Menopause Nutrition Plan
Menopause Nutrition Plan
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🌸 Menopause Nutrition Plan – Support for Balance & Wellbeing
This nutrition plan offers daily food guidance designed to help women feel energized and supported through midlife and beyond. With a focus on whole foods and thoughtful nutrition, it encourages balance, vitality, and overall wellbeing.
🧭 How the Plan Supports You
The plan includes a variety of nutrient-rich foods chosen to complement wellness goals:
|
🔬 Nutrient |
🌿 Role |
🥣 Food Sources |
|---|---|---|
|
Calcium & Vitamin D |
Bone support |
Leafy greens, dairy, fortified milks |
|
Phytoestrogens |
Plant-based balance |
Soy, flaxseeds, legumes |
|
Omega-3s |
Cognitive focus |
Salmon, walnuts, chia seeds |
|
Magnesium |
Rest & calm |
Pumpkin seeds, spinach, dark chocolate |
|
B Vitamins |
Energy nourishment |
Whole grains, eggs, legumes |
|
Fibre |
Digestive wellness |
Oats, lentils, berries, vegetables |
🍽️ Example Daily Structure
|
🍴 Meal |
🧪 Sample Components |
|---|---|
|
Breakfast |
Oats, flaxseeds, berries, almond milk |
|
Snack |
Apple, peanut butter |
|
Lunch |
Quinoa salad with chickpeas, kale, avocado |
|
Snack |
Greek yogurt, walnuts, cinnamon |
|
Dinner |
Grilled salmon, sweet potato, steamed broccoli |
|
Hydration |
Herbal teas, infused water (caffeine in moderation) |
✅ Wellness Highlights
- Encourages daily balance and consistent energy
- Offers foods that support restful sleep and clarity
- Includes ingredients known for heart and bone nourishment
- Helps promote steady digestion and metabolism
- Designed to fit a range of tastes and routines
👥 Who It’s Designed For
This plan is suitable for:
- Adults looking to support overall wellness through daily nutrition
- Women navigating midlife changes
- Individuals aiming to improve energy, mood, and dietary habits
- Teams and programmes focused on sustainable health guidance
No medical advice is provided — always consult a qualified professional for personalised care. This plan focuses on accessible food choices to support general wellbeing.
