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Menopause Meal Plan - Plant-Based

Menopause Meal Plan - Plant-Based

The Green Gingko
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Plant-based nutrition to maintain a healthy weight, protect bones and reduce hot flashes during menopause.

A program designed for plant-based eaters experiencing menopause. The meal plan includes plant-based sources of calcium, magnesium, and protein, with phytoestrogens to reduce hot flashes.


#1 Meal Plan

Breakfast - Pumpkin spice N'Oatmeal, Peach Raspberry Smoothie, Blueberry Granola Smoothie Bowl, Cinnamon Pear Oatmeal, Blueberry Breakfast Bars, Apple Oat Pancakes, Broccoli Potato Bites

Lunch - Oyster Mushroom & Bok Choy Noodles, Broccoli & Carrot Rollups, Greek Pasta Mason jar Salad, Sauerkraut Chickpea Bowl, Tofu Veggie Wrap, Charred kale Salad with Tahini Dressing, Warm lentil & Sweet Potato Salad

Dinner - Roasted Cabbage, Broccoli & Tofu, Mexican Style Fries Supreme, Layered Ratatouille, Quinoa & Tofu Stuffed Peppers, Aloo Palak, Masala Dosa, Eggplant Curry


#2 Meal Plan

Breakfast - Carrot Cake Baked Oatmeal, Oat pancakes, Mango Rocket Smoothie, Pecan Chia Granola, Cinnamon Orange Grain-Free Granola, Breakfast Baked Sweet Potato, Zucchini Tofu Scramble

Lunch - Mushroom & Cauliflower Rice Bowl, Chickpea Pasta with Pesto, Egyptian salad, Grilled Tempeh & Pear Salad, Quinoa Radish Bowl, Roasted Cabbage, Broccoli & tofu, Veggie Burger Bowl

dinner - Buckwheat Sweet Potato Bowl, Cozy Tofu Shakshuka, Lettuce Wrap Lentil Beet Burgers, Warm lentil & Sweet Potato Salad, Tofu & Broccoli Salad with peanut Sauce, tomato Chickpea Stuffed Potato, Carrot & mixed Bean Salad with Tahini Dressing


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 - Lemony dill Veggie Sandwich, Peach Cherry smoothie, No Bake Chocolate Almond Protein Bars, Cardamom & Lime Rice Pudding, Baked Veggie Pakoras, Hummus & Olive Bagel, Pistachio Trail Mix, Strawberry & Blueberry Parfait, Sun Dried Tomato Hummus, Vanilla Date Smoothie, Broccoli & Spiced Yogurt, Banana Mango Chia Pudding, Chewy Almond & Prune Bites, Chocolate coconut Energy Crunch Bars

Snacks #2 - Orange Turmeric Overnight Oats, Chocolate Pumpkin Energy Bars, Sunbutter Pumpkin Protein Balls, Fresh Salad rolls, Chocolate Peanut Butter Overnight N'Oats, Vegan Blueberry Muffins, Chocolate Pumpkin Muffins, Pesto Tofu Bites, Tamari Almonds, Peanut Butter Buckeyes, Sweet Potato & Coconut Bites, Peanut Butter Granola, Apple Crumble Bites, Vegan Gingerbread Muffins


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