199A "Vegan & Vegetarian Diets for Menopausal Women: The Pros, Pitfalls"

In this episode of Menopause Made Easy with Tanya, I unpack the truths and myths around vegan and vegetarian diets for menopausal women. Discover how these eating styles affect your gut microbiome, hormone health, and overall well-being. Learn what it takes to hit 120g of protein on a plant-based plan and why rigidity in diet may be sabotaging your results. Plus, hear the story of two women—one flexible and thriving, the other rigid and struggling—and use their lessons to inform your own food freedom.

💡 What You'll Learn:

• The history and definitions of vegan and vegetarian diets

• The pros and cons for gut and hormonal health in menopause

• Sample vegan and vegetarian meal plans with 120g protein

• The power of dietary flexibility and self-awareness

• How to pulse eating styles instead of attaching to food labels

📎 Resources Mentioned:

• Free download: 120g Protein Cheat Sheet – Vegan & Vegetarian Style and Sample Day eating (scroll down)

• Book a 1:1 Nutrition & Lifestyle Call with Tanya [email protected] www.vibrantlivingwithtanya.com

   

🎧 Listen now on Spotify, Apple Podcasts, You Tube

https://youtu.be/KvEpHl_acac 

https://podcasts.apple.com/us/podcast/199a-vegan-vegetarian-diets-for-menopausal-women-the/id1661982133?i=1000721375285 

https://creators.spotify.com/pod/profile/menopause-made-easy/episodes/199A-Vegan--Vegetarian-Diets-for-Menopausal-Women-The-Pros--Pitfalls-e35j4uk 

Next Step:
If you’re ready to align your rhythms, elevate your health, and experience more food freedom—

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✅ Protein Cheat Sheet (Vegan & Vegetarian for 120g)

🎯 Daily Target: 120g Protein for Menopausal Women

Vegan-Friendly Protein Sources (Grams per serving):

• Tofu (1 cup): 20g

• Tempeh (1 cup): 30g

• Lentils (1 cup cooked): 18g

• Chickpeas (1 cup cooked): 15g

• Quinoa (1 cup cooked): 8g

• Hemp seeds (3 tbsp): 10g

• Vegan protein powder (1 scoop): 20–30g

• Edamame (1 cup): 17g

• Chia seeds (3 tbsp): 9g

• Nutritional yeast (2 tbsp): 8g

Vegetarian Add-Ons:

• Greek yogurt (1 cup): 20g

• Cottage cheese (½ cup): 14g

• Eggs (2): 12g

• Cheese (1 oz): 7g

• Whey protein (1 scoop): 25g

• Paneer (½ cup): 14g

Tips:

• Combine legumes + grains for complete amino acids

• Add seeds and nuts strategically

• Use high-quality protein powders to top up as needed

• Don’t fear variety—track your meals for protein intake awareness

🌱 VEGAN DAY – 120g PROTEIN

• Breakfast:
  Tofu scramble (1 cup tofu) + chickpea flour pancake + spinach
  → 25g protein

• Snack:
  Protein shake (plant protein blend, 1 scoop) + almond butter + hemp seeds
  → 30g protein

• Lunch:
  Lentil salad with quinoa, edamame, tahini dressing
  → 30g protein

• Dinner:
  Tempeh stir fry + buckwheat noodles + broccoli
  → 25g protein

• Evening:
  Chia pudding + pumpkin seeds
  → 10g protein
  Total: 120g

🥚 VEGETARIAN DAY – 120g PROTEIN

• Breakfast:
  Greek yogurt + hemp hearts + blueberries + protein granola
  → 30g protein

• Snack:
  Boiled eggs + cottage cheese
  → 25g protein

• Lunch:
  Chickpea wrap + cheese + spinach + avocado
  → 25g protein

• Dinner:
  Paneer curry + lentils + brown rice
  → 30g protein

• Evening:
  Protein hot chocolate with whey or casein
  → 10g protein
  Total: 120g