Easy 7-Day Menu

This is a simple, repeatable plant-based menu designed for fitness and hormonal support. High protein, low fat, and built around a short list of ingredients that are easy to stock and keep on hand.

Lunches from Friday to Sunday include comfort meals and are more involved cooking-wise - the rest of the week is quick and straightforward. Breakfasts from Monday to Friday can be prepared the night before.

This menu is particularly well suited for women over 35 who are approaching, in, or navigating perimenopause or menopause. Every ingredient was chosen deliberately - for protein density, hormonal support, bone health, and energy. The carbohydrates are here to fuel an active lifestyle and keep you going throughout the day, not just to fill a plate.

Features

✓ High Protein Every Day
✓ Weekend Comfort Meals
✓ Complete Micronutrient Coverage
✓ Gut and Bone Health Support
✓ Soy-Rich for Hormonal Balance
✓ Easy Meal Prep
✓ Flexible - Order In or Cook from Scratch

Week at a Glance

Monday + Wednesday - beans for breakfast, broccoli gratin with tofu for lunch
Tuesday + Thursday - oats for breakfast, roasted zucchini with tofu for lunch
Friday - tofu scramble for breakfast, pizza or tortilla wraps for lunch
Saturday - savory pancakes for breakfast, pasta for lunch
Sunday - sweet pancakes for breakfast, burger for lunch

Protein Shakes

Morning shake / on waking: 360 ml (1½ cups) almond milk + 30 g (~1 scoop) protein powder. Use a blend you like - pea, rice, hemp, or sunflower protein all work well alone or combined. Add 5+ grams creatine, if you supplement with it. Blend and drink before breakfast, or mix with a splash of hot water if you prefer it warm. Tip: you can keep adding hot water to it as you drink it in the morning. That way you will also up your hydration while enjoying a tasty drink.

Evening shake / dinner time: 360 ml (1½ cups) oat milk + 30 g (~1 scoop) protein powder. This replaces dinner. See notes at the bottom of the page for swaps and alternatives. You can use almond milk again. We recommend oat milk in the evening for higher carb content to help with sleep and recovery. If you are watching your carb intake, you can stick with almond milk.

Daily Chocolate Fix

This is optional but recommended. Add 10 g (~ 1 square) dark chocolate to your midday coffee. Use it as a daily supplement and a chocolate fix - dark chocolate provides magnesium and flavonoids. Look for 70%-100% cocoa content. The higher the cocoa, the higher the benefits. The best time is mid-morning with your coffee - caffeine and flavonoids together improve focus and mood, and having it earlier in the day means the stimulants clear your system before bed.

 

Core Foods + Sample Menu

Monday + Wednesday Core Foods

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Core Macros: ~1923 Calories, 226 g carbs, 161 g protein, 55 g fat

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Sample Menu

On waking: protein shake
Breakfast: TVP beans + cucumbers avocado salad + carrot juice
Lunch: tofu broccoli gratin + lentil puree + bread (2 slices) + tomato juice
Dinner: protein shake

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Tuesday + Thursday Core Foods

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Core Macros: ~1980 Calories, 229 g carbs, 142 g protein, 66 g fat

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Tuesday + Thursday Sample Menu

On waking: protein shake
Breakfast: TVP oats with kiwi, tahini and walnuts + carrot juice
Lunch: roasted zucchini with green peas and yogurt + tofu + bread (2 slices) + tomato juice
Dinner: protein shake

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Friday Core Foods

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Core Macros: ~2100 Calories, 252 g carbs, 142 g protein, 71 g fat

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Friday Sample Menu

On waking: protein shake
Breakfast: tofu scramble + cucumber avocado salad + bread (2 slices) + carrot juice
Lunch: pizza (or 2 tortillas) with tofu, zucchini, mushrooms and cheese + tomato juice
Dinner: protein shake

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Saturday Core Foods

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Core Macros: ~1941 Calories, 224 g carbs, 150 g protein, 59 g fat

