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
Calories |
1925 |
Calories from fat |
28% |
Fiber |
59g |
Calcium |
122% |
Magnesium |
173% |
Vitamin E |
149% |
Omega-3 fatty acids |
4.6 grams |
|
Menopausal Symptoms - Day 2
|
Breakfast
Snack
- Rice cake with 1 tbsp cashew butter
- Medium pear
Lunch
Dinner
|
Nutritional Profile
Calories |
1926 |
Calories from fat |
31% |
Fiber |
47 g |
Calcium |
103% |
Magnesium |
245% |
Vitamin E |
110% |
Omega-3 fatty acids |
4.5 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
Calories |
1984 |
Calories from fat |
23% |
Fiber |
64g |
Calcium |
130% |
Magnesium |
231% |
Vitamin E |
231% |
Omega-3 fatty acids |
4.1 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
Calories |
1976 |
Calories from fat |
30% |
Fiber |
42g |
Calcium |
184% |
Magnesium |
242% |
Vitamin E |
252% |
Omega-3 fatty acids |
11.6 grams |
|
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