7-Day Vegan Diet Plan for Menopause - Complete Meal Plan

Enthusiasts and even nutritionists have long celebrated the benefits of plant-based diets.

These advantages become even more pronounced for menopausal women, as these nutrients can provide the necessary support to help them maintain their bone density and heart health, which starts to suffer during stages of menopause.

As the body stops producing hormones like estrogen and progesterone, menopausal women face several risks far worse than just gaining weight and belly fat.

Following a vegan diet plan for menopause is an excellent way to make sure that you get your daily dose of calcium, magnesium, potassium, protein, and other essential nutrients. But these aren’t the only benefits of going vegan during menopause.

Below, we’ll discuss the benefits of going vegan and even provide a 7-day vegan diet plan for menopause.

Why Choose a Vegan Diet During Menopause?

Benefits of Plant-Based Nutrition for Hormonal Health

Phytochemicals and antioxidants are mostly found in plants. These vitamins and minerals help keep your body healthy and young, boosting your immune function. A healthier immune system means a lower risk of diseases and other complications like cancer, osteoporosis, and diabetes.

The same phytochemicals and antioxidants that are so good for your body also help keep inflammation at bay. These nutrient-dense and fiber-rich foods can regulate hormone levels, reducing classic menopause symptoms like mood swings and night sweats.

As a bonus, vegetables and fruits are naturally rich in fiber, which improves gut health and allows you to get more nutrients from your food.

Managing Menopause Symptoms with a Vegan Diet

According to this study, women on a vegan diet reported experiencing fewer vasomotor symptoms like hot flashes and night sweats than those who ate regular daily meals.

And since going vegan can help with weight management, it can further reduce the same vasomotor symptoms that have made life so much difficult for many women during menopause, as per another study.

Maintaining a healthy weight and a fit body plays a huge role in improving quality of life. It also boosts self-esteem and mental health, which in turn affects overall health.

Vegan diets are great for weight loss, but they’re also good for staying fit, healthy, and confident and for managing the other symptoms of menopause.

Key Nutrients in a Vegan Diet for Menopause

Plant-Based Protein Sources

Women in menopause should aim to consume at least 1 gram of healthy protein per kilogram of their body weight every day. If you can get it to 2, that’s even better.

Here are examples of plant-based protein sources and how much protein they contain:

• Seitan (wheat meat): 25-27g per 100g, 0.88-0.95 oz per 3.5 oz
• Chia seeds: 16.7g per 100g, 0.59 oz per 3.5 oz
• Lentils: 9g per 100g, 0.32 oz per 3.5 oz
• Tofu: 10g per 100g, 0.35 oz per 3.5 oz
• Grains (oats, barley, wheat, rye): 4.5g per 100g, 0.16 oz per 3.5 oz

We have created a great guide on what to eat or avoid in our Vegan Menopause diet Plan insights Article if you want to expand more into that macros, nutrients and vitamins.

Essential Vitamins and Minerals

If you’re thinking about following a vegan diet plan for menopause, consider focusing on these nutrients and minerals: vitamin D, calcium, iron, iodine, zinc, amino acids or protein, and omega-3.

Plant-based foods are notoriously lacking in these nutrients, especially if you don’t plan your meals carefully.

Our nutritionists at Reverse Health will help you plan your vegan meals to ensure you get all the essential vitamins and minerals for menopause.

However, one nutrient you probably can’t get from a vegan diet is Vitamin B12, primarily in animal meat, fish, eggs, and dairy. The good news is there’s a simple solution: take this vitamin as a supplement.

Omega-3 Fatty Acids and Their Importance

Most people know that omega-3 fatty acids are found in fatty fish like salmon and mackerel, but did you know that a vegan diet contains plenty of omega-3 fatty acid sources?

Plant sources like walnuts, brussels sprouts, seeds, seaweed, and algae contain plenty of omega-3, which reduces inflammation and helps relieve menopause-related joint pain and stiffness.

To be safe, you can take a DHA and EPA supplement for better heart and brain health.

