Since turning 40, I’ve noticed a real shift in how my body responds to food. I can no longer eat as much as I used to without feeling the effects—bloated tummy, tiredness, and discomfort. Over time, I’ve learned that making healthier choices is key to feeling my best. But I won’t lie—I have a huge sweet tooth, and resisting treats is one of my biggest struggles! Dark chocolate has been my go-to savior, helping me curb cravings while still indulging in something delicious. You can read more about the potential health benefits of dark chocolate for women in this Healthline article on dark chocolate and health.
During the week, I stay disciplined with my meals, often incorporating intermittent fasting for two to three days. On the weekends, I allow myself to enjoy the foods I love in moderation. My focus is not on losing weight but on maintaining energy, feeling great, and keeping my tummy flat. Intermittent fasting has been shown to have health benefits, including better digestion and weight maintenance, especially for women over 40. For more tips on intermittent fasting, check out this Medical News Today. You can also learn more about managing a bloated tummy during perimenopause by visiting our page on bloated tummy during pre-menopause.
Below, I’m sharing a 7-day healthy meal plan that includes balanced meals for breakfast, lunch, snacks, and dinner—helping you feel amazing while still enjoying delicious food. If you’re struggling with bloating and discomfort, consider reading our detailed guide on what might be causing your bloated tummy.
Day 1
Breakfast: Avocado & Poached Egg on Whole-Grain Toast (350 kcal)
- 1 slice whole-grain toast
- ½ avocado, mashed with a pinch of salt and pepper
- 1 poached egg
- Sprinkle of chili flakes for added flavor
Lunch: Grilled Chicken & Quinoa Salad (450 kcal)
- 1 grilled chicken breast (seasoned with salt, pepper, and olive oil)
- ½ cup cooked quinoa (boil in water for 15 minutes)
- ½ avocado, diced
- ½ red pepper, chopped
- 1 tbsp olive oil & lemon dressing
- Mixed greens (spinach, arugula, or kale)
Snack: Greek Yogurt & Berries with Dark Chocolate (200 kcal)
- 1 cup Greek yogurt
- ½ cup mixed berries (blueberries, raspberries, strawberries)
- 1 square dark chocolate (shaved or chopped)
Dinner: Roasted Salmon with Garlic & Lemon (500 kcal)
- 1 salmon fillet
- 1 tsp olive oil
- ½ lemon, squeezed
- 1 garlic clove, minced
- Salt & pepper to taste
- Served with steamed broccoli and ½ cup cooked quinoa
Day 2
Breakfast: Green Smoothie (300 kcal)
- 1 cup spinach
- ½ avocado
- ½ banana
- 1 cup almond milk
- 1 tsp chia seeds
Lunch: Quinoa & Avocado Buddha Bowl (420 kcal)
- ½ cup cooked quinoa
- ½ avocado, sliced
- ½ cup roasted chickpeas
- ½ cup steamed broccoli
- 1 tbsp tahini dressing
Snack: Handful of almonds & dark chocolate (250 kcal)
Dinner: Stuffed Peppers with Lean Turkey & Black Beans (480 kcal)
- 2 bell peppers, halved and deseeded
- 200g lean ground turkey, cooked with onions and garlic
- ½ cup black beans
- ½ cup diced tomatoes
- 1 tsp cumin & chili powder
- Bake at 180°C for 20 minutes
Day 3
Breakfast: Chia Pudding with Coconut Milk & Berries (320 kcal)
- 2 tbsp chia seeds
- 1 cup coconut milk
- ½ cup berries
- 1 tsp vanilla extract
- Let sit overnight
Lunch: Baked Sweet Potato with Hummus & Pumpkin Seeds (400 kcal)
- 1 small sweet potato, baked
- 2 tbsp hummus
- 1 tsp pumpkin seeds
- Sprinkle of paprika & sea salt
Snack: Carrot sticks with hummus & a piece of dark chocolate (220 kcal)
Dinner: Grilled Chicken with Roasted Vegetables (480 kcal)
- 1 chicken breast, grilled
- Roasted peppers, zucchini, and asparagus
- Drizzle of olive oil and balsamic vinegar
Day 4
Breakfast: Scrambled Eggs with Spinach & Whole-Grain Toast (350 kcal)