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Saturday Sample Menu

On waking: protein shake
Breakfast: savory TVP oat pancakes with yogurt + carrot juice
Lunch: pasta with broccoli, mushrooms and tofu + cashew parmesan + tomato juice
Dinner: protein shake

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Sunday Core Foods

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Core Macros: ~2019 Calories, 259 g carbs, 147 g protein, 50 g fat

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Sunday Sample Menu

On waking: protein shake
Breakfast: TVP oat pancakes with yogurt, strawberries and maple syrup + carrot juice
Lunch: TVP bean burger patty, burger bun*, lettuce, tomato, avocado and vegan cheese + cucumbers + tomato juice
Dinner: protein shake

* can skip for lower carb intake - or use half.

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Notes

Protein powder

The macros in this plan assume a protein powder providing around 24 g protein per 30 g scoop - typical of good quality pea protein or plant-based blends. If your powder provides less, your daily protein total will be lower than shown. Check the label and aim for at least 22 g protein per 30 g serving.

Evening shake

When it's hot outside: If you have a Ninja Creami, pour the milk and protein powder into the container in the morning, whisk well and freeze during the day, and process in the evening for protein ice-cream. You can make several batches ahead of time. For best results, hold the frozen tub under hot water for a minute or so (until you hear crackling of the ice separating from the tub walls) then blend it on Soft Ice-Cream setting for 4 minutes. Add a splash of soy or oat milk and re-spin for 2 minutes. This makes soft and creamy ice-cream without a struggle. Another tip is to add ¼ tsp of xanthan gum to the tub before blending and freezing. It makes the ice-cream even smoother. Some protein powders already include xanthan gum in them so check the label.

When it's cold outside: On any evening you can swap the shake for a warm vegetable soup (broccoli, zucchini, or tomato all work and can be made in bulk). To get the most out of it, make the soup first, then blend it, add plain protein powder (without sweeteners, sunflower or pea protein powders work best) and blend again. You can drink it or eat it with a spoon. It's comforting, high protein and easy for your body to digest at the end of the day. Another, even faster option, is to get a ready soup packet, dissolve it in hot water then add protein powder and blend. It's not as good as homemade, but it also works.

Recommended Supplements

With Breakfast
Add the following to your breakfast:

Vegan omega-3 750 mg EPA & DHA from algae - cardiovascular and anti-inflammatory support.
Vitamin D3 1000-2000 IU with K2 100 mcg - essential for calcium absorption and bone density.
Dandelion root extract (optional but recommended) - liver and hormone clearance support.
One Brazil nut - covers your full selenium RDA.
Sunflower seeds 1 tbsp (15g) - will help cover you for Vitamin E - double the amount is better.
A multivitamin is optional but recommended as a safety net - this menu covers almost all micronutrient requirements, but absorption varies and a broad-spectrum supplement ensures nothing slips through.

Coffee Break with Chocolate
Americano with L-theanine 200 mg - smooths the caffeine effect, longer focus. Add 10 g 100% dark chocolate to your coffee for magnesium and flavonoids.

Before Bed
Chamomile Tea - drink a cup of chamomile tea an hour before bed.
Valerian Root - add valerian root tincture to your tea - or use capsules - this helps sleep quality.
Magnesium glycinate 300-400 mg - for muscle relaxation, sleep, and bone support.
Zinc 15-25 mg - for thyroid function, immune health, and hormone regulation.

Meal Prep Tips

✓ Use canned beans and lentils. No cooking required - drain, rinse, use.

✓ Use frozen broccoli and frozen peas - no prep needed, cook straight from frozen.

✓ Prep your breakfasts the night before. TVP oats and pancake batter can both be mixed and refrigerated overnight. In the morning you just cook - 5 minutes or less.

✓ Make sourdough bread. If you want to take the bread up a notch nutritionally, make your own sourdough - it's easier than it sounds and significantly better for you than store-bought. See our sourdough guide here.

