Menstrual Regularity and Menopausal Comfort

Day 1

• Breakfast: Probiotic-rich Greek yogurt topped with chia seeds, flaxseeds, and fresh berries (antioxidants to support hormonal balance).

• Snack: A handful of almonds, a rich source of magnesium to support menstrual comfort.

• Lunch: Grilled chicken salad with avocado, spinach, and pumpkin seeds (loaded with fiber to support digestion).

• Snack: Kombucha (fermented food to support gut health) with cucumber slices.

• Dinner: Salmon (rich in omega-3s) with roasted sweet potatoes and steamed broccoli (rich in fiber for hormone metabolism).

Day 2

• Breakfast: Smoothie with almond milk, spinach, banana, and ground flaxseeds (high in lignans, beneficial for estrogen balance).

• Snack: Carrot sticks with hummus (rich in prebiotics to feed good gut bacteria).

• Lunch: Lentil soup with a side of mixed greens salad (rich in fiber, iron, and plant-based protein).

• Snack: A boiled egg (protein and healthy fats) with cucumber slices.

• Dinner: Grilled turkey with quinoa and steamed asparagus (rich in folate and fiber).

Day 3

• Breakfast: Chia seed pudding made with coconut milk, chia seeds, and mixed berries (fiber and antioxidants).

• Snack: A handful of almonds and an apple (fiber to regulate blood sugar).

• Lunch: Tofu stir-fry with broccoli, bell peppers, and brown rice (fiber-rich veggies and fermented tofu).

• Snack: Greek yogurt with honey and cinnamon (probiotics and anti-inflammatory properties).

• Dinner: Grilled chicken with roasted sweet potatoes and steamed kale (rich in antioxidants and prebiotics).

Day 4

• Breakfast: Scrambled eggs with spinach and avocado on whole grain toast (rich in healthy fats and prebiotics).

• Snack: A handful of pumpkin seeds (rich in zinc to support hormone regulation).

• Lunch: Quinoa bowl with chickpeas, cucumber, tomatoes, and tahini dressing (fiber and plant-based protein).

• Snack: Kombucha and a small handful of sunflower seeds (rich in healthy fats and probiotics).

• Dinner: Grilled salmon with quinoa and steamed Brussels sprouts (fiber and omega-3s).

Day 5

• Breakfast: Smoothie with almond milk, berries, and ground flaxseeds (lignans to support estrogen metabolism).

• Snack: Celery sticks with almond butter (healthy fats and fiber).

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

• Snack: Kefir with chia seeds (probiotic-rich to support gut health).

• Dinner: Grilled shrimp with wild rice and steamed spinach (high in magnesium and fiber).

Day 6

• Breakfast: Overnight oats with chia seeds, coconut milk, and fresh berries (probiotics and fiber).

• Snack: Mixed nuts and a small apple (healthy fats and fiber).

• Lunch: Grilled chicken salad with avocado, mixed greens, and olive oil dressing (rich in healthy fats and fiber).

• Snack: Greek yogurt with a handful of pumpkin seeds (probiotics and zinc).

• Dinner: Baked cod with roasted sweet potatoes and broccoli (rich in omega-3s and fiber).

Day 7

• Breakfast: Avocado toast on whole grain bread with a poached egg (rich in fiber and healthy fats).

• Snack: A small handful of almonds and an orange (vitamin C and magnesium).

• Lunch: Quinoa bowl with grilled tofu, mixed vegetables, and tahini sauce (fiber and plant-based protein).

• Snack: Carrot sticks with hummus (prebiotics and fiber).

• Dinner: Grilled trout with roasted cauliflower and a side of quinoa (omega-3s and fiber).