Weekly Menu: Strong and Radiant

A meal rich in protein and calcium

Especially for women going through menopause and for anyone who does strength training.

This weekly meal plan provides a solid foundation, especially for women going through (or approaching) menopause, but it’s also ideal for anyone who does strength training and wants to build muscle and bone density.

Your bones and muscles respond best to a combination of “enough protein,” “calcium-rich foods,” and “plenty of fruits and vegetables.” If you supplement this with the right stimuli, such as exercise, you’re on the right track.

Don't have the app yet? Download it from Google Play or the App Store.

For just €3.33/month (with an annual subscription), you get access to all recipes (except those in the latest book) and all weekly meal plans.

The app that makes cooking fun again!

What do you need for strong bones and muscles?

Protein: essential for building and maintaining muscle, and also important for bone tissue. In this menu, protein comes from dairy products, fish, eggs, chicken, meat, legumes, nuts, and seeds.

Calcium: one of the most important building blocks of bone. This menu includes many sources of calcium, such as yogurt, cheese, sesame seeds, fish with bones like sardines, and calcium-rich vegetables like kale; green vegetables and legumes also contribute. For an extra dose of calcium, you can occasionally add a serving of cheese, for example as a snack before a meal.

Bone health is also linked to magnesium, potassium, and vitamin K, as well as a diet rich in antioxidants. That’s why the abundance of vegetables, fruits, nuts, and seeds in this menu is so beneficial.

We’ve selected foods that are particularly rich in calcium and protein. You can also easily create your own (weekly) meal plan using the weekly planner.

A little extra tip

Feel free to enjoy some kimchi every now and then (as a snack or with a meal). Fermented vegetables can support your gut flora, and a healthy gut is an important part of overall physical well-being.

Another important tip: taxes

If you really want to build stronger bones, diet alone isn’t enough: bones get stronger through impact and strength training. Think of walking, climbing stairs, and strength training, but skipping and jumping also help, as long as it’s safe for your body. This is definitely recommended if you have osteopenia or (early-stage) osteoporosis, but it’s best to ask your doctor or physical therapist for advice on what’s right for you.