Galveston Diet Meal Plan: A Complete Guide

Are you entering midlife and feeling the impact of menopause, weight gain, and aches and pains?

Well, guess what? You’re not alone.

Entering 40, women’s estrogen levels decline, leading to menopause, weight gain, inflammation, and an increase in chronic illness.

Fortunately, there is hope with the Gavelston diet.

In this article, we introduce the Galveston diet. We discuss the core principles, benefits, foods to include, foods to avoid, and a meal plan to help you regain control of your health.

Galveston Diet Meal Plan Overview

The Galveston diet is a weight loss and wellness program created by OB-GYM Dr. Mary Claire Haver, designed to help women navigate perimenopause and menopause.

Based on three core pillars: intermittent fasting, anti-inflammatory nutrients, and low-carb intake, it aims to reduce inflammation, stabilize insulin levels, and address symptoms and wellbeing with healthy fats.

Downloadable 1-Page Summary of the Galveston Diet

This downloadable resource can be used to quickly reference key principles, rules, facts, and best practices of the Galveston diet.

Core Principles of the Galveston Diet

The Galveston diet is based on the core principles of intermittent fasting, quality anti-inflammatory whole foods, and low-carb intake

Intermittent Fasting

• 16:8 schedule: 16 hours fasting and eating within an 8-hour window
• Shown to improve body weight control
• Improves glucose homeostasis (balance)
• Anti-inflammatory effects

Anti-Inflammatory Whole Foods

• Vegetables and fruits contain fiber, antioxidants, vitamins, and minerals
• Healthy fats (fatty fish, olive oil, avocado, nuts, seeds)
• Lean protein (chicken breast, turkey, eggs)
• Limit or avoid processed foods

Low-Carb Intake

• Reduce carbohydrate intake and increase healthy fats.
• Macro targets: 70% fat, 20% protein, 10% carbohydrates.
• Makes the body rely on fat for energy

Target Audience and Benefits

The Galveston diet’s target audience is women approaching and over 40 in perimenopause and menopause.

Studies show that during this transition, women experience weight gain, a shifting of body fat to the abdomen, hot flashes, sleep disturbances, brain fog, fatigue, and insulin resistance.

Benefits

• Improve weight management
• Manage hot flashes and night sweats
• Reduce brain fog
• Increase energy levels
• Regulate insulin and blood sugar

7-Day Galveston Diet Meal Plan

The following Galveston diet contains two meals and two snacks each day. Each day will include meal timing, macronutrient breakdown for each meal, ingredients, and daily macronutrient totals.

Daily Calorie and Macronutrient Targets

• Calories: 1,600 kcal
• Fat: 70% of total daily calories
• Protein: 20% of total daily calories
• Carbohydrates: 10% of total daily calories

Nutrient Targets and Portion Sizes

Here is a list of nutrient targets and portion sizes for protein, fats, carbohydrates, and non-starchy vegetables.

Day 1

Total Macros: 1,550 kcal | Protein: 105 g | Carbs: 70 g | Fat: 95 g

12:00 PM: Lunch – Mediterranean Salmon Salad

Macros: 520 kcal | Protein: 38 g | Carbs: 12 g | Fat: 35 g

• Grilled salmon – 150 g
• Mixed greens – 3 cups
• Cucumber – 100 g
• Cherry tomatoes – 100 g
• Avocado – 75 g
• Olive oil – 1 tbsp

Prep tip: Dress the salad immediately before serving to keep greens crisp.

3:00 PM: Snack – Almonds & Eggs

Macros: 260 kcal | Protein: 16 g | Carbs: 6 g | Fat: 20 g

• Hard-boiled eggs – 2
• Almonds – 20 g

Prep tip: Prepare eggs in batches for several days.

6:00 PM: Dinner – Herb Chicken & Roasted Vegetables

Macros: 610 kcal | Protein: 45 g | Carbs: 18 g | Fat: 40 g

• Chicken thighs – 180 g
• Broccoli – 150 g
• Cauliflower – 150 g
• Olive oil – 1 tbsp
• Fresh herbs

Prep tip: Roast vegetables on the same tray as the chicken for easy cleanup.

7:30 PM: Snack – Chia Coconut Pudding

Macros: 160 kcal | Protein: 6 g | Carbs: 34 g | Fat: 0 g

• Chia seeds – 20 g
• Unsweetened almond milk – 200 ml
• Cinnamon

Prep tip: Prepare overnight for the best texture.

