During menopause, many women unwillingly add some weight. This can be frustrating, particularly for those who are already doing their best to keep the pounds off or otherwise maintaining a healthy weight. These days, people are turning to meal plans to help them shed pounds. For those who have decided they are effective for weight loss, there are menopause diet plans to help with weight loss during this time. Today we’ll look at a menopause diet 5-day plan to lose weight. We’ll also look at other ways you can safely lose weight during menopause. Let’s get started!
Menopause is defined as the absence of menses for at least 12 months. Symptoms commonly associated with menopause include sleeping difficulties, vaginal dryness, and hot flashes (3). Perimenopause is the months that precede your transition into menopause – women can experience irregular bleeding during perimenopause and if they experience it they should check in with their gynecologist for evaluation. Once you’ve entered perimenopause, you may notice that you’re putting on some weight. To better understand the best diet for menopause, let’s first look at the relationship between menopause and weight gain.
Before menopause, weight gain was often tied to lifestyle factors- less movement, irregular sleep, or poor eating habits. These causes still matter during and after menopause, but hormonal shifts introduce an entirely new layer of complexity.
As women transition through menopause, many of them notice that weight gain becomes more stubborn, despite consistent exercise and mindful eating. One major reason is a shift in how fat is distributed across the body. According to research, hormonal changes during menopause lead to an increased accumulation of fat, particularly in the abdominal area (3).
This redistribution means that fat starts to settle more around the belly, arms, and thighs. Lower estrogen levels are a key driver of this process. As estrogen declines, the body becomes more likely to store visceral fat – a type of fat located deep in the abdomen that’s associated with higher health risks (3).
This type of weight gain isn’t just a cosmetic concern. Increased visceral fat has been linked to a higher risk of cardiovascular disease, stroke, and high blood pressure (3). That’s why it’s essential to speak with a healthcare provider about strategies tailored to midlife changes, whether it’s a shift in nutrition, hormone therapy, or new approaches to exercise.
There are several recommendations for women who need to stop weight gain during menopause. Although these methods are effective, you’re still urged to talk to your doctor before you try out any of them. These methods include:
Most individuals who are looking to shed pounds are advised to work with a weight loss diet plan. However, the weight loss plan may tend to be different during menopause. This is because your body has different needs during this time.
Despite these needs, food experts remind you to eat healthy and balanced meals. They recommend adding whole grains, fruits, vegetables, legumes, seeds, nuts, low-fat dairy products, healthy fats, and lean meats (4). However, this is easier said than done by many women.
Coupled with extreme fatigue and poor sleep patterns, the last thing such a woman may want to do is take time to prepare healthy meals. Some just want to stop the hunger spikes with whatever meal they find first.
Such an approach compromises your weight loss efforts because, in most cases, the first comfort foods many women opt for are sugary or junk foods. To help avoid unnecessary weight gain during menopause, food experts suggest that you stay away from the following:
Although they satisfy your sweet tooth, they also increase your risk of high blood sugar and tooth-related problems. In addition, they often account for almost 300 calories a day and will most likely increase your calorie count (4). Some sources of these sugary foods include soft drinks, baked products, sugar-sweetened drinks, and so forth (4).
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Alcoholic beverages are also high in calories and may add excess calories to your diet (4). Many people also tend to eat more high-calorie foods while they’re drinking. As a consequence, you run the risk of gaining unwanted weight.
Sodium or salt is another contributor to unwanted weight gain. Excess salt makes your body retain water, causing water weight. Similarly, salty foods are easy to overeat, which means you eat more and are highly likely to overeat.
To help you stay away from these foods or at least limit them, food experts recommend working with a menopause diet plan. Although there’s no specific diet for menopause, many food experts recommend following the Mediterranean diet during this time.
The Mediterranean diet mainly focuses on consuming fruits, vegetables, and whole grains (6). It limits the amount of dairy products and meat that an individual can have (6). According to Medical News Today, you should eat the foods below when following a Mediterranean diet (6):
The foods you should limit or avoid when following the Mediterranean diet plan include (6):
Read more: Yoga For Menopause: 7 Easy Poses to Ease Menopausal Symptoms
Let’s face it: losing weight during menopause can feel like an uphill battle. Hormonal shifts slow down your metabolism, and suddenly, the strategies that worked in your 30s don’t cut it anymore. But there’s good news: you can still lose weight with a smart approach. The quickest route? Combine mindful eating, regular exercise, and stress management.
Start by making protein a priority. Foods such as lean meats, fish, eggs, beans, and plant-based proteins keep you full and help preserve muscle mass, which tends to decline during menopause. Cut back on refined carbs and sugars – they mess with your blood sugar levels and love to settle around your waistline (7).
When it comes to workouts, strength training is a must. Lifting weights builds muscle, which helps torch calories more efficiently, even when you’re at rest. Add aerobic activities such as brisk walking, cycling, or swimming to the mix for extra calorie burn. Short on time? Try HIIT (high-intensity interval training) – it can rev up your metabolism and keep it elevated for hours after you’re done.
