Foods That Promote Menstrual Regularity and Menopausal Comfort

Day 1

• Breakfast: Oatmeal topped with flaxseeds, chia seeds, and sliced almonds.

• Snack: A small handful of walnuts and an orange.

• Lunch: Grilled chicken with spinach, avocado, and pumpkin seeds.

• Snack: Kefir with a spoonful of ground flaxseeds.

• Dinner: Salmon with roasted sweet potatoes and steamed broccoli.

Day 2

• Breakfast: Smoothie with spinach, almond milk, banana, and ground flaxseeds.

• Snack: Carrot sticks with hummus.

• Lunch: Lentil soup with a side of mixed greens salad.

• Snack: A boiled egg with cucumber slices.

• Dinner: Grilled turkey with quinoa and steamed asparagus.

Day 3

• Breakfast: Chia seed pudding made with coconut milk and mixed berries.

• Snack: A handful of almonds and an apple.

• Lunch: Tofu stir-fry with broccoli, bell peppers, and brown rice.

• Snack: Greek yogurt with a drizzle of honey and cinnamon.

• Dinner: Grilled chicken with roasted sweet potatoes and steamed kale.

Day 4

• Breakfast: Scrambled eggs with spinach and avocado on whole grain toast.

• Snack: A handful of pumpkin seeds and a pear.

• Lunch: Quinoa bowl with chickpeas, cucumber, tomatoes, and tahini dressing.

• Snack: Kombucha and a small handful of sunflower seeds.

• Dinner: Grilled salmon with quinoa and steamed Brussels sprouts.

Day 5

• Breakfast: Smoothie with almond milk, berries, and a tablespoon of ground flaxseeds.

• Snack: Celery sticks with almond butter.

• Lunch: Roasted chicken with roasted vegetables (carrots, zucchini, and parsnips).

• Snack: Kefir with a sprinkle of chia seeds.

• Dinner: Grilled shrimp with wild rice and steamed spinach.

Day 6

• Breakfast: Overnight oats with chia seeds, coconut milk, and fresh berries.

• Snack: Mixed nuts and a small apple.

• Lunch: Grilled chicken salad with avocado, mixed greens, and olive oil dressing.

• Snack: Greek yogurt with a handful of pumpkin seeds.

• Dinner: Baked cod with roasted sweet potatoes and broccoli.

Day 7

• Breakfast: Avocado toast on whole grain bread with a poached egg.

• Snack: A small handful of almonds and an orange.

• Lunch: Quinoa bowl with grilled tofu, mixed vegetables, and tahini sauce.

• Snack: Carrot sticks with hummus.

• Dinner: Grilled trout with roasted cauliflower and a side of quinoa.