.
Export a branded PDF and send it through the portal with the grocery list.
Preuves et Références
Avertissement
Ce modèle est fourni à des fins éducatives et informatives uniquement. Il ne constitue pas un avis médical ou nutritionnel. Consultez toujours un professionnel de santé qualifié avant de modifier votre alimentation.
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