Menopause meal plan, built for your bones.
After menopause, protein, calcium, vitamin D and fiber do more of the work. This week keeps all four on the plate at about 1,750 calories a day, with meals that come together quickly. Alma can fit it to your goal.
Built from The Menopause Society, NIH and Dietary Guidelines advice.
The rules
Three habits carry the week
Protein at every meal
A palm-size portion at breakfast, lunch and dinner, not just at night.
Calcium three times a day
Yogurt, milk, calcium-set tofu, sardines, kale or cheese at three meals.
Fish twice a week
Salmon, sardines or mackerel for omega-3s and a little vitamin D.
Sample week
Seven days of menopause meals
About 1,600 to 1,850 calories a day. Scale portions to your needs. Find your number
Day 1Monday
BreakfastGreek yogurt with almonds and flax1 cup plain whole-milk Greek yogurt, ½ cup blueberries, 2 tbsp sliced almonds, 1 tbsp ground flax
LunchChicken quinoa bowl with cucumber4 oz grilled chicken, 1 cup cooked quinoa, cucumber, tomato, 1 tbsp olive oil, lemon
SnackCottage cheese with kiwi¾ cup low-fat cottage cheese, 1 kiwi, 1 tbsp walnuts
DinnerSalmon, sweet potato and broccoli5 oz baked salmon, 1 medium sweet potato, 2 cups broccoli with 2 tsp olive oil
About 1,710 kcal136 g protein27 g fiber
Day 2Tuesday
- BreakfastEgg and cottage cheese on rye2 scrambled eggs, ½ cup cottage cheese, 1 slice rye bread, 1 cup strawberries
- LunchTuna and edamame rice bowl1 can tuna in water, 1 cup cooked brown rice, ½ cup edamame, carrot, cucumber, 2 tsp sesame oil
- SnackEdamame with sea salt1 cup edamame in the pod, sea salt
- DinnerChicken thigh traybake with carrots5 oz chicken thigh, 1½ cups carrots, 1 cup cooked barley, 1 tbsp olive oil, thyme
About 1,760 kcal129 g protein34 g fiber
Day 3Wednesday
- BreakfastKefir smoothie with oats and berries1 cup low-fat kefir, ½ cup rolled oats, 1 cup frozen berries, 1 tbsp peanut butter
- LunchTurkey and white bean soup4 oz ground turkey, ¾ cup white beans, carrot, celery, 1 slice sourdough, 1 tsp olive oil
- SnackGreek yogurt with pumpkin seeds¾ cup plain Greek yogurt, 1 oz pumpkin seeds, ½ cup raspberries
- DinnerSardines on sourdough with kale slaw1 can sardines, 2 slices sourdough, kale and cabbage slaw with 1 tbsp olive oil, lemon
About 1,830 kcal114 g protein35 g fiber
Day 4Thursday
- BreakfastVeggie egg muffins with milk2 egg muffins (1 egg each, with spinach and pepper), 1 cup 1% milk, 1 slice whole-grain toast
- LunchLentil, spinach and barley soup1 cup cooked lentils, ½ cup cooked barley, spinach, carrot, 1 oz feta, 1 tsp olive oil
- SnackOrange and pistachios1 orange, 1 oz pistachios
- DinnerBeef and broccoli stir-fry with rice4 oz lean beef, 2 cups broccoli, 1 cup cooked brown rice, 1 tbsp canola oil, ginger
About 1,640 kcal95 g protein38 g fiber
Day 5Friday
- BreakfastOvernight oats with kefir and peaches½ cup rolled oats, ½ cup kefir, ½ cup Greek yogurt, 1 peach, 1 tbsp chia seeds
- LunchChicken and barley salad with fennel4 oz chicken breast, 1 cup cooked barley, shaved fennel, arugula, 1 tbsp olive oil, 1 oz goat cheese
- SnackRicotta with pear½ cup part-skim ricotta, 1 pear, cinnamon
- DinnerBaked tofu with soba and bok choy6 oz firm tofu, 1½ cups cooked soba, 2 cups bok choy, 2 tsp sesame oil, ginger
About 1,770 kcal113 g protein29 g fiber
Day 6Saturday
- BreakfastWhole-grain pancakes with yogurt2 four-inch whole-wheat pancakes, ½ cup plain Greek yogurt, ½ cup blueberries, 1 tbsp maple syrup
- LunchSalmon rice bowl with sesame4 oz salmon, 1 cup cooked brown rice, cucumber, carrot, 1 tbsp sesame seeds, 1 tsp sesame oil
- SnackTrail mix with dark chocolate1 oz almonds, 1 tbsp raisins, 1 tbsp dark chocolate chips
