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You’ll Love This Delicious THM Meal Plan for Menopause

Does menopause have you struggling with the scale? Then you’ll love this THM-friendly one-week meal plan for menopause!

After following the Trim Healthy Mama lifestyle for three years, I noticed the scale starting to creep upwards.

Turns out my body’s needs changed as I went through menopause.

I shared my tips for losing weight and keeping it off with Trim Healthy Mama a few weeks ago.

And apparently I’m not the only person dealing with these changes!

I’ve received so many emails and messages about THM and menopause.

Are you in this season of life too?

Tell me about your experience in the comments at the end of this post.

We moms need to stick together and help each other out, right?

I know it makes me feel better knowing I’m not alone.

And neither are you!

One of our most popular series of posts for Trim Healthy Mama is What’s On My Plate where we share ideas for putting together THM-friendly meals.

I recently shared a day of plates showing some of the changes I’ve made to my meals because of menopause.

And today, I have a full week of meal ideas for you!

Here’s a THM-friendly, week-long meal plan for menopause.

And honestly?

Even if you’re not in that season of your life, you’ll still love the variety of meals in this plan!

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A Few Things About The Meals

Before jumping into sharing the meals, let me share a little background.

I should probably start by saying I love meals that are fast and easy.

They also need to be family-friendly.

I’m not completely a Drive-Thru Sue, but I’m also not a Purist.

I like to make meals that will have some leftovers for fast lunches.

Also, I don’t eat a lot of baked goods because I rarely feel like baking them.

We all do Trim Healthy Mama our own way, right?

Most of the recipes I’m sharing in this meal plan don’t include any kind of “special” ingredients.

You’ll just need your favorite on-plan sweetener.

I also really like using collagen to add some protein to a meal.

My favorite collagen is from Vital Proteins because it’s odorless and dissolves quickly without any clumping.

I buy mine from Costco, but you can also get it from Amazon if you don’t have a Costco nearby.

Finally, I didn’t include serving and portion sizes for these meals.

Everyone has different needs based on their height, body type, and activity level.

Most days I eat three meals and a snack, spaced out every 3-4 hours.

Remember, you shouldn’t be feeling starving on Trim Healthy Mama, but you may be feeling a little hungry by the time your next meal time comes.

If you need to eat more meals each day than included in this meal plan, then go for it!

Just be mindful of the 3-4 hour suggestion for spacing out your meals.

This plan includes a lot of E meals, so you may need to add more protein and veggies on your plate, but pay attention to your net carbs (total carbs minus fiber and sugar alcohols) each meal.

Keep that net carb number below 45 grams at a meal.

Let me know if you have any questions!

One Week Meal Plan for Menopause (or any other time!)

For your convenience, I’ve included links to any recipes.


Breakfast (S): Low Carb Breakfast Casserole, 1 cup Sliced Strawberries, Coffee or Tea w/ cream

Lunch (E): Brown Rice and Beans, Mini Bell Peppers (I love using the peppers to scoop up the rice and beans!)

Dinner (FP): Roasted Chicken Breast (no skin, 1 tsp added fat per serving seasoned however you like), Steamed Broccoli, Cauli-rice

Snack (E): Sliced Apple with Peanut Junkie Butter


Breakfast (E): Sprouted Toast spread with Laughing Cow Cheese* and All-fruit jelly, Sliced Cucumbers, Nonfat Greek Yogurt (season with Everything Bagel Seasoning to dip the cucumbers, or sweeten and add vanilla extract), Collagen in Coffee or Tea with Almond Milk Creamer

Lunch (S): Romaine Lettuce Topped with Grilled Chicken, Hard Boiled Egg, Shredded Carrots, Cucumber, Bell Pepper, oil & vinegar

Dinner (E): Chicken Quinoa Bowls

Snack (FP): Sweetened Cottage Cheese Topped with Fruit


Breakfast (S): Jimmy Dean Delights Eggwich, Coffee or Tea w/ half & half

Lunch (E): Leftover Quinoa Bowl (I love eating it cold over a big bed of lettuce or shredded cabbage)

Dinner (S): Lemon Garlic Butter Salmon, Roasted Asparagus, Green Salad w/ vinaigrette

Snack (E): Brown Rice Cakes spread with Chocolate Peanut Junkie Butter (add 2 tsp cocoa powder to linked recipe) & 1/2 small sliced banana on top


Breakfast (S): Leftover breakfast casserole, Coffee or Tea w/ cream

Lunch (E): 2 slices sprouted bread, 4 oz. deli ham or turkey, Laughing Cow cheese wedge*, Dijon mustard, lots of raw veggies

Dinner (E): Trim Train Taco Soup, Cornbread

Snack (E): Apple Protein Smoothie


Breakfast (E): Apple Pie Oatmeal, Coffee or Tea w/ half & half

Lunch (E): Leftover Rice and Beans, lots of raw veggies

Dinner (E): Baked chicken (lightly spray with coconut oil cooking spray and season with salt, pepper, garlic powder, and ground thyme), Sweet Potato sprinkled with cinnamon and sweetener, Steamed Green Beans (make extra sweet potatoes to add to salads or to spread on toast or rice cakes for a snack)

Snack (FP): Spread 2 wedges of laughing cow cheese* on sliced bell peppers then wrap in deli ham or turkey


Breakfast (E): Sprouted bagel with Laughing Cow Cheese* wedge & Everything Bagel Seasoning, clementine, Coffee or Tea with collagen and almond milk

Lunch (E): Leftover Trim Train Taco Soup and Cornbread

Dinner (S): Pizza Bowls, Green Salad with lots of veggies and vinaigrette dressing (I serve this with garlic bread or bread sticks for the kids)

Snack (S): Chocolate Volcano Mudslide Muffin (go ahead and treat yo’self with some whipped cream on top!)


Breakfast (S): Fried Eggs, Bacon, 1 cup Berries, Coffee or Tea with half & half

Lunch (FP): Big Salad: Romaine, lots of veggies, leftover chicken, with Salsa for dressing

Dinner (E): Mexican Brown Rice and Chicken, Sauteed Bell Peppers & Onions

Snack (E): Peanut Butter Banana Scones and coffee or tea with almond milk creamer (Sometimes I make a larger batch to have for breakfast or snacks the next week)

* All Laughing Cow Cheese used in this meal plan should only have 1.5 grams of fat per wedge. Be sure to check package labels.

Get the Printable Meal Plan!

Make your life easy and download the printable version of this plan for easy reference.

Printable THM-friendly menopause meal plan graphic

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THM Resources

If you have any questions or suggestions, contact me or leave a comment below!

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pinterest graphic for THM Printable Healthy Meal Plan