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5 Lunches for Menopausal Women with Macro Breakdown



Grilled chicken breast (3 oz) with quinoa (1/2 cup) and steamed vegetables (1 cup): Protein: 30g, Carbohydrates: 27g, Fat: 3g

  • Chicken breast is a good source of lean protein, which can help maintain muscle mass and support bone health during menopause. Quinoa is a good source of complex carbohydrates, which provide energy and can help regulate blood sugar levels. Steamed vegetables are a good source of vitamins and minerals, including antioxidants, which can help protect against chronic diseases.

Tuna salad sandwich on whole wheat bread (2 slices) with a side of fruit (1 cup): Protein: 28g, Carbohydrates: 40g, Fat: 9g

  • Tuna is a good source of lean protein and omega-3 fatty acids, which can help support heart health and reduce inflammation during menopause. Whole wheat bread provides complex carbohydrates, which can help regulate blood sugar levels. The fruit provides vitamins and minerals, including antioxidants, which can help protect against chronic diseases.

Turkey chili (1 cup) with a side of brown rice (1/2 cup): Protein: 28g, Carbohydrates: 42g, Fat: 7g

  • Turkey is a good source of lean protein and can help maintain muscle mass and support bone health during menopause. Chili provides a variety of vegetables, which are a good source of vitamins and minerals, including antioxidants. Brown rice is a good source of complex carbohydrates, which provide energy and can help regulate blood sugar levels.

Greek yogurt (6 oz) with mixed berries (1 cup) and a handful of almonds (1 oz): Protein: 18g, Carbohydrates: 24g, Fat: 12g

  • Greek yogurt is a good source of calcium and protein, which can support bone health during menopause. Berries provide vitamins and minerals, including antioxidants, which can help protect against chronic diseases. Almonds are a good source of healthy fats, which can support heart health and reduce inflammation during menopause.

Lentil soup (1 cup) with a side of whole wheat pita bread (1 piece) and a side of mixed greens (1 cup): Protein: 14g, Carbohydrates: 42g, Fat: 3g

  • Lentils are a good source of plant-based protein, complex carbohydrates, and fiber, which can help regulate blood sugar levels and promote satiety during menopause. Whole wheat pita bread provides complex carbohydrates, which can help regulate blood sugar levels. Mixed greens provide a variety of vitamins and minerals, including antioxidants, which can help protect against chronic diseases.


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