Reduce Symptoms of Menopause with this 7 Day Plant Based Program

Description Plant-based nutrition to maintain a healthy weight, protect bones and reduce hot flashes during menopause. A program designed for plant-based eaters experiencing menopause. The meal plan includes plant-based sources of calcium, magnesium, and protein, with phytoestrogens to reduce hot flashes. DAIRY-FREE, EGG-FREE, GLUTEN-FREE, VEGETARIAN, PLANT-BASED 13 PAGES OF RECIPES AND SNACK IDEAS What’s in the plan? 7 day meal plan including recipes, main meals, and snacks Detailed meal prep guide to help you know what to prepare and when Detailed nutritional information by day as well as for each individual recipe Both metric and USA versions available for download Recipes: Chocolate Zucchini (Courgette) Bread Smoothie Berry Avocado Smoothie Brownie Protein Pancakes Raspberry Chia Protein Pudding Falafel Salad with Green Tahini Sauce Rainbow Chopped Salad Jars Smashed Peacamole with Crackers Roasted Edamame Chili Lime Tempeh & Veggies Tempeh Cauliflower Bowl Creamy Pasta with Kale One Pan Tofu, Brussels Sprouts & Cauliflower Evidence: This program was created with five key nutrients in mind: Calcium & Magnesium During menopause, women are at an increased risk of osteoporosis due to the loss of oestrogen (estrogen). This plan includes foods high in bone-building minerals like calcium and magnesium. These nutrients will help to maintain healthy bones and prevent bone loss. Phytoestrogens The level of oestrogen (estrogen) in the body decreases in menopause causing the unpleasant side effect of hot flashes. Some research has found that phytoestrogens may help reduce hot flashes, which is why this plan incorporates many phytoestrogen-containing foods including tempeh, tofu, and edamame. Low Glycaemic Foods As you transition into menopause, you may experience sudden weight gain and have difficulty controlling your blood sugar. This can be due to insulin resistance. Eating the proper amount and type of carbohydrate can help balance insulin levels. This meal plan uses low glycaemic (glycemic) foods and excludes added sugars to optimize blood sugars and help with weight management. Protein During menopause, the natural decline in oestrogen (estrogen) levels causes a loss of muscle mass and strength. Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. This meal plan will help you reach your protein goals by providing 20% of your calories from protein. Healthy Fats Good quality fats are associated with a lower risk of both heart disease and breast cancer. This plan includes many sources of omega-6 and omega-3 fatty acids including avocado, extra virgin olive oil, and chia seeds.