- 2 large eggs, scrambled
- ½ cup fresh spinach, sautéed
- 1 slice whole-grain toast
Lunch: Lentil & Avocado Salad with Lemon Dressing (430 kcal)
- ½ cup cooked lentils
- 1/2 avocado, diced
- Mixed greens (spinach, arugula)
- 1 tbsp olive oil & lemon dressing
Snack: Greek Yogurt with Walnuts & Dark Chocolate (250 kcal)
- 1 cup plain Greek yogurt
- ¼ cup walnuts, chopped
- 1 square dark chocolate (70% cocoa or higher)
Dinner: Zucchini Noodles with Pesto & Grilled Chicken (480 kcal)
2 tbsp homemade pesto
1 medium zucchini (spiralized into noodles)
1 grilled chicken breast
Day 5
Breakfast: Protein Pancakes with Berries & Honey (400 kcal)
- 2 protein pancakes (made with protein powder, eggs, and almond flour)
- ½ cup mixed berries
- Drizzle of honey
Lunch: Grilled Shrimp & Quinoa Salad (450 kcal)
- 1 cup cooked quinoa
- 100g grilled shrimp
- Mixed greens (spinach, arugula, kale)
- 1 tbsp olive oil & lemon dressing
Snack: Handful of mixed nuts & dark chocolate (280 kcal)
Dinner: Baked Cod with Roasted Brussels Sprouts & Sweet Potatoes (480 kcal)
- 1 cod fillet
- 1 cup roasted Brussels sprouts
- ½ cup roasted sweet potatoes
- 1 tsp olive oil and seasonings
Day 6
Breakfast: Overnight Oats with Chia Seeds & Almond Butter (350 kcal)
- ½ cup rolled oats
- 1 tbsp chia seeds
- 1 cup almond milk
- 1 tbsp almond butter
Lunch: Avocado & Tuna Salad on Whole-Grain Crackers (400 kcal)
- ½ avocado, mashed
- 1 can tuna in water, drained
- 4-5 whole-grain crackers
- 1 tsp olive oil
Snack: Cottage Cheese with Pineapple & Dark Chocolate (250 kcal)
Dinner: Grilled Steak with Roasted Peppers & Asparagus (500 kcal)
- 1 steak (your choice of cut)
- Roasted peppers and asparagus
- Drizzle of olive oil
Day 7
Breakfast: Greek Yogurt Parfait with Granola & Honey (350 kcal)
- 1 cup Greek yogurt
- ½ cup granola
- Drizzle of honey
Lunch: Spinach & Feta Stuffed Peppers (430 kcal)
- 2 bell peppers, halved and deseeded
- 1 cup spinach, sautéed
- ½ cup crumbled feta cheese
- Bake at 180°C for 25 minutes
Snack: Dark Chocolate & Strawberries (200 kcal)
- 1 square dark chocolate
- ½ cup sliced strawberries
Dinner: Baked Chicken with Lemon & Garlic, served with a side of quinoa and roasted vegetables (500 kcal)
- 1 chicken breast, baked with lemon and garlic
- ½ cup quinoa
- Roasted carrots, zucchini, and bell peppers
By following this 7-day healthy meal plan, you’re not only nourishing your body but also supporting your energy levels, digestive health, and maintaining a flat tummy—all while enjoying delicious, balanced meals. Remember, it’s not about strict dieting; it’s about making mindful, nutritious choices that make you feel amazing inside and out.
Stay consistent with these meals, and don’t forget to listen to your body’s needs. With the right approach, you can thrive through your 40s and beyond, feeling vibrant, healthy, and energized every day. For more helpful tips on managing bloating or achieving a flatter tummy during perimenopause, be sure to check out our other articles on bloated tummy during pre-menopause and common tummy troubles.
Also, if you want to dive deeper into managing your health during perimenopause, don’t miss our guide on balancing hormones naturally. And for more insight into the benefits of intermittent fasting, explore our detailed post on intermittent fasting and perimenopause.
Additionally, if you want to enhance your gut health and digestion, check out this Healthline article on gut health and digestion to learn more about the foods that improve digestion. You can also read about the best foods for hormone balance in this article by Medical News Today to further support your health through the hormonal changes of perimenopause.
Here’s to your health and well-being!