Complete 7-Day Vegan Meal Plan for Menopause:

Day 1: Energizing and Nourishing Meals

Breakfast: Chia Pudding with Berries and Almonds

‍This nutrient-dense chia pudding supports menopausal women with its rich omega-3 content from chia seeds, which may help reduce hot flashes and night sweats. The antioxidants in berries help manage hormone-related mood changes, while almonds provide healthy fats, protein, and magnesium for bone health.

• Ingredients:
  • Chia seeds: 30g (1 oz) - 150 calories
  • Almond milk: 240ml (8 oz) - 30 calories
  • Mixed berries: 100g (3.5 oz) - 50 calories
  • Almonds: 15g (0.5 oz) - 90 calories
• Total Calories: 320 calories

Lunch: Quinoa Salad with Roasted Vegetables and Tahini Dressing

‍This quinoa salad is a complete protein powerhouse, rich in fiber, B vitamins, and essential minerals. The roasted vegetables add vitamins and phytoestrogens to help manage menopausal symptoms, while the tahini dressing provides healthy fats and calcium for bone support.

• Ingredients:
  • Quinoa: 120g (4.2 oz) cooked - 220 calories
  • Roasted bell peppers and zucchini: 150g (5.3 oz) - 80 calories
  • Tahini: 30g (1 oz) - 180 calories
  • Olive oil: 10ml (0.34 oz) - 90 calories
• Total Calories: 570 calories

Dinner: Stir-Fried Tofu with Broccoli and Brown Rice

‍This dish offers a balance of plant-based protein from tofu, phytoestrogens from broccoli, and complex carbohydrates from brown rice, all essential for maintaining energy and muscle mass during menopause.

• Ingredients:
  • Tofu: 150g (5.3 oz) - 150 calories
  • Broccoli: 100g (3.5 oz) - 35 calories
  • Brown rice: 150g (5.3 oz) cooked - 165 calories
  • Soy sauce: 10ml (0.34 oz) - 10 calories
• Total Calories: 360 calories

Snacks: Mixed Nuts, Apple Slices with Almond Butter

‍These snacks provide a balance of healthy fats, protein, and fiber. Mixed nuts are rich in minerals important for bone health, and apple slices with almond butter offer natural sweetness and additional healthy fats.

• Ingredients:
  • Mixed nuts: 30g (1 oz) - 180 calories
  • Apple slices: 100g (3.5 oz) - 52 calories
  • Almond butter: 15g (0.5 oz) - 98 calories
• Total Calories: 330 calories

Day 2: Balanced Nutrition for Hormonal Support

Breakfast: Green Smoothie with Spinach, Banana, and Plant-Based Protein Powder

‍This green smoothie is packed with nutrients that support hormonal balance during menopause. Spinach provides bone-healthy calcium, bananas add potassium and natural sweetness, and the plant-based protein powder helps build and maintain muscle mass.

• Ingredients:
  • Spinach: 50g (1.8 oz) - 12 calories
  • Banana: 100g (3.5 oz) - 89 calories
  • Plant-based protein powder: 30g (1 oz) - 120 calories
  • Almond milk: 240ml (8 oz) - 30 calories
• Total Calories: 251 calories

Lunch: Lentil Soup with Whole Grain Bread

‍Lentils provide complete plant-based protein, fiber, and iron, essential for menopausal women. Whole grain bread adds complex carbohydrates and additional fiber to keep you full and satisfied.

• Ingredients:
  • Lentils: 200g (7 oz) cooked - 230 calories
  • Whole grain bread: 60g (2.1 oz) - 150 calories
• Total Calories: 380 calories

Dinner: Chickpea Curry with Basmati Rice and Steamed Vegetables

‍Chickpeas offer plant-based protein and compounds that may help manage menopausal symptoms. Basmati rice provides sustained energy, while steamed vegetables add essential vitamins, minerals, and antioxidants.

