Week 1: Metabolism Reset
Your Quick-Start Meal Plan
This 7-day plan from Luniran is designed to stabilize your blood sugar, reduce inflammation, and kickstart your metabolic engine. Let's begin!
The 'Why' Behind Your Plan
This isn't a restrictive diet. It's a strategic way of eating to support your hormones during menopause. Every meal is built on three core principles:
1. Protein at Every Meal
Protein is the building block for muscle and helps you feel full. Maintaining muscle is the #1 way to keep your metabolism fired up.
2. Fiber is Your Friend
Fiber from vegetables, fruits, and legumes helps stabilize blood sugar, preventing the energy crashes and cravings that lead to weight gain.
3. Healthy Fats for Hormones
Your body needs healthy fats (like those in avocado, nuts, and olive oil) to produce hormones. Don't fear the fat!
Your 7-Day Meal Plan
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Day 1 | Protein Smoothie | Quinoa & Chickpea Salad | Salmon with Roasted Asparagus |
| Day 2 | Greek Yogurt with Berries | Leftover Salmon Salad | Chicken & Veggie Stir-fry |
| Day 3 | Scrambled Eggs with Spinach | Lentil Soup | Turkey Meatballs with Zoodles |
| Day 4 | Protein Smoothie | Leftover Lentil Soup | Sheet Pan Chicken & Veggies |
| Day 5 | Greek Yogurt with Berries | Large Green Salad with Grilled Chicken | Tuna Salad Lettuce Wraps |
| Day 6 | Scrambled Eggs with Spinach | Leftover Chicken & Veggies | DIY Burrito Bowl |
| Day 7 | Oatmeal with Nuts & Seeds | Leftover Burrito Bowl | Flex Meal (Your Choice!) |
A Note on Leftovers & Flexibility:
This plan is designed to be efficient. Notice how lunch is often leftovers from the previous night's dinner? Cook once, eat twice! The "Flex Meal" on Day 7 is your chance to eat out, enjoy a favorite dish, or repeat a meal you loved from the week.
Nourish, Don't Punish.
This is the first step in learning to work with your body. Be patient, be consistent, and listen to how you feel.
You're on your way.