Day 2

Total Macros: 1,600 kcal | Protein: 115 g | Carbs: 65 g | Fat: 98 g

12:00 PM: Lunch – Turkey Avocado Lettuce Wraps

Macros: 480 kcal | Protein: 40 g | Carbs: 14 g | Fat: 28 g

• Turkey breast – 150 g
• Romaine lettuce leaves – 4
• Avocado – 80 g
• Bell pepper – 100 g
• Olive tapenade – 1 tbsp

Prep tip: Assemble wraps just before eating.

3:00 PM: Snack – Celery & Almond Butter

Macros: 220 kcal | Protein: 8 g | Carbs: 10 g | Fat: 18 g

• Celery – 150 g
• Almond butter – 2 tbsp

Prep tip: Portion the almond butter ahead of time.

6:00 PM: Dinner – Baked Cod & Greens

Macros: 700 kcal | Protein: 55 g | Carbs: 20 g | Fat: 42 g

• Cod – 220 g
• Brussels sprouts – 200 g
• Spinach – 150 g
• Olive oil – 1.5 tbsp

Prep tip: Roast Brussels sprouts until caramelized.

7:30 PM: Snack – Walnuts

Macros: 200 kcal | Protein: 12 g | Carbs: 21 g | Fat: 10 g

• Walnuts – 30 g
• Small berries – 50 g

Prep tip: Pair berries with nuts for added fiber.

Day 3

Total Macros: 1,580 kcal | Protein: 118 g | Carbs: 72 g | Fat: 90 g

12:00 PM: Lunch – Greek Chicken Salad

Macros: 530 kcal | Protein: 42 g | Carbs: 15 g | Fat: 34 g

• Grilled chicken breast – 170 g
• Mixed greens – 3 cups
• Feta cheese – 30 g
• Olives – 30 g
• Cucumber – 100 g
• Olive oil – 1 tbsp

Prep tip: Marinate chicken overnight for extra flavor.

3:00 PM: Snack – Eggs & Cucumbers

Macros: 180 kcal | Protein: 14 g | Carbs: 4 g | Fat: 12 g

• Hard-boiled eggs – 2
• Cucumber slices – 150 g

Prep tip: Sprinkle with sea salt and pepper.

6:00 PM: Dinner – Beef Stir-Fry

Macros: 700 kcal | Protein: 52 g | Carbs: 24 g | Fat: 42 g

• Lean beef – 180 g
• Bok choy – 150 g
• Mushrooms – 100 g
• Zucchini – 150 g
• Avocado oil – 1 tbsp

Prep tip: Cook vegetables quickly to retain texture.

7:30 PM: Snack – Coconut Yogurt

Macros: 170 kcal | Protein: 10 g | Carbs: 29 g | Fat: 2 g

• Unsweetened coconut yogurt – 150 g
• Chia seeds – 10 g

Prep tip: Add cinnamon for extra flavor.

Day 4

Total Macros: 1,560 kcal | Protein: 110 g | Carbs: 68 g | Fat: 92 g

12:00 PM: Lunch – Tuna Avocado Salad

Macros: 500 kcal | Protein: 40 g | Carbs: 12 g | Fat: 33 g

• Tuna – 150 g
• Avocado – 80 g
• Mixed greens – 3 cups
• Radishes – 50 g
• Olive oil – 1 tbsp

Prep tip: Use tuna packed in water for a leaner option.

3:00 PM: Snack – Pumpkin Seeds

Macros: 200 kcal | Protein: 10 g | Carbs: 8 g | Fat: 15 g

• Pumpkin seeds – 35 g

Prep tip: Store in portion-sized containers.

6:00 PM: Dinner – Roast Chicken & Cauliflower Mash

Macros: 700 kcal | Protein: 52 g | Carbs: 20 g | Fat: 45 g

• Chicken breast – 200 g
• Cauliflower – 250 g
• Green beans – 150 g
• Butter or olive oil – 1 tbsp

Prep tip: Blend cauliflower while warm for a creamy texture.

7:30 PM: Snack – Fresh Berries

Macros: 160 kcal | Protein: 8 g | Carbs: 28 g | Fat: 0 g

• Mixed berries – 150 g
• Greek yogurt – 100 g

Prep tip: Add berries just before serving.