• Ingredients:
  • Chickpeas: 150g (5.3 oz) cooked - 210 calories
  • Basmati rice: 150g (5.3 oz) cooked - 180 calories
  • Steamed broccoli and cauliflower: 100g (3.5 oz) - 35 calories
• Total Calories: 425 calories

Snacks: Carrot Sticks with Hummus, Fresh Berries

‍Carrot sticks offer fiber and beta-carotene, supporting skin health during menopause. Hummus provides plant-based protein and healthy fats, while fresh berries are rich in antioxidants that may help manage mood and cognitive changes.

• Ingredients:
  • Carrot sticks: 100g (3.5 oz) - 41 calories
  • Hummus: 50g (1.8 oz) - 150 calories
  • Fresh berries: 100g (3.5 oz) - 50 calories
• Total Calories: 241 calories

Day 3: Anti-Inflammatory and Satisfying Foods

Breakfast: Overnight Oats with Chia Seeds, Almond Milk, and Fresh Fruit

‍Overnight oats offer complex carbohydrates and fiber, while chia seeds provide anti-inflammatory omega-3s. Almond milk adds creaminess and vitamin E, and fresh fruit contributes natural sweetness and antioxidants.

• Ingredients:
  • Oats: 50g (1.8 oz) - 190 calories
  • Chia seeds: 15g (0.5 oz) - 75 calories
  • Almond milk: 240ml (8 oz) - 30 calories
  • Fresh fruit (berries/apples): 100g (3.5 oz) - 50 calories
• Total Calories: 345 calories

Lunch: Spinach and Mushroom Wrap with Avocado

‍This wrap is rich in folate from spinach, anti-inflammatory compounds from mushrooms, and healthy monounsaturated fats from avocado, supporting heart health and skin elasticity during menopause.

• Ingredients:
  • Spinach: 50g (1.8 oz) - 12 calories
  • Mushrooms: 100g (3.5 oz) - 22 calories
  • Avocado: 70g (2.5 oz) - 112 calories
  • Whole grain wrap: 60g (2.1 oz) - 150 calories
• Total Calories: 296 calories

Dinner: Quinoa Pulao with Mixed Vegetables and Spices

‍Quinoa provides complete protein, while mixed vegetables add vitamins, minerals, and phytoestrogens that help manage menopausal symptoms. Spices like turmeric and cumin offer anti-inflammatory benefits.

• Ingredients:
  • Quinoa: 120g (4.2 oz) cooked - 220 calories
  • Mixed vegetables (bell peppers, carrots, peas): 150g (5.3 oz) - 60 calories
  • Olive oil: 10ml (0.34 oz) - 90 calories
• Total Calories: 370 calories

Snacks: Roasted Pumpkin Seeds, Orange Slices

‍Roasted pumpkin seeds are rich in zinc, supporting immune function and skin health, while orange slices provide vitamin C, beneficial for overall wellness during menopause.

• Ingredients:
  • Pumpkin seeds: 30g (1 oz) - 170 calories
  • Orange slices: 100g (3.5 oz) - 47 calories
• Total Calories: 217 calories

Day 4: Focus on Bone Health and Vitality

Breakfast: Avocado Toast on Whole Grain Bread with Tomato Slices

‍Avocado is a rich source of healthy monounsaturated fats, while whole grain bread provides complex carbohydrates and fiber for sustained energy. Tomato slices add lycopene, an antioxidant that may reduce the risk of certain cancers.

• Ingredients:
  • Avocado: 70g (2.5 oz) - 112 calories
  • Whole grain bread: 60g (2.1 oz) - 150 calories
  • Tomato slices: 50g (1.8 oz) - 9 calories
• Total Calories: 271 calories

Lunch: Black Bean Tacos with Salsa and Guacamole

‍Black beans offer plant-based protein, fiber, and essential minerals like iron and zinc, which support bone health during menopause. Salsa and guacamole provide vitamins, minerals, and healthy fats to support overall well-being.

