Menopause can bring changes that feel frustrating and confusing — especially stubborn weight gain, low energy, poor sleep, and increased inflammation. If you’re searching for a Galveston Diet meal plan, you’re likely looking for something designed specifically for this stage of life — not another generic diet.

The Galveston Diet, created by OB-GYN Dr. Mary Claire Haver, was developed with perimenopause and menopause in mind. It combines intermittent fasting with an anti-inflammatory eating style to support metabolic health, insulin sensitivity, and overall well-being. If you’re not going through menopause, you might consider the Mediterranean diet.

Below is a clear, practical breakdown of how it works — plus what a Galveston-style meal plan actually looks like.

Click here to download the meal plan

 

What Is the Galveston Diet?

The Galveston Diet is built on two core principles that work together:

1. Intermittent Fasting (Most Often 16:8)

This approach involves eating all meals within an 8-hour window and fasting for the remaining 16 hours.

Example fasting window:

• First meal: 11:00 AM
• Last meal: 7:00 PM

The goal isn’t deprivation — it’s giving your body consistent breaks from digestion so insulin levels can stabilize, which becomes increasingly important during menopause.

2. Anti-Inflammatory Eating

Hormonal shifts during menopause can increase chronic, low-grade inflammation. This can contribute to:

• Weight gain (especially around the midsection)
• Joint pain and stiffness
• Brain fog
• Fatigue

The Galveston Diet prioritizes whole, minimally processed foods that help reduce inflammatory load and support metabolic balance. We encourage people to grow their own fruits and vegetables at home because it’s a lot more cost effective, and they are free of pesticides which have been shown to cause cancer.

Galveston Diet Food List

Foods to Eat Regularly

Fruits

• Berries (blueberries, strawberries, raspberries)
• Apples and pears
• Citrus fruits
• Melon and bananas (in moderation)

Vegetables

• Leafy greens (spinach, kale, arugula)
• Broccoli, cauliflower, Brussels sprouts
• Bell peppers, zucchini, cucumbers
• Onions, tomatoes, asparagus, carrots

Healthy Fats

• Avocados
• Olive oil
• Coconut oil
• Nuts (almonds, walnuts, cashews)
• Seeds (chia, flax, pumpkin)

Whole Grains (as tolerated)

• Quinoa
• Brown rice
• Oats
• Whole-grain bread or pasta (small portions)

Lean Protein

• Fish (salmon, sardines, cod, tuna)
• Poultry (chicken, turkey)
• Eggs
• Beans, lentils, tofu

Many Galveston Diet followers also enjoy Mediterranean-style meals. You may find additional inspiration helpful here:
👉 Mediterranean Diet Recipes: https://mealplanpdf.net/mediterranean-diet-recipes/

Foods to Limit or Avoid

• Refined carbohydrates (white bread, pastries, sweets)
• Sugary drinks (soda, sweet tea, juice)
• Highly processed foods
• Fried foods
• Excessive alcohol

Sample Galveston Diet Meal Plan (16:8)

Here’s what a simple, realistic day on the Galveston Diet might look like:

11:00 AM – First Meal

• Scrambled eggs with spinach and avocado
• Fresh berries on the side
• Black coffee or herbal tea

2:30 PM – Optional Snack

• Greek yogurt or cottage cheese
• Handful of walnuts or pumpkin seeds

6:30 PM – Dinner

• Grilled salmon or chicken
• Roasted broccoli and cauliflower
• Quinoa or brown rice
• Olive oil, lemon, and herbs

After Dinner

• Herbal tea
• Begin overnight fast

This structure keeps meals satisfying while still supporting the fasting window.

Why the Galveston Diet Is Designed for Menopause

During perimenopause and menopause:

• Estrogen fluctuations influence fat storage
• Insulin resistance becomes more common
• Sleep disruption can elevate cortisol

The Galveston Diet helps address these challenges by:

• Supporting blood sugar regulation through intermittent fasting
• Reducing inflammatory food exposure
• Encouraging nutrient-dense meals instead of calorie restriction

It’s not about eating less — it’s about eating in a way that works with hormonal changes, not against them.

Lifestyle Habits That Support Better Results

Nutrition works best when it fits into real life. Many people find better consistency by pairing the Galveston Diet with supportive habits.

Sleep Support

Quality sleep plays a major role in hormone balance, appetite regulation, and energy levels.

• Cooling bedding may help reduce night sweats
• Breathable pillowcases can improve comfort
• Sleep masks can improve sleep quality for light-sensitive sleepers

Simple Meal Prep Tools

Reducing friction in the kitchen makes whole-food eating easier.

• Sharp knives for faster prep
• Blenders for smoothies with leafy greens and protein
• Spiralizers for vegetable-based meals

Protein & Food Convenience

Having quality protein available reduces decision fatigue.

• Grass-fed or hormone-free protein delivery services
• Easy anti-inflammatory snacks like nuts and seeds

Is the Galveston Diet Right for You?

The Galveston Diet may be a good fit if you:

• Are in perimenopause or menopause
• Struggle with stubborn weight gain
• Prefer whole foods over extreme dieting
• Want structure without rigid rules

If you have a medical condition or history of eating disorders, consult a healthcare professional before starting intermittent fasting.

Getting Started

You don’t need to change everything overnight.

Start with:

• Choosing a consistent fasting window
• Building meals around anti-inflammatory foods
• Simplifying your routine with supportive habits

Small, consistent changes tend to produce the most sustainable results.

Download the Galveston Diet Meal Plan

If you’d like a ready-to-follow plan with meal ideas, shopping lists, and clear structure designed specifically for menopause, you can download the full Galveston Diet meal plan below.

👉 Click here to download the meal plan