Physician-Designed · Evidence-Based
A Post-Menopause Plan That Protects Bone and Muscle
After menopause, two clocks speed up: bone loss and muscle loss — while heart risk doubles. Your plan is built for that reality: protein at the high end, calcium and vitamin D from food, and a deliberately capped calorie deficit, because crash dieting now costs bone you don’t get back.
How your weekly plan adapts
- Protein 1.2–1.6 g/kg/day at the upper end — every meal anchored on it
- Calcium 1,200–1,500 mg/day from food, spread across meals for absorption
- Vitamin D from fatty fish 3–4× weekly plus egg yolks
- Calorie deficit capped at 500/day — enforced in the math, not just suggested
- Omega-3s emphasized (heart risk doubles post-menopause); caffeine kept under ~400 mg/day
- Iron deliberately NOT over-emphasized — your needs dropped to 8–11 mg/day
What a day can look like
Illustrative examples — your actual plan is built from your full profile (conditions, medications, allergies, budget, and cuisine preferences).
- Breakfast: Greek yogurt (calcium) with walnuts and berries
- Lunch: Salmon salad with white beans, olive oil, and greens
- Dinner: 1 medium chicken breast (~½ lb), farro, roasted broccoli with parmesan
Your first plan takes about 2 minutes
Build your profile once — conditions, medications, allergies, budget — and get a personalized weekly plan with a grocery list you can send to Instacart or Kroger.
Create your planBasic $9.99/mo · Pro $24.99/mo · cancel anytime
Common questions
Why is my calorie deficit smaller than my husband’s?
Aggressive deficits after menopause accelerate bone-density and muscle loss. Your plan caps the deficit at 500 calories/day by design — slower on the scale, far better for your skeleton.
Can I get enough calcium without supplements?
Usually yes — the plan schedules 3–4 calcium-rich foods daily (yogurt, milk, hard cheese, greens, canned salmon with bones) and spreads them out because absorption maxes around 500 mg at a time.
Why less iron now?
Without menstrual losses, needs fall to 8–11 mg/day — and excess iron has no benefit. The plan quietly rebalances this; most apps never do.
Related condition plans
MyNutriCart provides nutrition education and meal planning, not medical care. It is not a substitute for professional medical advice, diagnosis, or treatment. Always consult your physician about your condition, medications, and before changing your diet. Some conditions and medications require direct physician supervision and are not eligible for automated plans.