• Ingredients:
  • Black beans: 150g (5.3 oz) - 210 calories
  • Salsa: 50g (1.8 oz) - 20 calories
  • Guacamole: 70g (2.5 oz) - 120 calories
• Total Calories: 350 calories

Dinner: Lentil Stew with Spinach and Sweet Potatoes

‍Lentils provide plant-based protein and minerals like calcium and magnesium, important for bone health. Spinach adds calcium, and sweet potatoes provide beta-carotene and vitamin C to support immune function.

• Ingredients:
  • Lentils: 200g (7 oz) - 230 calories
  • Spinach: 50g (1.8 oz) - 12 calories
  • Sweet potatoes: 150g (5.3 oz) - 130 calories
• Total Calories: 372 calories

Snacks: Fortified Plant-Based Yogurt, Almonds

‍Fortified plant-based yogurt, such as soy or almond-based, provides calcium and vitamin D for bone health during menopause. Almonds offer healthy fats, protein, and magnesium to help maintain bone density.

• Ingredients:
  • Plant-based yogurt: 150g (5.3 oz) - 120 calories
  • Almonds: 30g (1 oz) - 180 calories
• Total Calories: 300 calories

Day 5: Hormone-Balancing and Energizing Meals

Breakfast: Smoothie Bowl with Berries, Flaxseeds, and Granola

‍This smoothie bowl is rich in antioxidants from berries, which help manage hormone-related mood changes. Flaxseeds contain lignans, supporting hormonal balance, while granola provides complex carbohydrates and fiber to keep you feeling full and energized.

• Ingredients:
  • Mixed berries: 100g (3.5 oz) - 50 calories
  • Flaxseeds: 15g (0.5 oz) - 80 calories
  • Granola: 50g (1.8 oz) - 200 calories
  • Almond milk: 240ml (8 oz) - 30 calories
• Total Calories: 360 calories

Lunch: Grain Bowl with Brown Rice, Tofu, and Mixed Greens

‍This grain bowl balances complex carbohydrates, plant-based protein, and nutrient-dense greens. Tofu provides isoflavones, which can help manage hot flashes and night sweats, while mixed greens like spinach and kale are rich in vitamins, minerals, and antioxidants.

• Ingredients:
  • Brown rice: 150g (5.3 oz) cooked - 165 calories
  • Tofu: 150g (5.3 oz) - 150 calories
  • Mixed greens (spinach, kale): 100g (3.5 oz) - 25 calories
  • Olive oil: 10ml (0.34 oz) - 90 calories
• Total Calories: 430 calories

Dinner: Vegan Shepherd’s Pie with Lentils and Mashed Cauliflower

‍Lentils are an excellent source of plant-based protein, fiber, and B vitamins, essential for energy production and hormone regulation. The mashed cauliflower topping provides a creamy texture along with additional vitamins, minerals, and antioxidants for overall health.

• Ingredients:
  • Lentils: 200g (7 oz) cooked - 230 calories
  • Mashed cauliflower: 150g (5.3 oz) - 50 calories
  • Olive oil: 10ml (0.34 oz) - 90 calories
• Total Calories: 370 calories

Snacks: Cucumber Slices with Hummus, Dried Apricots

‍Cucumbers are hydrating and rich in silica, which helps maintain skin elasticity during menopause. Hummus offers plant-based protein and healthy fats, while dried apricots provide natural sweetness and fiber.

• Ingredients:
  • Cucumber slices: 100g (3.5 oz) - 16 calories
  • Hummus: 50g (1.8 oz) - 150 calories
  • Dried apricots: 30g (1 oz) - 70 calories
• Total Calories: 236 calories

Day 6: Nutrient-Dense and Filling Options

Breakfast: Vegan Pancakes with Maple Syrup and Blueberries

‍Vegan pancakes made with whole grain flour and plant-based milk provide complex carbohydrates, fiber, and B vitamins for energy. Blueberries add antioxidants that may help manage cognitive changes during menopause, while maple syrup adds natural sweetness.

