MENOPAUSE – WEEKLY DIET PLAN
- May 1, 2022
- Posted by Dr. Vaidya Karanvir Singh
- 0 Comment(s)
Menopause is a natural phenomenon which marks the end of reproductive phase of a woman. There occurs absence of menstrual periods. It is diagnosed after a female doesn’t have periods for 12 consecutive months.
Menopause occurs in the age of 40 to 50 years. It is accompanied with some of the uncomfortable symptoms such as hot flashes, mood swings, weight gain, sweating, etc. There is no need of its treatment. However, its symptoms can be managed by some of the lifestyle and dietary modifications. Here we mention some of the useful diets for menopause which leads to decrease in the frequency and severity of symptoms by balancing the 3 doshas and thus get rid of them by some dietary modifications:
| SUNDAY | |
| BREAKFAST 8.00-8.30 am | 1 cup oats + 1small cup low fat milk |
| MIDMEAL 11.00-11.30 am | 1 glass of wheat grass juice |
| LUNCH 2.00-2.30 pm | 2 Chapattis + ½ cup rice + 1 cup cabbage sabzi + salad |
| EVENING 4.00-4.30 pm | 1 cup almond milk |
| DINNER 8.00-8.30 pm | 2 Chapattis + 1 cup soyabean curry + salad |
| MONDAY | |
| BREAKFAST 8.00-8.30 am | 1 cup dalia |
| MIDMEAL 11-11.30 am | 4-5 water soaked almonds |
| LUNCH 2.00-2.30 pm | 2-3 chapattis + 1 cup pumpkin + 1 cup raita + salad |
| EVENING 4.00-4.30 pm | 1 cup cow’s milk with a pinch of turmeric |
| DINNER 8.00-8.30 pm | 2 chapattis + 1 cup masoor dal + salad |
| TUESDAY | |
| BREAKFAST 8.00-8.30 am | 2 veg sandwich + 1 cup herbal tea |
| MIDMEAL 11.00-11.30 am | 1 portion fruit (mango) |
| LUNCH 2.00-2.30 pm | 2 chapattis + 1 cup mix veg + ½ cup brown rice + salad |
| EVENING 4.00-4.30 pm | 1 glass of buttermilk |
| DINNER 8.00-8.30 pm | 2 chapattis + 1 cup moong dal + salad |
| WEDNESDAY | |
| BREAKFAST 8.00-8.30 am | 1 cup veg poha + 1 cup skimmed milk |
| MIDMEAL 11.00-11.30 am | 1 cup of homemade soup |
| LUNCH 2.00-2.30 pm | 2 -3 chapatti + 1 cup aloo beans sabzi + 1/2 cup raita + salad |
| EVENING 4.00-4.30 pm | 1 cup low fat milk with a pinch of turmeric |
| DINNER 8.00-8.30 pm | 2 chapattis +1 cup tur dal + salad |
| THURSDAY | |
| BREAKFAST 8.00-8.30 am | 2 wheat dosa + 1 cup tofu curry |
| MIDMEAL 11.00-11.30 am | 1 cup almond milk |
| LUNCH 2.00-2.30 pm | 3 roti + 1 cup ridge gourd sabzi + salad |
| EVENING 4.00-4.30 pm | Walnuts + 4-5 soaked almonds |
| DINNER 8.00-8.30 pm | 2 chapattis + 1 cup bottle gourd sabzi + salad |
| FRIDAY | |
| BREAKFAST 8.00-8.30 am | 1 cup veg vermicelli + 1 cup skimmed milk |
| MIDMEAL 11.00-11.30 am | 1 portion fruit (papaya) |
| LUNCH 2.00-2.30 pm | 2 roti + 1 cup veg pulao + 1 cup aloo methi sabzi + salad |
| EVENING 4.00-4.30 pm | 1 glass of coconut water |
| DINNER 8.00-8.30 pm | 2-3 chapattis + 1 cup nutri nuggets + salad |
| SATURDAY | |
| BREAKFAST 8.00-8.30 am | 2 moong dal cheela with green chutney |
| MIDMEAL 11.00-11.30 am | 1 glass of fresh fruit juice |
| LUNCH 2.00-2.30 pm | 2-3 roti + 1 cup pumpkin sabji + 1 cup raita + salad |
| EVENING 4.00-4.30 pm | 1 cup sprouts |
| DINNER 8.00-8.30 am | 2 chapattis + ½ cup brown rice + 1 cup masoor dal + salad |
Dr. Vaidya Karanvir Singh is the younger Vaidya in Chandigarh Ayurved & Panchakarma Centre. He is the fourth generation in his family who is practicing as a general consultant in Ayurved & Panchakarma treatment at Chandigarh. In his practice, he had treated more than 1 Lakh Plus patients worldwide.