Menopausal Symptoms

Description

Most important nutrients: Calcium, Magnesium, Vitamin E, Omega 3 fatty acids Most important foods: Cold water fish, Flaxseeds, Soy foods, Legumes, Whole grains and seeds, Sea vegetables Avoidances: Spicy

Menopausal Symptoms - Day 1

Breakfast

Snack

  • 8 oz yogurt
  • 1 tbsp flax seeds
  • ¼ cup blueberries

Lunch

Dinner

Nutritional Profile

Calories1925
Calories from fat28%
Fiber59g
Calcium122%
Magnesium173%
Vitamin E149%
Omega-3 fatty acids4.6 grams

Menopausal Symptoms - Day 2

Breakfast

Snack

  • Rice cake with 1 tbsp cashew butter
  • Medium pear

Lunch

Dinner

Nutritional Profile

Calories1926
Calories from fat31%
Fiber47 g
Calcium103%
Magnesium245%
Vitamin E110%
Omega-3 fatty acids4.5 grams

Menopausal Symptoms - Day 3

Breakfast

  • 8 oz plain yogurt
  • 1 tbsp flax seeds
  • 3 figs, sliced
  • ½ papaya

Snack

  • 6 oz soy milk
  • ½ cup trail mix:
    • pumpkin seeds
    • walnuts
    • dried figs

Lunch

  • ¾ cup pinto beans
  • 1 cup brown rice
  • ¼ cup avocado
  • ½ cup salsa
  • 3 olives
  • Salad:
    • 1 cup romaine
    • ½ cup dandelion greens
    • ¼ cup cucumbers
    • ¼ cup carrots
  • Dressing:
    • 2 tbsp soy yogurt
    • 1 tbsp olive oil
    • herbs and spices

Dinner

  • 6 oz broiled halibut
  • 1 cup cooked barley
  • ¾ cup green peas
  • 1 tbsp sliced almonds
  • 1 cup cooked turnip greens
  • 1 tsp kelp

Nutritional Profile

Calories1984
Calories from fat23%
Fiber64g
Calcium130%
Magnesium231%
Vitamin E231%
Omega-3 fatty acids4.1 grams

Menopausal Symptoms - Day 4

Breakfast

  • 1 cup oatmeal
  • 1 tsp molasses
  • 1 tbsp flax seeds
  • 1 piece spelt bread toast
  • 1 tbsp almond butter
  • ½ sliced banana
  • 6 oz orange juice

Snack

  • 1 cup fruit salad:
    • grapefruit
    • pear
    • raspberries
  • 8 oz yogurt

Lunch

  • Tofu salad:
    • 1 cup chard
    • 1 cup mustard greens
    • 4 oz baked tofu
    • ¼ cup tomato
    • ¼ cup fennel
    • 4 crimini mushrooms
    • 1 tbsp nori flakes
    • 1 tbsp sunflower seeds
  • Sesame Honey Mustard Vinagarette dressing:
    • 1 tbs flax seed oil dressing
    • 1 tsp balsamic vinegar
    • 1 tsp Dijon mustard
    • 1 tsp mustard seeds
    • 1 tsp sesame seeds
    • 1 tsp honey

Dinner

  • 6 oz broiled scallops and shrimp
  • 1 tbsp sesame seeds
  • Lemon juice
  • 1 cup quinoa
  • 1 cup collard greens
  • 1 clove garlic
  • 1 cup sweet potato
  • 1 tbsp pumpkin seeds
  • 1 tsp maple syrup

Nutritional Profile

Calories1976
Calories from fat30%
Fiber42g
Calcium184%
Magnesium242%
Vitamin E252%
Omega-3 fatty acids11.6 grams
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