Option Two
Bran muffin with ground flaxseed
Half grapefruit
Hardboiled egg
Decaf coffee or herbal tea

Option Three
Tofu Breakfast Burrito
Herbal tea

LUNCH
Option One
Bean soup
Spinach salad
Whole-wheat tortilla

Option Two
Almond butter on cinnamon raisin whole-wheat bread
Veggie snacks
Soda water with juice

Option Three
Miso Soup
Cheese and alfalfa sprout on multi-grain bread
Fresh apple

DINNER
Option One
Veggie burger on whole-wheat bun with tomato, onion and lettuce
Carrot and raisin salad
Fresh berries and soy yogurt

Option Two
Oriental Shrimp and Broccoli Stir Fry
Brown rice

Option Three
Vegetarian Chili
Whole-wheat French bread
Mixed veggie salad
Fresh pineapple

SNACKS
Choose one or two a day:

• 1/4 cup roasted walnuts with 1/4 cup raisins
  
• Herb tea and a Better-Bran Muffin
  
• Veggies with low-fat dip
  Strawberry Banana Smoothie
  
• Hummus spread on whole-wheat crackers
  

Healthy Dos and Don'ts

Here are a few eating tips to keep in mind when you're going through perimenopause and menopause.

Do:

• Keep a thermos of ice-cold water nearby at all times

Don't:

• Drink coffee, colas and other beverages with caffeine
• Consume alcohol
• Eat spicy foods
• Eat large meals