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Menopause sample diet charts

4 sample days, each at three calorie levels, for menopause: vegetarian, non-veg, eggetarian and Jain, with every number calculated.

Menopause diet chart, Indian vegetarian: a sample day

The 1,500 calorie vegetarian sample day, meal by meal.

  1. 6:30 amEarly morning5 soaked almonds, 4 walnut halves91 kcal
  2. 8:30 amBreakfast1 besan chilla with paneer, 1½ katoris curd279 kcal
  3. 11:00 amMid-morning1½ oranges73 kcal
  4. 1:30 pmLunch2 rotis, 1½ katoris toor dal, 1 plate salad (cucumber, tomato, onion)443 kcal
  5. 5:00 pmEvening1 glass chaas (buttermilk), ½ small katori roasted chana92 kcal
  6. 8:00 pmDinner1 katori moong dal, 1 katori cabbage and peas sabzi, 2 rotis411 kcal
  7. 10:00 pmBedtime1 glass haldi milk, no sugar112 kcal

Day total: 1,501 kcal, 66 g protein.

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Every menopause chart: pick the way you eat, then a calorie level

Each chart is one sample day. The small number is the protein in that day.

Not sure which level? Start at 1,500, or work yours out: daily calories or calories for weight loss.

Vegetarian

Toor dal at lunch; moong dal with cabbage and peas sabzi at dinner.

1,20055 g protein1,50066 g protein1,80081 g protein

Non-vegetarian

Rohu fish curry with curd at lunch; moong dal with lauki sabzi at dinner.

1,20062 g protein1,50074 g protein1,80083 g protein

Eggetarian

Toor dal with mixed vegetable sabzi at lunch; dal palak with stir-fried vegetables at dinner.

1,20055 g protein1,50070 g protein1,80085 g protein

Jain

Toor dal at lunch; tomato and lauki soup with paneer tikka at dinner.

1,20056 g protein1,50067 g protein1,80081 g protein

Every menopause sample day is built around protein at every main meal and calcium from ragi, curd, paneer and milk. Read how Puja works with menopause.

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