A Sample High-Protein, High-Fiber Meal Plan

Knowing what to eat is one thing – knowing how to put it all together is another. That’s where a meal plan can help. By following a structured 7-day meal plan tailored for women 40+, you take the guesswork out of healthy eating.

For example, a day on this plan might include an egg-white veggie omelet with whole-grain toast for breakfast, a big salad with grilled chicken and quinoa for lunch, Greek yogurt with berries and nuts for a snack, and salmon with roasted vegetables and brown rice for dinner. This kind of menu ensures you’re hitting that protein goal and getting plenty of fiber and nutrients.

Meal plans also help with portion control and consistency – no more grabbing whatever’s convenient (or skipping meals, which can backfire). Importantly, such a plan should be realistic and enjoyable.

A Mediterranean-style diet is an excellent template: it emphasizes vegetables, lean proteins (fish, poultry), legumes, healthy fats (olive oil, avocado), and whole grains. Studies show that Mediterranean and other whole-food diets help menopausal women lose fat mass while improving overall health. Following a meal plan built around these principles will fuel your workouts, support hormone health, and steadily whittle that waistline.

(Need ideas? Download my 1-Week Menopause Meal Plan from the STORE page!)