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.
면책 조항
이 템플릿은 교육 및 정보 제공 목적으로만 제공됩니다. 의료 또는 영양 조언을 구성하지 않습니다. 식단을 변경하기 전에 항상 자격을 갖춘 의료 전문가와 상담하세요.
이 템플릿을 실무에 활용하세요
이 템플릿으로 시작하여 각 고객에 맞게 맞춤화하고 몇 시간이 아닌 몇 분 만에 전문 식단 계획을 제공하세요.
브랜드 PDF 내보내기
나만의 로고, 색상, 브랜드
맞춤 매크로
고객별 칼로리 및 매크로 조정
스마트 장보기 목록
식단 계획에서 자동 생성
다른 사람들도 보고 있습니다
갱년기 다이어트 식단
An 1,800 calorie week for menopause: protein, calcium, fibre, and omega-3s, written for bone, weight, and symptom load.
뼈건강 다이어트 식단
A 2,000 calorie week for bone density.
비건 식단
A 2,000 kcal vegan week.
지중해식 다이어트 식단
A 2,000 kcal Mediterranean week.
항염증 다이어트 식단
A week based on Mediterranean and DASH patterns.