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Menopause Meal Plan

Menopause Meal Plan

The Green Gingko
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Targeted nutrition to address menopausal concerns including weight gain, bone health, and hot flashes.

Our Menopause Support Program focuses on incorporating nutrients like calcium and magnesium for healthy bones, protein to support a healthy weight, and phytoestrogens to reduce hot flashes.


#1 Meal Plan

Breakfast - Siken Tofu Scramble, Pear & Kale Protein Smoothie, Broccoli & Pepper Egg Scramble, Stuffed Plantains (Banana), Sweet Potato Bacon Hash with Egg, Oatmeal Berry jars, Spinach & Sweet Potato Frittata

Lunch -  Quinoa Tabbouleh, Citrus Coconut White Fish, Ginger Beef Lettuce Wraps, Kimchi & Kale Scrambled Eggs, Steak & Egg Sandwich, Beef Chow Mein, Asparagus & Mushroom Frittata,

Dinner _ Avocado & Steak Salad, Ginger Turmeric Salmon & Potatoes, Sweet Potato Shepherd's Pie, Port & Cabbage Soup, Coconut Yogurt Chicken, Sweet Potato Salmon Patties, lamb Kafta


#2 Meal Plan

Breakfast - Creamy Blueberry Smoothie, Chocolate Cherry Overnight Oats, Vanilla Protein Yogurt Parfait, Saucy Berry Citrus Oatmeal, Warm Apple Chia Pudding, Mushroom & Cauliflower Rice Bowl, Green Pancakes

Lunch - Avocado Tuna Salad, Pesto Quinoa & White Bean Salad, Simple Salmon Salad, Hummus Pasta, Citrusy Kale & Carrot Salad, Tahini Chopped Salad, meal Prep Taco Bowl

Dinner - Classic Falafel, Chicken, Rapini & Kale, Salsa Steamed Cod, Cuban Mojo Chicken, Ground Turkey, Broccoli & Sweet Potato, Cucumber & Pepper Tabbouleh with Chicken, One Pan Steak, Mushrooms & Green Beans


Adding Snacks

If you would like to add snacks to your weekly menu we have two plans easy to follow Snack Meal Plans you can choose from.

Snacks #1 - Sun Dried Tomato Hummus, Sea Salt Spinach Chips, Roasted Chickpeas, Sweet Potato Fries with Creamy Salsa, Kale & Prosciutto Egg Muffins, Peach Yogurt Parfait, Raspberry Chia Fresca, Carrot & Beet Salso with Plantain Chips (Banana), Stuffed Avocado with Sumac-spiced Black Beans, Sauerkraut Avocado mash with Crackers, Coconut Chive Flatbread, Sardine Stuffed Avocado, Chocolate coconut Fat Bombs, Sweet Potato Flatbread


Snacks #2 - Raspberry Zinger Smoothie, Pumpkin Breakfast Donuts, Cinnamon Flax Muffins, Sweet Potato Baked Egg, Sea Salt & Garlic Crackers, Nacho Cheese Doritos, Carrot Cake Chia Pudding, Flax Bread Avocado Toast, Kimchi, Blueberry Energy Smoothie, Sour Cream n'Onion Kale Chips, Cherry Blueberry Coconut Popsicles, Apple Cinnamon Chips, Spiralized Veggie Hummus Wraps


Design your own to meet your Dietary needs

What is also great about their "7 Day downloadable Meal Plans" is you can design them to suit your needs.  If you don't like mushrooms, easy they can alter the menu so you get recipes with no mushrooms.  Same if you are allergic to any foods, let's say nuts - they can do meal plans that don't contain nuts.  Anything you want to change from these 7 Day meal plans is easy.  A small fee will apply ($20) but you have that recipe forever.

These meal plans are designed for 2, 4 or 6 people.  If you would like meal plans for 5, 7 or even 10 people they can do that as well.  If you want Vegan recipes or Pescatarian recipes, they can do that too.  (above fee applies, but if a completely new menu is needed a fee of $50 applies - the cost includes the 7 Day Meal plan menu you have designed).

If you would like to change any of the menus, please email and they will be happy to help.

Once payment has been received you will be emailed your chosen 7-Day Menu Plan and away you go.


Need more personalized dietary advice

The Green Gingko is our Practitioner sister company.  If you are wanting to have a Meal Plan designed for you and you are not sure which foods to eat, or if you have any digestive issues like bloating, cramping, reflux, or heart burn or if you would like help with any other issue, you can make an appointment to see their Naturopath/Herbalist/Nutritionist who will be able to help you.  Email them at to make an appointment