Smart Meal Plans for MENOPAUSE

Smart Meal Plans for Menopause

These Meal Plans ensure that all specific dietary needs of women during menopause are met, to alleviate menopause-related discomfort and disorders, as well as to prevent certain illnesses (osteoporosis, cardiovascular diseases, etc.).

The meal plans are based on the Mediterranean diet, use a maximum of natural (unprocessed) foods, and meet all nutritional recommendations from the following competent bodies:

 

  • Osteoporosis Canada
  • The book "Good Nutrition for a Healthy Menopause" by Louise Lambert-Lagacé, R.D.
  • Canada's Food Guide
  • PasseportSanté.net (in French)

References

Last but not least, these Meal Plans are updated every week to take advantage of seasonal produce and Flyer specials from your preferred local grocery stores.

N.B. It is essential that you consult your Doctor if you face a medical condition and it is recommended that you also consult a Registered Dietitian.

Each week you will receive:

Each week you will receive
Your menu for the week, balanced and tailored to your needs (calorie level and servings)
Fast, easy and delicious recipes for the entire 7-day menu
A matching grocery list, based on the current Flyer Specials at your preferred local supermarkets
A step-by-step action plan to help you save time in the kitchen
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View an example of a 7-day menu.

Why are these Meal Plans SMART?

Why are these Meal Plans smart?
Einstein

Our Meal Plans are smart because they ensure, week after week, that you will:

  • eat what is BEST for Menopause
  • ENJOY eating
  • take advantage of the BEST BUYs at your preferred local grocery stores

Also, you'll be able to choose freely, and as often as you want, the calorie level (1,600 or 1,800 calories) and the number of people (1, 2, 3, or 4). The quantity of each ingredient will then be automatically adjusted in the recipes and in the grocery list.

To find out what foods you will be getting in your meal plans, watch this video:

Why SOS Cuisine?

The recommendations for menopause consist of 50 nutritional targets that must be attained every day.

Creating meal plans to meet these recommendations without assistance is difficult. Doing it week after week is even more so. That's where we come in, with our unique technology and our team of Dietitians.

SOUNDS COMPLICATED? Not with SOS Cuisine!

We provide you with meal plans that satisfy all the applicable nutritional recommendations, along with the recipes, which are quick and easy to prepare. You will be able to enjoy your food without any worries!

Why Meal Plans instead of just recipes?

Since the nutritional recommendations relate to daily and weekly intakes, it is not sufficient to look for 'Menopause recipes'.

Properly balanced Meal Plans are the only effective way to ensure that all nutritional recommendations are met. This is what you get week after week with SOS Cuisine. This way, you have support and you're not alone.

And your entire family benefits from a healthy lifestyle, because our Menopause Meal Plans are balanced and appropriate for everyone.

Nutrition Info

The most recent recommendations for menopause consist of some 50 nutritional targets that must be attained day after day, so as to allieviate menopause-related discomfort and disorders, as well as to prevent certain illnesses (osteoporosis, cardiovascular diseases, etc.).

These targets can be grouped as follows:

  • Calorie intake, adapted to the specific needs of the menopause period
  • Daily intake of :
    • calcium, sodium, iron, copper, magnesium, phosphorus, zinc
    • vitamins D, B12 and K
    • fat, carbohydrate (total and added sugars), dietary fibre, protein
    • the various food groups from Canada's Food Guide
      • Vegetables and Fruit, including dark green and orange vegetables
      • Grain Products, including whole grain food
      • Dairy products
      • Meat and Alternatives
    • specifically recommended foods (fish - for their precious omega-3, vegetal proteins, crucifers, etc.)
    • foods that need to be limited (caffein, alcohol, etc.)

 

The following table shows that our Menopause Meal Plans have consistently met the nutritional recommendations since their launch , on May 26th, 2011.

 

Indices de conformité

professionnel santé * Are you a health professional?
Please contact us for more information on our meal plans.

 

References:

  1. Eating Well with Canada's Food Guide , HEALTH CANADA, 2007
  2. Good Nutrition for a Healthy Menopause , LAMBERT-LAGACÉ, Louise. Fitzhenry & Whiteside Publishers, 2010, 200 p.
  3. Nutrition, OSTEOPOROSIS CANADA, January 2010
  4. Diète spéciale: Périménopause et ménopause (in French), PASSEPORTSANTÉ.NET, March 2010
  5. Diète spéciale: Ostéoporose (in French), PASSEPORTSANTÉ.NET, May 2011

Important advice and useful tips

important
  • If you are overweight, you must know that weight loss, even modest, could improve your health.
    • Learn to assess your hunger and recognize the signals of satiety.
    • For other tips on how to loose weight safely, click here .
  • To help you set a realistic weight loss target, calculate your body mass index (BMI) and measure your waist circumference. This will help you determine your healthy weight .
  • Health Canada recommends that everyone over the age of 50 should take a daily vitamin D supplement of 400 IU.
  • An omega-3 supplement may help reaching the recommended dose. Ask advide to your doctor.
  • Move! Being physically active on a regular basis promotes weight loss and maintenance of a healthy weight. Don't hesitate to ask for professional help to get started.
  • We can help you!
  • Drink enough fluids, i.e. 1 to 2 liters/quarts each day, including water, milk, soup, tea, coffee, juice, etc., distributed throughout the day.
attention
  • Limit intake of cafeine by consuming moderately coffee, tea, chocolate, energy drinks and mate. Try decaffeinated drinks such as cereal-based beverages and herbal teas which make excellent substitutes.
  • Choose products without trans fat. Make sure the list of ingredients do not show hydrogenated oil.
  • It is important not to skip any meal. Breafast is very important.
  • If you choose to consume alcohol, do so moderately; maximum one drink per day.
to avoid
  • Avoid fad or "miracle" diets. For health, weight loss should not exceed 1 kg (2 pounds) a week.
  • Avoid soft drinks.