- DinnerRoast chicken with kale and white beans5 oz chicken breast, 1 cup white beans, 2 cups kale, 2 tsp olive oil, garlic
About 1,810 kcal119 g protein31 g fiber
Day 7Sunday
- BreakfastSpinach and mushroom frittata with toast2-egg frittata with spinach and mushrooms, 1 oz feta, 1 slice whole-grain toast, 1 cup melon
- LunchChickpea and kale stew with rice1 cup chickpeas, 1 cup kale, ½ cup cooked brown rice, 2 tsp olive oil, paprika
- SnackCottage cheese with pineapple¾ cup cottage cheese, ½ cup pineapple, 1 tbsp sunflower seeds
- DinnerGrilled mackerel with potatoes4 oz Atlantic mackerel, 1 cup boiled potatoes, 1½ cups green beans, 1 tsp olive oil, lemon
About 1,710 kcal102 g protein31 g fiber
Shopping list
What to buy
Most days
Now and then
Tofu, tempeh and canned beans earn a place too, for protein and calcium.
Make it yours
This week is a sample. Alma builds yours.
- Meals fit to your goal and the foods you like
- Log a meal by photo, voice or text in about 10 seconds
- Every meal gets an Alma Score from 0 to 100
Questions
What people ask
What should you eat during menopause?
Build meals around protein, vegetables, fruit, whole grains and calcium-rich foods. This week leans on yogurt, milk, sardines and calcium-set tofu for calcium, fatty fish for omega-3s and vitamin D, and beans and greens for fiber. There is no single menopause diet, so the pattern matters more than any one food.
How much protein do you need after menopause?
Harvard's Nutrition Source cites a minimum of 0.8 grams per kilogram of body weight a day, about 60 grams for a 75 kilogram adult. It says needs vary with age, activity and health. This plan lands near 95 to 135 grams a day, with protein at every meal.
Can food help with hot flashes?
The Menopause Society lists avoiding triggers such as alcohol, caffeine and spicy foods as something some women try, and says the evidence is limited. This plan makes no hot flash claims. A food diary can show your own pattern. Ask your clinician what else is worth trying.
How much calcium and vitamin D do you need?
For women 51 and older, the NIH Office of Dietary Supplements sets calcium at 1,200 mg a day. Vitamin D is 600 IU a day to age 70 and 800 IU after 70. Food covers part of that, so ask your clinician whether a supplement fits.
How many calories is this meal plan?
About 1,600 to 1,850 calories a day, with roughly 95 to 135 grams of protein and 27 to 38 grams of fiber. Your needs depend on your size, age and activity, so scale portions up or down. The calorie calculator gives you a starting number.
Can Alma help me follow this plan?
Log a meal by photo, voice or text in about 10 seconds. Each meal gets an Alma Score from 0 to 100, drawing on Harvard's Alternate Healthy Eating Index, which rewards the vegetables, fish and fiber this plan is built on. Alma also builds a plan around your goal and the foods you like.
Sources
Written by Alma from the sources below and reviewed October 28, 2026. Calories and protein are estimates. This is general information, not medical advice. If you manage a health condition or take medication, check changes with your clinician. Editorial standards
- The Menopause Society: Hot flashes and night sweats
- NIH Office of Dietary Supplements: Calcium fact sheet
- NIH Office of Dietary Supplements: Vitamin D fact sheet
- Harvard T.H. Chan School of Public Health: Protein
- American Heart Association: Fish and omega-3 fatty acids
- USDA FoodData Central, for calorie and protein estimates
Get a week built around you.
Tell Alma your goal and the foods you like. It plans the meals and scores each one.