This is an idea of one of my weekly food plans. I switch it around each week so it doesn’t get too much the same! I’ve tried so many different plans but I’ve found that this one helps to maintain my hormone balance, manage my cortisol levels, and address the challenge of menopausal belly! It’s also helped with my low energy levels, and general lifestyle stress.
It focuses is on nutrient-dense, balanced meals that are easy to prepare, with room for some indulgences that I couldn’t be without!
General stuff….
- Stay Hydrated: I aim for 8-10 glasses of water daily, bottled water is so handy when I’m out and about. And herbal teas like chamomile or peppermint are a great alternative to water.
- Regular Meals: I keep to regular meal times as much as I can – it helps to stabilise blood sugar levels and avoid cortisol spikes – ie mood spikes!
- Balanced Macronutrients: In each meal I include protein, healthy fats, and fibre-rich carbs.
- Mindful Eating: I eat slowly and stop eating when I’m full up.
Weekly Meal Plan
Monday
- Breakfast: Overnight oats with chia seeds, milk, berries, and a sprinkle of collagen powder.
- Snack: Greek yogurt with a handful of walnuts.
- Lunch: Grilled salmon with steamed broccoli and sometimes quinoa.
- Snack: Sliced cucumber and carrots with hummus.
- Dinner: Stir-fried lamb with mixed vegetables (peppers, spinach) in a ginger-soy sauce over brown rice.
- Indulgence: A piece of dark chocolate (70% or higher).
Tuesday
- Breakfast: Scrambled eggs with spinach, mushrooms, and a slice of whole-grain toast.
- Snack: A small apple.
- Lunch: Tuna salad (tuna, mixed greens, cherry tomatoes, cucumber, and olive oil dressing).
- Snack: A handful of almonds.
- Dinner: Baked chicken breast with roasted sweet potatoes and a side of sautéed kale.
- Indulgence: A glass of wine (optional).
Wednesday
- Breakfast: Smoothie with spinach, banana, protein powder, flaxseeds, and soy milk.
- Snack: A boiled egg with a few cherry tomatoes.
- Lunch: Lentil soup with a side of mixed green salad.
- Snack: A small pear.
- Dinner: Grilled shrimp with cauliflower rice and roasted Brussels sprouts.
- Indulgence: A small bowl of berries with a dollop of whipped cream or yoghurt.
Thursday
- Breakfast: Overnight oats with flaxseeds, sliced banana, and a drizzle of honey.
- Snack: A handful of mixed nuts.
- Lunch: Turkey and avocado wrap with whole-grain tortilla, lettuce, and tomato.
- Snack: Sliced peppers with guacamole.
- Dinner: Baked cod with a side of roasted asparagus and a small portion of wild rice.
- Indulgence: A small square of dark chocolate (70% or higher).
Friday
- Breakfast: Greek yogurt parfait with granola, mixed berries, and a drizzle of honey.
- Snack: A few slices of turkey breast with a cucumber.
- Lunch: Grilled chicken salad with mixed greens, avocado, cherry tomatoes, and a lemon vinaigrette.
- Snack: A handful of pistachios.
- Dinner: Stir-fried tofu with brown rice, peppers, and broccoli in a light teriyaki sauce.
- Indulgence: A small piece of homemade banana bread.
Saturday
- Breakfast: Overnight oats with chia seeds, soy milk, raspberries, and a sprinkle of collagen powder.
- Snack: A smoothie with spinach, pineapple, protein powder, and coconut water.
- Lunch: Tuna and avocado salad on whole-grain crackers with a side of mixed greens.
- Snack: A small handful of trail mix (nuts, seeds, and dried fruit).
- Dinner: Grilled salmon with quinoa and roasted vegetables (carrots, peppers).
- Indulgence: A glass of wine.
Sunday
- Breakfast: Scrambled eggs with smoked salmon, avocado, and a slice of whole-grain toast.
- Snack: A small orange or tangerine with a few almonds.
- Lunch: Quinoa salad with chickpeas, cucumber, tomatoes, feta cheese, and a lemon-tahini dressing.
- Snack: Sliced apple with peanut butter.
- Dinner: Baked chicken thighs with roasted sweet potatoes and steamed green beans.
- Indulgence: A small serving of dark chocolate-covered almonds.
Meal Prep Tips:
- Overnight Oats: Prepare a few jars of overnight oats at the start of the week to save time in the mornings.
- Batch Cooking: Cook extra portions of grains like quinoa, brown rice, and roasted vegetables so you can quickly assemble meals during the week.
- Snack Prep: Portion out snacks like nuts, seeds, and sliced veggies ahead of time to grab and go.
If you’d like any more information about my weekly food plans or the foods that I have incorporated into my diet to help regulate my hormones then please get in touch – I’d be happy to help! xxx