✓ Make tahini mousse for toppings. Once your tahini jar is about 20-25% empty, add water and a tablespoon of lemon juice or vinegar, seal and shake. You now have a light, ready-to-use tahini sauce for the week - works as a topping, dressing or dip.

✓ Make your morning shake the night before. Mix your protein powder with the milk the evening before and refrigerate. In the morning, top it up with hot water to warm it through and drink as you go.

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Core Foods Explained

Every ingredient in this menu was chosen for a reason. Here is why.

Cannellini Beans and Lentils
High in minerals - especially iron, magnesium and zinc - and excellent for gut health, longevity and satiety. Both digest slowly, which means steady energy and a longer feeling of fullness. Canned versions are just as nutritious as cooked from scratch and require no preparation beyond draining and rinsing.

Soy TVP (Textured Vegetable Protein)
Highly underrated. Made from dehydrated soy, it is extremely low in fat and very high in protein - one of the best protein-to-calorie ratios of any plant food. It has almost no flavor of its own and becomes pleasantly chewy when rehydrated, which makes it versatile across savory dishes, sweet dishes, and even pancakes as used in this menu. We combine it with oats and beans to reduce overall carbohydrates while significantly increasing protein per meal at very few extra calories. If you have never had soy TVP before, you may experience some bloating in the first week. Give your gut time to adjust and it will pass.

Avocado
A source of quality monounsaturated fat for heart health and fiber for gut health. It also provides potassium, folate, vitamins E and K, magnesium, and carotenoids including lutein and zeaxanthin. A small amount goes a long way.

Tomato Juice and Fresh Tomatoes
The main strengths are lycopene, vitamin C, and potassium. One cup of tomato juice delivers a significant amount of lycopene alongside around 170 mg of vitamin C and 527 mg of potassium. Processed tomato products like juice actually make lycopene easier to absorb than raw tomatoes. Some studies suggest that daily tomato product consumption may support visceral fat reduction.

Carrot Juice
Not as good as whole carrots nutritionally since it has no fiber - but that also makes it much easier to digest and very easy to add to your daily routine. One glass of carrot juice gives you considerably more beta-carotene (a vitamin A precursor) than eating several whole carrots, simply because it is concentrated. No peeling, no grating.

Broccoli
Doesn't need much of an introduction. It is one of the best foods for health and fitness - low in calories, high in vitamins and minerals, and a good source of both protein and fiber. We use frozen broccoli here for convenience. It won't go off, keeps for up to six months in the freezer, comes pre-cut into florets, and is already washed and partially cooked. Almost zero prep time.

Firm Tofu
Also needs no introduction. Tofu on a plant-based diet is what chicken breast is for everyone else - a reliable, high-protein staple. It is more versatile than chicken, though - it can be crumbled, sliced, blended, used in savory dishes and sweet ones. Unlike TVP it does contain more fat, so it is moderated in this menu rather than used freely. It is a good source of calcium and iron and contains no cholesterol.

Whole Wheat Bread and Breadcrumbs
We specify whole wheat because it retains the bran and germ, giving you more fiber, magnesium, potassium, vitamin E, and other naturally occurring nutrients than white bread. If you take a multivitamin and prefer white bread, that is fine. In this menu, bread is included primarily for comfort and satiety rather than its nutritional contribution.

Kiwi Fruit
If we could choose just one fruit to add to your diet, it would be kiwi. Light but nutrient-dense - one kiwi covers around 80% of an adult's daily vitamin C needs and also provides fiber, potassium, and vitamin K. Some research suggests it may help repair damaged DNA. Two medium kiwis make a generous and satisfying addition to any breakfast.

Tahini
A sesame seed paste that provides mostly unsaturated fats alongside some protein, fiber, calcium, and iron - two nutrients that are genuinely harder to get enough of on a plant-based diet. Tip: when your jar is about 20-25% empty, add water and a tablespoon of lemon juice or any vinegar, seal the lid and shake well. This turns regular tahini into a light tahini mousse you can top up as you go.