Day 5

Total Macros: 1,600 kcal | Protein: 120 g | Carbs: 75 g | Fat: 88 g

12:00 PM: Lunch – Shrimp Avocado Salad

Macros: 500 kcal | Protein: 42 g | Carbs: 14 g | Fat: 32 g

• Shrimp – 180 g
• Mixed greens – 3 cups
• Avocado – 80 g
• Cucumber – 100 g
• Olive oil vinaigrette – 1 tbsp

Prep tip: Chill shrimp before serving.

3:00 PM: Snack – Pecans

Macros: 220 kcal | Protein: 4 g | Carbs: 6 g | Fat: 22 g

• Pecans – 30 g

Prep tip: Toast lightly for extra flavor.

6:00 PM: Dinner – Bunless Beef Burger Plate

Macros: 720 kcal | Protein: 60 g | Carbs: 22 g | Fat: 44 g

• Lean beef patty – 200 g
• Asparagus – 200 g
• Side salad – 2 cups
• Olive oil dressing – 1 tbsp

Prep tip: Rest burgers for 5 minutes before serving.

7:30 PM: Snack – Hummus & Cucumbers

Macros: 160 kcal | Protein: 14 g | Carbs: 33 g | Fat: 0 g

• Hummus – 50 g
• Cucumber slices – 150 g

Prep tip: Portion hummus into individual servings.

Day 6

Total Macros: ~1,580 kcal | Protein: 112 g | Carbs: 72 g | Fat: 89 g

12:00 PM: Lunch – Vegetable Frittata & Avocado

Macros: 500 kcal | Protein: 34 g | Carbs: 14 g | Fat: 34 g

• Eggs – 3 large
• Egg whites – 150 g
• Spinach – 2 cups
• Mushrooms – 100 g
• Avocado – 75 g
• Olive oil – 1 tsp

Prep tip: Bake extra frittata portions for quick lunches later in the week.

3:00 PM: Snack – Macadamia Nuts & Cucumber

Macros: 230 kcal | Protein: 4 g | Carbs: 8 g | Fat: 23 g

• Macadamia nuts – 30 g
• Cucumber slices – 150 g

Prep tip: Portion nuts into containers to avoid overeating.

6:00 PM: Dinner – Grilled Salmon & Garlic Greens

Macros: 690 kcal | Protein: 56 g | Carbs: 22 g | Fat: 42 g

• Salmon – 200 g
• Zucchini – 200 g
• Kale – 150 g
• Olive oil – 1 tbsp
• Garlic – 2 cloves

Prep tip: Let salmon rest for 3–5 minutes after cooking to retain moisture.

7:30 PM: Snack – Chia Berry Pudding

Macros: 160 kcal | Protein: 18 g | Carbs: 28 g | Fat: 0 g

• Chia seeds – 15 g
• Unsweetened almond milk – 200 ml
• Mixed berries – 75 g
• Vanilla protein powder – ½ scoop

Prep tip: Mix thoroughly and refrigerate for at least 4 hours.

Day 7

Total Macros: 1,600 kcal | Protein: 118 g | Carbs: 78 g | Fat: 87 g

12:00 PM: Lunch – Mediterranean Chicken Bowl

Macros: 520 kcal | Protein: 42 g | Carbs: 18 g | Fat: 31 g

• Grilled chicken breast – 170 g
• Mixed greens – 3 cups
• Cucumber – 100 g
• Cherry tomatoes – 100 g
• Olives – 30 g
• Avocado – 60 g
• Olive oil dressing – 1 tbsp

Prep tip: Toss vegetables separately and add dressing just before eating.

3:00 PM: Snack – Mixed Nuts & Berries

Macros: 220 kcal | Protein: 8 g | Carbs: 15 g | Fat: 16 g

• Mixed nuts – 30 g
• Berries – 100 g

Prep tip: Use frozen berries if fresh ones aren't available.

6:00 PM: Dinner – Turkey Meatballs & Zucchini Noodles

Macros: 700 kcal | Protein: 58 g | Carbs: 28 g | Fat: 40 g

• Lean ground turkey – 200 g
• Zucchini noodles – 250 g
• Homemade tomato sauce – 120 g
• Parmesan cheese – 20 g
• Olive oil – 1 tbsp
• Side salad – 2 cups

Prep tip: Bake meatballs in batches and freeze extras for future meals.

7:30 PM: Snack – Coconut Cream & Berries

Macros: 160 kcal | Protein: 10 g | Carbs: 17 g | Fat: 0 g

• Greek yogurt – 150 g
• Mixed berries – 75 g
• Cinnamon – to taste

Prep tip: Stir cinnamon into the yogurt before adding berries.

