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Your 7-day vegan meal plan
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Vegan nutrition for women over 50
Protein is non-negotiable
Aim for 1.2–1.6g per kg of body weight. Top plant sources include tofu, tempeh, edamame, lentils, chickpeas, seitan and hemp seeds. Include protein at every meal.
Calcium without dairy
Fortified plant milks, tofu set with calcium, kale, bok choy, broccoli and almonds are all excellent calcium sources. Aim for 1,200mg daily after 50.
Phytoestrogens help
Soy foods (tofu, edamame, tempeh) and flaxseeds contain plant oestrogens that may reduce hot flushes and support hormone balance during menopause.
Watch your B12
B12 is found almost exclusively in animal products. Supplement daily (at least 1,000mcg) and eat fortified foods like nutritional yeast, plant milks and cereals.
Vitamin D matters
Supports bone health, immunity and mood — especially important post-menopause. Supplement with D3 (vegan algae-based) daily, especially in winter months.
Omega-3 from plants
Flaxseeds, chia seeds, hemp seeds and walnuts provide ALA omega-3. Consider an algae-based DHA/EPA supplement for the most bioavailable form.
Frequently asked questions
Can a vegan diet help with menopause symptoms?
Yes — research suggests plant-based diets rich in phytoestrogens (from soy and flaxseeds) can reduce the frequency and severity of hot flushes. A whole food plant-based diet is also associated with healthier weight, better heart health and improved mood during menopause.
Will I get enough protein on a vegan diet over 50?
Absolutely — with planning. Tofu, tempeh, edamame, lentils, chickpeas, black beans, seitan and hemp seeds are all high in protein. Our meal plans are specifically designed to hit adequate protein targets for women over 50 at every meal.
Is a vegan diet safe for post-menopausal women?
Yes, with attention to a few key nutrients: B12 (supplement daily), Vitamin D (supplement or sun exposure), calcium (fortified foods and leafy greens), iodine (seaweed or supplement) and omega-3 (algae-based supplement). Our meal plans are built with these in mind.
How many calories should women over 50 eat on a vegan diet?
Most women over 50 need between 1,600–1,800 calories per day to maintain weight, depending on activity level. During menopause, metabolism slows slightly, so many women find a gentle deficit of 200–300 calories helpful for managing weight without extreme restriction.
Can I use this meal plan if I'm gluten free?
Yes — select "Gluten free" in the exclude options and your meal plan will be generated without any gluten-containing ingredients. Note that seitan (wheat gluten) will be excluded from your plan.