Diet Chart for menopausal women at age 50 to above

 Certainly! Here's a comprehensive diet chart for menopausal women at age 50 to above , including both vegetarian and non-vegetarian options, with the inclusion of daily staples like dal (lentils), chawal (rice), roti (whole wheat bread), and subji (vegetable curry) or non-vegetarian subji, tailored for weight loss:

*Vegetarian Diet Chart:*

*Early Morning (6:00 AM - 6:30 AM):*

- Warm water with a squeeze of lemon and a pinch of honey

*Breakfast (8:00 AM - 8:30 AM):*

- Option 1: Vegetable omelette made with egg whites and loaded with vegetables like spinach, mushrooms, and tomatoes

- Option 2: Oats porridge cooked in water or skimmed milk with a handful of berries and nuts

- Green tea or herbal tea

*Mid-Morning Snack (10:30 AM - 11:00 AM):*

- A small bowl of Greek yogurt with a sprinkle of chia seeds and a drizzle of honey

- A glass of buttermilk or coconut water

*Lunch (1:00 PM - 1:30 PM):*

- Dal (lentils) - Opt for lighter dals like moong dal or masoor dal, cooked without excess oil

- Chawal (brown rice) or Roti (whole wheat bread) - Limit portion size and opt for whole grain varieties

- Subji (vegetable curry) - Include a mix of non-starchy vegetables like spinach, broccoli, and cauliflower, cooked with minimal oil and spices

- A side salad with cucumber, tomatoes, and lettuce dressed with lemon juice

*Afternoon Snack (4:00 PM - 4:30 PM):*

- A small bowl of boiled chickpeas seasoned with chaat masala and lemon juice

- A cup of green tea or herbal tea

*Dinner (7:00 PM - 7:30 PM):*

- Light dal soup made with moong dal or masoor dal, flavored with spices like cumin and coriander

- Quinoa pulao with mixed vegetables like bell peppers, carrots, and peas

- Steamed or stir-fried seasonal vegetables like spinach, cabbage, and beans

*Before Bed (9:30 PM - 10:00 PM):*

- A glass of warm skimmed milk with a pinch of turmeric

*Non-Vegetarian Diet Chart:*

*Early Morning (6:00 AM - 6:30 AM):*

- Warm water with a squeeze of lemon and a pinch of honey

*Breakfast (8:00 AM - 8:30 AM):*

- Option 1: Grilled chicken sandwich with whole wheat bread and lettuce leaves

- Option 2: Scrambled eggs with sautéed vegetables like spinach, mushrooms, and bell peppers

- Green tea or herbal tea

*Mid-Morning Snack (10:30 AM - 11:00 AM):*

- A small bowl of cottage cheese (paneer) cubes seasoned with black pepper and chaat masala

- A glass of fresh vegetable juice or coconut water

*Lunch (1:00 PM - 1:30 PM):*

- Dal (lentils) - Opt for lighter dals like moong dal or masoor dal, cooked without excess oil

- Chawal (brown rice) or Roti (whole wheat bread) - Limit portion size and opt for whole grain varieties

- Non-vegetarian Subji - Include grilled or baked fish or chicken with a side of steamed or sautéed vegetables

- A side salad with cucumber, tomatoes, and lettuce dressed with lemon juice

*Afternoon Snack (4:00 PM - 4:30 PM):*

- Grilled fish or chicken skewers with a squeeze of lemon and a sprinkle of herbs

- A cup of green tea or herbal tea

*Dinner (7:00 PM - 7:30 PM):*

- Light dal soup made with moong dal or masoor dal, flavored with spices like cumin and coriander

- Grilled fish or chicken breast served with sautéed or steamed vegetables

- A small portion of quinoa or brown rice pulao

*Before Bed (9:30 PM - 10:00 PM):*

- A glass of warm skimmed milk with a pinch of turmeric

Ensure to consume smaller portions and avoid snacking excessively between meals. Incorporating regular physical activity and staying hydrated by drinking plenty of water throughout the day will further support weight loss efforts. Adjust portion sizes according to individual preferences and dietary needs, and consult with a healthcare professional or nutritionist for personalized guidance.