Menopausal Symptoms

Breakfast

• ½ grapefruit
• Poached eggs over steamed collard greens

Snack

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

Lunch

• Spicy posole soup
• Broiled salmon salad

Dinner

• Fruit salad with papaya dressing
• Broiled rosemary chicken over pureed lentils with chard

Nutritional Profile

Breakfast

• ½ cantaloupe
• Italian tofu frittata

Snack

• Rice cake with 1 tbsp cashew butter
• Medium pear

Lunch

• Warm quinoa salad
• Roasted red bell pepper soup

Dinner

• Baked salmon & walnut patties with red bell pepper sauce
• Simmered spinach
• Apricot tart

Nutritional Profile

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

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