Walnuts
One of the best whole-food sources of omega-3 fatty acids on a plant-based diet, which supports cardiovascular health, reduces inflammation, and is particularly relevant for hormone balance. Walnuts also provide vitamin B6 - which supports progesterone production and mood regulation - along with magnesium, zinc, and plant lignans. A small amount adds up nutritionally. Eat them as they are - no prep, no cooking.

Zucchini and Cucumbers
Both are low in calories and high in water content, which adds meal volume and supports hydration without weighing anything down - useful when you want to stay fuller while keeping calories modest. Zucchini provides more fiber and vitamin C; cucumbers are mostly water but still contribute vitamin K and some potassium, especially with the skin on. They can be used interchangeably if you run out of one. Zucchini needs cooking and is best served warm; cucumbers just need slicing. Together they add variety, volume, and moderate nutrition to the meals they appear in.

Green Peas
Unusual among vegetables for offering both plant protein and fiber together, which supports fullness, recovery, and meal satisfaction at very little caloric cost. They can be skipped if necessary but they add real value. Add them to the zucchini tray in the last five minutes of roasting, straight from frozen - no prep needed.

Soy Yogurt
Use plain, unsweetened soy yogurt - Greek-style if you can find it. It adds to the protein content of your meals and has probiotic effects that support gut health. The plainer the better - sweetened versions add sugar without adding anything useful.

Mushrooms
We use button mushrooms in this menu but any variety works, and you can add them to any dish at any time - not just the ones listed. Very low in calories but genuinely useful for B vitamins including riboflavin, niacin, and pantothenic acid, plus selenium and some potassium.

Vegan Cheese
Store-bought works fine if you don't want to make your own - we have two recipes for you if you do (liquid cheese and cashew parmesan). It is in this menu primarily for comfort. Homemade is considerably more nutritious - our recipes use nutritional yeast and potato starch and have a fraction of the fat content of most commercial options. When making a burger, pour the liquid cheese version directly over the patty in the final five minutes of cooking and it will set in a melted style right on top.

Strawberries
Your berry of choice here - but any berry works. Blueberries are a strong alternative and will actually perform better for antioxidant content. Both are available frozen year-round, which makes them practical and consistent. Use one or the other, or both.

Lettuce
Very low in calories and high in water, adding crunch and volume to meals without much caloric cost. Darker varieties like romaine provide more vitamin K, folate, vitamin A, and potassium than pale iceberg-type lettuces - worth choosing when you have the option. Can be swapped for kale if that is your preference, which will only improve the nutritional profile.

 

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Nutritional Coverage at a Glance

All values shown as percentage of daily recommended intake (RDA). Macros shown in grams. Vitamin D is covered by supplement and not shown. Weekly average is calculated across all five days.

Macros

Day	Calories	Protein	Carbs	Fat
Mon + Wed	~1923	161 g	226 g	55 g
Tue + Thu	~1980	142 g	229 g	66 g
Friday	~2100	142 g	252 g	71 g
Saturday	~1941	150 g	224 g	59 g
Sunday	~2019	147 g	259 g	50 g
Weekly Average	~1993	148 g	238 g	60 g

Vitamins (% of daily RDA)

Day	Vit A	Vit C	Vit E	Vit K	B1	B2	B3	B6	B12	Folate
Mon + Wed	189%	227%	77%	224%	162%	80%	64%	89%	131%	148%
Tue + Thu	216%	314%	86%	119%	179%	76%	58%	95%	164%	88%
Friday	183%	144%	74%	54%	132%	147%	108%	91%	150%	76%
Saturday	225%	226%	85%	214%	150%	152%	72%	96%	205%	90%
Sunday	223%	167%	72%	70%	184%	115%	66%	86%	186%	117%
Average	207%	216%	79%	136%	161%	114%	74%	91%	167%	104%

Minerals (% of daily RDA)

