Feeling overwhelmed by menopause symptoms, a packed schedule, and the daily “What’s for dinner?” stress? You’re not alone. Between work, family, and self-care, cooking healthy meals can feel impossible—especially when you’re trying to manage weight gain and energy crashes.
That’s why I created this step-by-step 7-day keto meal prep guide—designed specifically for busy women over 50 navigating menopause.
No more last-minute takeout. No more carb-heavy meals that leave you bloated and tired. This plan provides you with delicious, hormone-friendly keto meals that are ready in minutes, all prepared in just 2–3 hours on the weekend.
In this guide, you’ll get:
- A complete 7-day keto meal plan (breakfast, lunch, dinner, snacks)
- Step-by-step photo instructions for prepping everything
- A printable shopping list and prep checklist
- Macronutrient breakdown (perfect for weight loss)
- Tips for storing, reheating, and customizing for your taste
- How this fits into your menopause weight loss journey
👉 Want the printable version? Download our Free Keto Meal Prep Planner & Shopping List to get organized fast.
Why Meal Prep Is a Game-Changer for Women in Menopause
Menopause brings hormonal shifts that make weight management harder than ever. Insulin resistance increases, metabolism slows, and fat starts clinging to your midsection. At the same time, energy drops and brain fog sets in.
When you’re exhausted and short on time, it’s easy to reach for quick, high-carb foods—bagels, pasta, crackers—that spike your blood sugar and worsen symptoms.
Meal prep breaks this cycle. By planning and preparing your keto meals in advance, you:
- ✔️ Stay in ketosis and burn fat consistently
- ✔️ Avoid blood sugar crashes and cravings
- ✔️ Save 5+ hours per week on cooking and decisions
- ✔️ Reduce stress and decision fatigue
- ✔️ Support hormone balance with nutrient-dense foods
This isn’t about perfection—it’s about making healthy choices effortless so you can focus on what matters most.
Your 7-Day Keto Meal Plan (Women 50+ Friendly)
This plan is designed to be balanced, satisfying, and rich in nutrients your body needs after 50—like healthy fats, protein, fiber, magnesium, and omega-3s.
All meals are under 20g net carbs per day, with a focus on anti-inflammatory ingredients to support energy and reduce menopause symptoms.
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Day 1 | Avocado & Egg Breakfast Bowl | Chicken & Kale Salad with Lemon-Tahini Dressing | Garlic Butter Salmon with Roasted Asparagus | Handful of Walnuts + 1 Cheese Stick |
| Day 2 | Keto Smoothie (Spinach, Avocado, MCT Oil) | Leftover Salmon & Asparagus | Zucchini Noodles with Turkey Meatballs | Keto Fat Bombs (2) |
| Day 3 | Avocado & Egg Bowl | Turkey Lettuce Wraps with Avocado | Coconut-Crusted Chicken Tenders with Green Beans | 1 Hard-Boiled Egg + 5 Almonds |
| Day 4 | Keto Smoothie | Leftover Chicken Tenders & Green Beans | Creamy Tuscan Chicken (with Spinach & Mushrooms) | 1 String Cheese + 3 Olives |
| Day 5 | Avocado & Egg Bowl | Chicken & Kale Salad (Day 1 recipe) | Beef & Broccoli Stir-Fry (Keto Soy Sauce) | 2 Keto Fat Bombs |
| Day 6 | Keto Smoothie | Leftover Beef & Broccoli | Stuffed Bell Peppers (Ground Turkey & Cauliflower Rice) | 1/4 Cup Berries + 1 tbsp Whipped Cream |
| Day 7 | Avocado & Egg Bowl | Stuffed Pepper (Leftover) | Garlic Butter Salmon (Repeat!) | 1 Cheese Stick + 4 Walnuts |
Macronutrient Average (Per Day):
- Calories: ~1,600–1,800
- Fat: 70–75%
- Protein: 20%
- Net Carbs: 15–20g
Note: Adjust portion sizes based on your goals. Need more protein? Add an extra egg or chicken breast. Want fewer calories? Slightly reduce fat portions.
Step 1: The Shopping List (Printable & Organized)
Before you prep, gather everything you need. Here’s your complete keto shopping list, grouped by category for a stress-free grocery run.
Produce
- 2 ripe avocados
- 1 bunch kale (or spinach)
- 1 bunch asparagus
- 3 zucchinis
- 1 head cauliflower
- 1 bag broccoli florets
- 4 bell peppers (mixed colors)
- 1 bag green beans
- 1 small head of garlic
- 1 lemon
- 1/2 cup fresh basil (optional)
- 1 cup fresh mushrooms
Proteins
- 1 dozen large eggs
- 1.5 lbs wild-caught salmon fillets
- 1.5 lbs ground turkey (93% lean)
- 1.5 lbs boneless chicken breasts
- 1 lb ground beef (90% lean)
Pantry & Dry Goods
- Extra virgin olive oil
- Coconut oil
- Butter (grass-fed, if possible)
- MCT oil or powder
- Almond flour
- Grated parmesan cheese
- Keto-friendly bread crumbs (or crushed pork rinds)
- Sugar-free marinara sauce (check carbs)
- Keto soy sauce or coconut aminos
- Salt, pepper, garlic powder, Italian seasoning
- Tahini (sesame seed paste)
- Unsweetened almond milk
Dairy & Refrigerated
- 1 block cheddar cheese (or string cheese)
- 1 block cream cheese
- 1 cup heavy whipping cream
- 1 bag shredded mozzarella
Snacks & Extras
- Raw walnuts (1 cup)
- Raw almonds (1/2 cup)
- Pumpkin seeds (1/4 cup)
- Olives (small jar)
- Small container of whipped cream (unsweetened)
- 1 small container of fresh berries (raspberries or blackberries)
💡 Pro Tip: Buy pre-chopped cauliflower rice or spiralized zucchini noodles to save even more time!
