Vegan Meal Plan for Menopause Management

Discover a meticulously crafted 4-day vegan meal plan, designed by a registered dietitian, to address the common challenges of menopause—hot flashes, muscle loss, mood swings, fatigue, inflammation, and osteoporosis risk. But, it’s not just for those in menopause; it’s a power-packed plan beneficial for all, boasting over 1,800 calories and 100g of plant protein daily, without relying on supplements.

Maximizing Kitchen Efficiency

Begin with the longest cooking components to streamline your prep. Cook jasmine rice first, as it serves as a base for several meals. Meanwhile, chop and prep vegetables like onions, sweet potatoes, and Brussels sprouts, known for their estrogen metabolism benefits.

Lunch and Dinner Delights

Dive into a lentil harvest salad for lunch, featuring a unique Sriracha tahini dressing, and for dinner, savor tofu kimchi rice bowls. These meals are not only flavor-packed but also rich in nutrients essential for bone health and reducing menopause symptoms.

Breakfast and Snacks

Kickstart your mornings with creamy green maca smoothies, filled with ingredients like spinach, pineapple, and banana, aimed at combating mood swings and depression. For snacks, indulge in blackberry chia seed pudding, a perfect blend of omega-3 fatty acids, vital for brain health and inflammation reduction.

Nutritional Breakdown

This plan hits the mark on essential amino acids and key nutrients like calcium, magnesium, and vitamin K, critical for bone health. It also emphasizes omega-3 fatty acids and fiber, supporting brain function and a healthy gut.

Menopause Mastery Program

Unveil the possibility of making menopause the beginning of your best years with our Menopause Mastery course. Led by Dr. Daphne Bascom, the program combines expert knowledge with real-life experiences to navigate you through this transformative phase.