Galveston Diet Meal Plan PDF | 28 Day Menopause Recipes | Breakfast Lunch Dinner Snack Ideas | Menopause Food List

If you've hit your 40s or 50s and the body you used to know seems to have new rules — weight that won't shift, stubborn belly fat, brain fog around 2pm, sleep that just isn't restful, hot flashes that show up uninvited — you are not imagining it. Hormonal shifts in perimenopause and menopause genuinely change how your body responds to food, stress, and time between meals.

This 28-day plan is built around the Galveston framework: anti-inflammatory eating, a simple 16:8 intermittent fasting window, and a refocus toward healthy fats and protein instead of refined carbs. You get 4 full weeks of breakfasts, lunches, dinners, and snacks, all planned around one fasting window so the structure stays simple while your body adjusts.

Who This Is For
→ Women in perimenopause, menopause, or postmenopause whose previous diet approaches have stopped working — and who suspect inflammation, blood sugar swings, or stress hormones are part of the picture.
→ Anyone curious about intermittent fasting but unsure how to start, what to eat in the eating window, or whether IF is sustainable long-term.
→ Women dealing with menopausal belly fat, persistent fatigue, brain fog, or sleep disruption who want a structured starting point instead of piecing together advice from a dozen sources.
→ Anyone who wants a done-for-you 28-day plan without giving up real food — meals here include grilled salmon, herb-crusted pork tenderloin, beef skewers, lemon garlic shrimp, Greek yogurt parfaits, and dark chocolate.

What's Inside (Instant PDF Download)
✔️ Full 28-day meal plan — 4 weeks of breakfasts, lunches, dinners, and snacks with no repeated days. Every meal designed to fit inside the 12pm–8pm eating window.
✔️ Step-by-step recipes for every meal — 100+ recipes total, with ingredients and instructions. Examples include avocado and egg toast, baked salmon with asparagus, lemon garlic shrimp with quinoa, turkey lettuce wraps, herb-crusted pork tenderloin, spinach and feta omelette, and chia pudding with berries.
✔️ Intermittent fasting (16:8) walkthrough — the eating window structure, what's allowed during fasting hours (water, herbal tea, black coffee), and practical tips for the adjustment period.
✔️ Anti-inflammatory food framework — what to lean into (leafy greens, berries, fatty fish, olive oil, nuts, lean protein, whole grains) and what to limit (processed foods, refined carbs, added sugar, trans fats, excessive alcohol).
✔️ Weekly grocery shopping lists — one for each week, organized by produce, dairy, proteins, and pantry items so you can shop once and cook all week.
✔️ Sourcing & quality guide — what to look for in grass-fed meat, wild-caught seafood, organic produce, and healthy fats so the anti-inflammatory benefits actually land.
✅ Bonus: Blank printable weekly meal planner — for customizing your own weeks once the 28 days are done, or for swapping meals around to fit your schedule.

Why Anti-Inflammatory + Intermittent Fasting Together
Most menopause meal plans address one piece. The Galveston framework combines anti-inflammatory food choices (which may help support hormonal balance and energy) with a 16:8 fasting window (which gives your digestive system extended rest and may help support blood sugar stability).

The combination is what makes the approach distinct from straight Mediterranean or generic “menopause diet” plans.

How It Works
Download the PDF instantly after purchase.
Read the short intro and IF guidelines (about 5 minutes).
Pick your start date, do your Week 1 grocery shop, and begin.
Use the blank planner after Day 28 to keep the rhythm going.

Want More?
→ If you'd rather go longer than 28 days, our 3-Month Galveston Bundle includes 12 full weeks of meals — find it in the shop.

→ Want a vegan or vegetarian version? Our Vegan Galveston Diet Meal Plan uses the same framework with no animal products.

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Digital Product — Instant Download
Because this is a digital file delivered immediately at checkout, all sales are final. If anything goes wrong with your download, message me and I'll make it right.
This is an educational meal-planning resource, not personalized medical or nutritional advice. Intermittent fasting and significant dietary changes can affect blood sugar, blood pressure, medications, and other health conditions in ways that vary by individual. Please review any new eating pattern with your physician, registered dietitian, or menopause specialist before starting — especially if you have diabetes, take blood sugar or blood pressure medications, have a history of disordered eating, or are managing a thyroid or adrenal condition.

This is an independently developed meal plan inspired by the principles popularized by the Galveston Diet. We are not affiliated with Dr. Mary Claire Haver or her official program — meaning you get a ready-to-go meal plan at a fraction of the cost of branded coaching, with the same anti-inflammatory + IF foundation.