Consult your Doctor if you have a medical condition. We also recommend that you consult a Registered Dietitian and tell her/him that you follow the SOSCuisine Meal Plans.

To know more about menopause and perimenopause:

How much does it cost?

  • $95.40/year (i.e. $7.95/month, save $24)
    Will recur yearly until cancelled
  • $9.95/month
    Will recur monthly until cancelled

N.B. If you reside in Europe, the prices are respectively 95.40€/year and 9.95€/month.


Satisfaction guaranteed
Your subscription will pay for itself quickly, as our Meal Plans allow you to save money by:
  • buying no more food than you need
  • avoiding food wastage
See the FAQ about subscriptions and plans
Subscribe

View an example of a 7-day menu.

 

FAQ


Why should I trust the menus? Are they checked by a dietitian?
All the nutrition content of the website, including the information on this page as well as all meal plans, are checked and approved by our nutrition team, led by Danielle Lamontagne, R.D.
What is the difference between canola oil and olive oil? Why do certain recipes use one rather than the other?
Differences between olive oil and canola oil lie in their composition, heat resistance levels, taste and cost. Even though both of these oils are rich in monounsaturated fats (excellent for cardiovascular health), canola oil contains about 10 times more omega-3 than olive oil. Also, both of these oils can be used in cooking but olive oil loses its aroma when heated. The neutral taste and lower cost of canola oil make it an excellent choice for everyday cooking as well as for baking. But cold-pressed extra-virgin olive oil tastes simply divine!
I see 'crispbread' in my menu. What is it and where can I buy it ?
Crispbread is a type of crackerbread from rye, rich in fiber and low in fat, salt and sugar. The most common brands are: Ryvita, Ry-Krip and Wasabröd. You'll find them in the crackers section at your grocery store.
I really like your weekly meal plans but I would like to know what to DRINK?
Water is by far the best choice. Add a slice of lime or a few drops of lemon juice in it to give a little punch. It is also possible to have wine or fruit juice but remember, each glass represents an extra 100 kcal. Also, in order to benefit from the cardioprotective effects of red wine, women can consume, at most, 1 glass per day. In the morning, tea or coffee can be added to your menu without exceeding 2 to 3 cups of filtered coffee or quarter-cup servings of expresso per day.
There's no microwave oven at my workplace. How can I find substitute meals that I won't need to warm up ?
You can use the "Swap Meal" button (blue double arrow icon) in your menu, or use the Advanced Recipe Search to find exactly the Lunch Box recipes that you want.
I don’t like peanut butter, but it is often a part of breakfast. What can I replace it with?
Peanut butter is a good source of protein that sustains one’s appetite in the morning. It can be replaced by cheese, almond or some other nut-based butter or even by hummus. Unfortunately, jams and sweet spreads are neither as nutritional nor as satiating.
While consulting the sample meal plan, I noticed that certain recipes recur more than once in the same week. Will the meal plan that I’m going to buy also be like this?
Yes! Some recipes (ex. soups, stews, etc) are repeated during the week in order to reduce the time spent in the kitchen. This way, you also get to prioritize certain fresh food items, with minimal waste. In other words, these repetitions are based on practical and economic reasons. They offer a good trade-off between variety and effort. And don't forget: you can always swap meals to get more - or less - variety.
I don’t like eating my meal in the form of a sandwich or burger. Is it the same if I eat my meatball, slices of bread, lettuce and tomato separately?
It is OK to break down your burger into separate food items. The nutritional values remain the same and, once they have been consumed, the foods will interact in the same way as if they had been eaten in a same mouthful. Find your preferred technique and enjoy!
Why do we find white bread in the meal plans? Brown bread is higher in fiber and I thought one had to avoid white bread.
It is true that whole grain brown bread is richer in fiber than white bread. However, as our meal plans are based on the Mediterranean diet, they include plenty of fruits, vegetables, nuts and legumes, so that the daily fiber needs are fully met. Excessive intake of fiber can make bowel movements too fast and prevent adequate absorption of nutrients. In other words, with our meal plans, you are sure to get the right amount of all nutrients - never too little nor too much!

 

Simplify your life and subscribe to our MENOPAUSE Meal Plan.


Note: We remind you to read our Medical Disclaimer.

Page last updated on 2013-04-24 @ 14:40

Testimonials

"I am extremely satisfied with this service. The variety of menus, having the menu of the full week, the quality of recipes, compliance with the food guide, speed of execution and finally the taste of the dishes."

Suzanne B.
Montreal, QC, Canada

"ABSOLUTELY FANTASTIC, it's been 2 weeks since I use the service and I love it, your recipes are simple and delicious. No more asking myself what I will eat this week. It's good to have a menu that is varied and planned in advance."

Denise C.
Ottawa, ON, Canada

Beef-Stuffed Peppers Watercress Soup Salmon with a Spicy Crust