• Ingredients:
  • Whole grain flour: 100g (3.5 oz) - 340 calories
  • Plant-based milk: 240ml (8 oz) - 30 calories
  • Blueberries: 50g (1.8 oz) - 25 calories
  • Maple syrup: 20ml (0.68 oz) - 52 calories
• Total Calories: 447 calories

Lunch: Chickpea Salad with Cucumber, Tomato, and Lemon Dressing

‍Chickpeas are a vital protein source for menopausal women. Fresh vegetables like cucumber and tomato provide essential vitamins, minerals, and phytoestrogens, while lemon dressing adds a zesty flavor and vitamin C for immune support.

• Ingredients:
  • Chickpeas: 150g (5.3 oz) cooked - 210 calories
  • Cucumber: 100g (3.5 oz) - 16 calories
  • Tomato: 100g (3.5 oz) - 18 calories
  • Lemon juice: 15ml (0.5 oz) - 4 calories
• Total Calories: 248 calories

Dinner: Stuffed Bell Peppers with Quinoa and Black Beans

‍Bell peppers provide vitamin C, which can help manage menopausal symptoms like mood changes and fatigue. Quinoa and black beans combine to offer complex carbohydrates, fiber, and plant-based protein, keeping you full and satisfied.

• Ingredients:
  • Bell peppers: 2 medium-sized (240g or 8.5 oz) - 60 calories
  • Quinoa: 120g (4.2 oz) cooked - 220 calories
  • Black beans: 150g (5.3 oz) cooked - 210 calories
• Total Calories: 490 calories

Snacks: Raw Veggie Sticks, Dates with Almonds

‍Raw veggie sticks like carrots and celery are low in calories but high in fiber, vitamins, and minerals. Dates provide natural sweetness and fiber, while almonds offer healthy fats, protein, and magnesium to support bone health.

• Ingredients:
  • Carrot sticks: 100g (3.5 oz) - 41 calories
  • Celery sticks: 100g (3.5 oz) - 16 calories
  • Dates: 30g (1 oz) - 80 calories
  • Almonds: 15g (0.5 oz) - 90 calories
• Total Calories: 227 calories

Day 7: Light and Refreshing Meals

Breakfast: Smoothie with Kale, Mango, and Coconut Water

‍This smoothie combines nutrient-dense kale, high in calcium, iron, and vitamin K, with the natural sweetness of mango and the hydration of coconut water, making it ideal for bone health and hydration during menopause.

• Ingredients:
  • Kale: 50g (1.8 oz) - 25 calories
  • Mango: 100g (3.5 oz) - 60 calories
  • Coconut water: 240ml (8 oz) - 45 calories
• Total Calories: 130 calories

Lunch: Zucchini Noodles with Pesto and Cherry Tomatoes

‍Zucchini noodles are a low-calorie, fiber-rich alternative to pasta. The basil-based pesto adds healthy fats and antioxidants, while cherry tomatoes contribute vitamin C and lycopene for added health benefits.

• Ingredients:
  • Zucchini noodles: 150g (5.3 oz) - 25 calories
  • Pesto: 30g (1 oz) - 180 calories
  • Cherry tomatoes: 100g (3.5 oz) - 18 calories
• Total Calories: 223 calories

Dinner: Grilled Portobello Mushrooms with Garlic and Herbs

‍Portobello mushrooms are a meaty and filling plant-based option that promotes satiety. They are a good source of selenium, a mineral that may help reduce the risk of certain cancers during menopause.

• Ingredients:
  • Portobello mushrooms: 200g (7 oz) - 50 calories
  • Olive oil: 10ml (0.34 oz) - 90 calories
  • Garlic and herbs: 10g (0.35 oz) - 15 calories
• Total Calories: 155 calories

Snacks: Fresh Fruit Salad, Pistachios

‍A colorful fruit salad made with various seasonal fruits provides a refreshing and nutrient-dense snack. Pistachios are a great source of protein, healthy fats, and antioxidants, supporting overall health during menopause.