Day	Calcium	Iron	Magnesium	Phosphorus	Potassium	Selenium	Zinc
Mon + Wed	165%	165%	124%	236%	146%	313%	125%
Tue + Thu	151%	129%	118%	225%	152%	300%	113%
Friday	171%	136%	131%	204%	123%	451%	113%
Saturday	185%	131%	113%	223%	138%	289%	108%
Sunday	135%	132%	117%	217%	149%	262%	110%
Average	161%	139%	121%	221%	142%	323%	114%

Values include both daily protein shakes. Vitamin D is covered by the recommended D3 supplement. B3 and Vitamin E are the two nutrients closest to the RDA threshold - a daily multivitamin covers any remaining gap.

 

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Frequently Asked Questions

Can I follow this menu if I'm not in perimenopause or menopause?
Absolutely. The hormonal support angle is a bonus, not a requirement. This is a high-protein, nutrient-dense plant-based menu that works well for any active person regardless of where they are in life. The ingredients are chosen for general health, fitness, and longevity just as much as for hormonal balance.

Can men follow this menu?
Yes. The protein targets, calorie range, and micronutrient coverage are solid for active people in general. The hormonal support ingredients - soy isoflavones, lignans, omega-3 - are beneficial for men as well, just framed differently. Soy consumption at these levels has no negative effect on male hormones despite what you may have heard.

I don't like tofu or TVP. Can I substitute?
Tofu can be replaced with tempeh or seitan. For TVP, simply double the oats or beans in the same recipe - the carbs will be higher and protein lower, but both are acceptable if neither is a concern for you. If you haven't tried TVP before, give it a fair chance rehydrated in a well-seasoned dish - the texture and versatility make it worth getting used to.

Can I follow this if I'm not fully plant-based?
Yes. You can swap tofu or TVP for chicken breast, turkey, or eggs without significantly changing the structure of the menu. Soy yogurt can be replaced with regular yogurt, and soy milk with regular dairy milk. The core vegetables, juices, and whole grains work the same way regardless. If you add animal protein, you may want to reduce tofu portions slightly to keep the macros in range.

What if I'm still hungry?
Cucumbers, zucchini, broccoli, mushrooms, and tomatoes can all be added freely to any meal without meaningfully affecting your macros. If you're consistently hungry, increase the tofu or legume portions slightly before adding calorie-dense foods. Hunger on a high-protein menu usually settles within the first week as your body adjusts to the eating pattern.

Can I use this menu for weight loss?
Yes - it was designed with that in mind. The calorie range of 1900-2100 per day is a moderate deficit for most active people, and the high protein content helps preserve muscle while losing fat. The low fat content and high volume of vegetables keep meals satisfying without excess calories. If you find you're losing too fast or feeling depleted, increase portion sizes on the higher-carb days first.

I don't have a Ninja Creami. What do I do for the evening shake?
Just blend the milk and protein powder and drink it as a regular shake. In warmer months, you can blend it with a handful of ice for a cold drink. In cooler months, use warm oat milk straight from the microwave. The Ninja Creami tip is a nice upgrade if you have one, but the shake works perfectly well without it.

How long should I follow this menu?
As long as it works for you. There's no upper limit - the nutritional coverage is complete enough to follow long-term. Most people find the first two weeks the hardest as the routine settles in, and from week three onward it becomes largely automatic. If you get bored, use the core foods as a shopping list and build your own variations rather than abandoning the ingredients entirely.

Can I repeat days I like instead of following the full week?
Yes. The menu was designed so each day covers its own nutritional bases. Monday and Wednesday already repeat by design. If Tuesday works well for you, there's nothing stopping you from doing it three times a week instead of twice. The main thing to be aware of is that some nutrients are covered by ingredients that only appear on specific days - broccoli on Mon/Wed and Saturday, kiwi on Tue/Thu - so varying too far from the structure may create small gaps over time. Nothing a multivitamin won't cover.