Galveston Diet Food List

The Galveston diet consists of the following foods. Below we list recommended portion sizes and the benefits.

Proteins and Fats

Protein and healthy fat make up a large portion of the daily caloric intake on the Galveston diet.

Protein makes up 20% of your daily calorie intake. Sources indicate that protein improves fullness and increases diet-induced thermogenesis, the energy required to digest and absorb food.

This means fewer calories consumed and more calories burned, making it powerful for weight loss.

The recommended daily protein intake is 1.2–1.6 g/kg of body weight. You can meet the requirements by eating 25–30 grams of protein per meal from protein-rich foods such as chicken, turkey, fish, beef, tofu, tempeh, eggs, and Greek yogurt.

Fats are the most energy-dense macronutrient and make up approximately 70% of your daily calorie intake on the Galveston diet.

Healthy fat foods such as salmon, mackerel, sardines, avocado, olives, almonds, walnuts, chia seeds, flaxseeds, and nut butter can be consumed to meet these daily requirements.

Vegetables and Grains

Vegetables and grains must be added carefully to avoid increasing carbohydrate intake. Non-starchy vegetables make up 50% of the plate. Foods such as leafy greens, broccoli, cauliflower, zucchini, and peppers provide fiber, antioxidants, and nutrients. These are lower calorie, allowing you to increase food volume, which improves fullness.

Grains such as brown rice, quinoa, steel-cut oats, rolled oats, and wild rice account for 10% of your daily calorie intake. Added sparingly to avoid excess carbohydrate intake, they are a source of fiber, nutrients, and energy.

Foods to Avoid on the Galveston Diet

The Galveston diet has a whole foods foundation, meaning that processed, sugary, and fatty foods should be avoided. Below is a list of foods to avoid to help you decrease inflammation and address menopause symptoms.

Download the Full Galveston Diet PDF

The Galveston diet PDF contains everything you need to begin the diet, including a meal plan, grocery list, and diet strategies.

Included Resources in the PDF

• 21-day Galveston diet plan
• Galveston Diet Strategies
• Galveston Recipes
• Shopping List
• Progress Tracker

Connection to Reverse Health Program

The Reverse Health program is specifically designed to help women over 40 navigate the challenges of perimenopause and menopause through exercise and nutrition. When these strategies and insights are combined with the Galveston diet, it can help elevate the nutrition plan, leading to better results.

How to Adapt the Galveston Diet for Vegetarians

Adapting the Galveston diet for vegetarians requires a swap meat, poultry, and fish for high-protein plant-based foods. Here is a list of plant-based protein sources.

Cost Considerations for Following the Galveston Diet

Here is a list of common grocery items in the Galveston diet, including quantities and costs.

Common Mistakes to Avoid on the Galveston Diet

Here is a list of common pitfalls and mistakes people make when starting the Galveston Diet, along with tips on how to avoid them.

Q: What is the 3 3 3 rule for weight loss?

The 3-3-3 rule for weight loss refers to eating three balanced meals a day, drinking three bottles of water (3 liters), and exercising three hours per week. Balanced meals provide energy, fullness, and support muscle mass. Hydration curbs hunger and promotes optimal function. Meanwhile, regular exercise supports weight management and bone and muscle health.

Q: What is the difference between the Galveston diet and the Mediterranean diet?

The difference between the Galveston diet and the Mediterranean diet is that the Galveston diet is menopause-focused, while the Mediterranean diet is flexible. The Galveston diet uses intermittent fasting and carbohydrate restriction. Meanwhile, the Mediterranean diet focuses on lean protein, whole grains, and healthy fats for sustainability.

Q: How can a vegetarian follow the Galveston diet?

A vegetarian can follow the Galveston diet by swapping animal-based protein for plant-based protein. Foods such as poultry, meat, and fish can be changed for tofu, tempeh, Greek yogurt, chickpeas, and lentils.

Q: Is there a free Galveston Diet meal plan available?

There is a free Galveston diet meal plan available on the Reverse Health website. Reverse Health offers a comprehensive guide that highlights the core principles, strategies, a shopping list, and a basic 21-day meal plan to help you get started.

Q: How do I get started with the Galveston diet as a beginner?

To get started with the Galveston diet as a beginner, you should use Reverse Health’s free Galveston Diet PDF. This digital resource contains a basic 21-day meal plan, strategies, shopping lists, and tips to help get you started.=