• Ingredients:
  • Fresh fruit (mixed): 150g (5.3 oz) - 60 calories
  • Pistachios: 30g (1 oz) - 160 calories
• Total Calories: 220 calories

Tips for Sticking to Your Vegan Diet During Menopause

Meal Prep and Planning Strategies

Adopting a vegan diet during menopause can yield great rewards, but it’s also incredibly challenging.

The best way to succeed is to remain consistent with meal prep and planning.

Setting aside a time each week when you plan your meals for the upcoming week and prepping ingredients in advance makes it easier to cobble up a meal and encourages you to eat fresh produce.

Finally, remember to stay flexible and create a rotating menu. This way, you can take advantage of seasonal products and sales or accommodate unexpected changes, but you won’t have to think as hard when planning your meals.

Managing Cravings and Nutrient Gaps

Though the vegan diet has many health benefits, it isn’t always the healthiest choice, especially if done wrong.

For example, the Journal of Nutrition found that meat and dairy substitutes made from vegan and vegetarian resources are examples of ultra-processed foods that are bad for your health.

If you want to get the most out of this lifestyle during menopause, avoid anything processed. Eat only nutrient-dense plant-based foods like beans, lentils, vegetables and fruits.

Staying Hydrated and Active

Always keep yourself hydrated, especially during menopause. The good thing about the vegan diet is that many fruits and vegetables are high in water content.

Fruits like watermelon, cucumbers, oranges, berries, and peaches are made up of at least 85% water. They make for hydrating and healthy snacks you can munch on and not feel guilty.

But if you prefer vegetables, lettuce, celery, and bell peppers are just as hydrating.

Finally, try drinking herbal teas instead as an alternative to your coffee habit.

Of course, water is still the best source of hydration. You can also add peppermint, chamomile, and hibiscus for a calming effect and to add antioxidants to your water intake.

Remember these as you stay active in your menopause years.

Addressing Common Challenges with a Vegan Diet During Menopause

Ensuring Adequate Protein Intake

Getting plenty of protein on a vegan diet isn’t just possible. It’s easy!

Peanut butter, beans, tofu, seitan, nuts, and lentils contain plenty of protein to feed hungry muscles and satisfy you between meals.

If you feel like going full vegan is intimidating, you don’t have to jump in immediately. You can try going meatless a few days a week first to start.

Overcoming Digestive Issues

One of the downsides of following a vegan diet for menopause is you’ll encounter digestive issues.

For those with pre-existing conditions like irritable bowel syndrome (IBS), a vegan diet can make these symptoms worse. Going vegan also isn’t recommended if you have diabetes because most recipes are high in carbohydrates, but this is manageable with careful planning.

Also, if you are on a fully vegan diet, you’ll miss out on probiotics for menopause from dairy-based products, leading to imbalances and even health issues.

However, these digestive issues shouldn’t scare you away from trying a vegan diet. Any diet has downsides without careful planning.

Your food choices will determine whether you have digestive issues, regardless of whether you go vegan.

Coping with Energy Fluctuations

It’s normal for your energy to be all over the place as you transition into a new diet. You can minimize its impact by tracking what you eat by using weight loss apps to track how much you eat. The secret to having a lot of energy from a vegan diet is to make sure you eat enough calories and nutrients while staying hydrated.

Not eating enough isn’t the only obvious reason why you might feel fatigued. A more simple reason is you’re not getting enough quality sleep.

Menopausal women have a hard time sleeping and getting seven to nine hours of sleep at night, preventing their bodies from properly recharging.

Conclusion: Thriving During Menopause with a 7-Day Vegan Diet

A plant-based or vegan diet works for anyone, including those experiencing menopause. However, like any other menopause diet plan, consistency and research are key here. This isn’t going to work for you if you don’t put in the time and effort.

Start small, going meat-free only once a day or once a week. Eventually, as you become more confident, you can start eating less meat. In time, these small steps can help you make more sustainable changes to your diet. Before you know it, you’ll have gone full vegan.

Here at Reverse Health, we take some of the burden of that planning off of you so you can focus on living the healthiest life possible during your menopause years.

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