Step 2: Your Meal Prep Day (2–3 Hours, Step-by-Step)
Set aside Sunday afternoon. Put on some music, pour a glass of water (or herbal tea), and let’s get prepping!
Phase 1: Cook the Proteins (60 mins)
1. Roast the Salmon:
- Preheat oven to 400°F.
- Place salmon fillets on a parchment-lined baking sheet.
- Drizzle with melted butter, minced garlic, salt, and pepper.
- Bake for 12–15 mins until flaky.
- Let cool, then divide into 4 portions (Days 1, 4, 7, and one extra for snacks).
2. Cook the Ground Meats:
- In a large skillet, brown ground turkey with onions, garlic, and Italian seasoning. Use for meatballs and lettuce wraps.
- In another skillet, brown ground beef with keto soy sauce, garlic, and broccoli (for stir-fry).
- Cool and portion into containers.
3. Bake the Chicken Tenders:
- Cut chicken breasts into strips.
- Dip in beaten egg, then coat with almond flour + parmesan + spices.
- Bake at 375°F for 20 mins. Cool and portion.
Phase 2: Chop & Roast Veggies (45 mins)
1. Roast Asparagus & Green Beans:
- Toss with olive oil, salt, and garlic. Roast at 400°F for 15–18 mins.
- Portion into meal containers.
2. Spiralize Zucchini & Make Cauliflower Rice:
- Spiralize 3 zucchinis. Store raw in containers (they’ll soften when heated).
- Rice cauliflower in a food processor. Sauté lightly with butter and garlic, then cool.
Phase 3: Assemble Meals (60 mins)
Use glass or BPA-free meal prep containers. Layer wisely to prevent sogginess.
Example: Chicken & Kale Salad (Days 1 and 5)
- Bottom: Kale (massaged with olive oil to soften).
- Middle: Diced chicken, chopped avocado (add lemon juice to prevent browning).
- Top: Lemon-tahini dressing in a small sealed container (add just before eating).
Example: Stuffed Bell Peppers (Days 6 and 7)
- Hollow out bell peppers.
- Fill with mixture of cooked ground turkey, cauliflower rice, tomato sauce, and cheese.
- Bake for 25 mins. Cool and store.
Breakfasts: Pre-portion smoothie ingredients into freezer bags (spinach, avocado chunks, MCT oil packets). Just blend with almond milk in the morning!
Step 3: Storage & Reheating Tips
Proper storage keeps your meals fresh and safe all week.
- ✅ Store in airtight containers in the fridge for up to 5 days.
- ✅ Freeze meals you won’t eat in 5 days (soups, stews, cooked meats).
- ✅ Reheat gently: Use 50% power in the microwave to avoid overcooking.
- ✅ Add fresh elements last: Avocado, herbs, dressings, nuts.
- 🚫 Don’t reheat fish more than once.
Customize This Plan for Your Life
This guide is a template—make it yours!
Need Faster? Try These Shortcuts
- Buy pre-cooked grilled chicken or rotisserie chicken (check for added sugar).
- Use frozen riced cauliflower or spiralized veggies.
Want More Variety?
- Swap salmon for grilled chicken or shrimp.
- Try different dressings: ranch, Caesar, or pesto.
- Add fermented foods: sauerkraut or kimchi for gut health.
Managing Menopause Symptoms?
Boost anti-inflammatory power with:
- More fatty fish (rich in omega-3s)
- Extra turmeric or ginger in meals
- A daily BHB supplement for energy and brain clarity
How This Fits Into Your Menopause Weight Loss Journey
This meal prep plan isn’t just about convenience—it’s a strategic tool for managing menopause weight gain.
By removing decision fatigue and eliminating carb-heavy temptations, you create a consistent environment for fat loss. Stable blood sugar means fewer cravings and more energy for movement and self-care.
Remember: weight loss after 50 isn’t just about calories—it’s about hormones, metabolism, and inflammation. This plan supports all three.
Free Download: Your Keto Meal Prep Planner
To make this even easier, we’ve created a printable Keto Meal Prep Planner with:
- Weekly meal calendar
- Shopping list template
- Prep checklist
- Macro tracker
👉 Download it free and start your first stress-free keto week:
Get the Free Keto Meal Prep Planner
Frequently Asked Questions
Can I do this if I’m new to keto?
Absolutely! This plan is beginner-friendly. Just follow the recipes and shopping list. You’ve got this!
What if I don’t like one of the meals?
No problem! Swap in any keto-friendly recipe you enjoy. The goal is consistency, not perfection.
Do I need special equipment?
Helpful tools: food processor (for cauliflower rice), spiralizer (for zoodles), and good containers. But you can chop by hand if needed.
Is this safe for heart health?
Yes. The keto diet emphasizes healthy fats (avocado, olive oil, fatty fish) which support heart health. Always consult your doctor if you have concerns.
You’ve Got This, Mama!
Menopause is a season of change—but it doesn’t have to mean giving up your health, energy, or confidence. With a little planning, you can take back control of your meals, your metabolism, and your life.
Disclaimer: This content is for informational purposes only and is not medical advice. Consult your healthcare provider before starting any new diet or supplement regimen.