Finally, don’t underestimate the power of stress management. High cortisol from stress can lead to stubborn weight gain. Yoga, meditation, or even a good night’s sleep can work wonders. It’s not about a quick fix but building habits that make you feel stronger and healthier every day.
Picking the right diet for weight loss during menopause doesn’t need to be overwhelming. The goal? Find something that works with your body’s changes, not against them. Start by focusing on whole, nutrient-dense foods such as fruits, vegetables, lean proteins, whole grains, and healthy fats (think nuts, seeds, and avocados). These foods keep you feeling satisfied, nourish your body, and avoid wild blood sugar swings.
As your metabolism tends to slow down, portion control is key. Eating slightly smaller portions may be necessary, but don’t skimp too much – your body still needs energy and essential nutrients. Opt for high-fiber foods such as berries, oats, and leafy greens – they keep you full and promote healthy digestion.
Some women find that low-carb diets help with weight management by reducing insulin levels and trimming belly fat (8). Intermittent fasting can also be a game-changer for some, improving insulin sensitivity and promoting weight loss. That being said, listen to your body – it’s not a one-size-fits-all solution.
Avoid ultra-processed foods, sugary drinks, and excessive alcohol – they’re known to pack on pounds and worsen symptoms. Stay hydrated – it can help curb cravings too (7). Ultimately, you should pick a diet that suits your lifestyle and doesn’t feel like a punishment, and if you need some extra guidance, a chat with a registered dietitian can help tailor a plan that meets your needs while keeping things realistic and sustainable.
Read more: Tackling Menopause Belly: Strategies for a Trim Waistline in 2025
As previously mentioned, it’s easier to shed pounds when you work with a meal plan. When crafting such a meal plan, the important aspect you need to consider is the recommended and discouraged foods. Stick to what’s recommended and avoid what isn’t.
Even with such insight, developing a meal plan is still a handy task for some women. If this is the case, don’t hesitate to ask for help from your nutritionist.
Day 1 (2)
Breakfast: Two servings of spinach, onion, mushroom, and bell pepper egg white omelet and two apples (Calories – 491, Carbs – 64 g, Fat – 2 g, Protein – 58 g)
Lunch: One serving of chicken and avocado salad and one serving of carrots with hummus (Calories – 578, Carbs – 34 g, Fat – 33 g, Protein – 42 g)
Dinner: Two servings of zucchini pasta in a lemon cream sauce and one serving of fried broccoli (Calories – 632, Carbs – 40 g, Fat – 49 g, Protein – 19 g)
Total Calories: 1,701
Day 2 (2)
Breakfast: Two servings of egg white and mushroom omelet and four easy-to-peel hard-boiled eggs (Calories – 572, Carbs – 11 g, Fat – 31 g, Protein – 60 g)
Lunch: One raspberry coconut smoothie (Calories – 531, Carbs – 88 g, Fat – 22 g, Protein – 5 g)
Dinner: Two servings of spinach cheese pasta and two servings of grilled zucchini spears (Calories – 597, Carbs – 38 g, Fat – 41 g, Protein – 26 g)
Total Calories: 1,700
Day 3 (2)
Breakfast: One serving of oatmeal with mango and toasted coconut and two easy-to-peel hard-boiled eggs (Calories – 517, Carbs – 65 g, Fat – 22 g, Protein – 22 g)
Lunch: Two servings of fruit and vegetable plate with almonds and cheese (Calories – 541, Carbs – 53 g, Fat – 29 g, Protein – 26 g)
Dinner: Two servings of healthy chicken lettuce wraps (Calories – 647, Carbs – 8 g, Fat – 36 g, Protein – 69 g)
Total Calories: 1,705
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Day 4 (2)
Breakfast: Two servings of high protein energy balls and one orange (Calories – 460, Carbs – 63 g, Fat – 20 g, Protein – 15 g)
Lunch: One serving of tuna-stuffed tomato and one serving of lemon avocado salad (Calories – 605, Carbs – 34 g, Fat – 34 g, Protein – 50 g)
Dinner: One serving of seared salmon with balsamic glaze and two servings of steamed broccoli (Calories – 644, Carbs – 30 g, Fat – 35 g, Protein – 55 g)
Total Calories: 1,709
Day 5 (2)
Breakfast: Two servings of Greek yogurt and fruit salad (Calories – 528, Carbs – 65 g, Fat – 20 g, Protein – 32 g)
Lunch: Two servings of pinto bean salad (Calories – 555, Carbs – 71 g, Fat – 27 g, Protein – 16 g)
Dinner: Two servings of ground turkey, bean, and walnut stir-fry (Calories – 626, Carbs – 18 g, Fat – 39 g, Protein – 56 g)
Total Calories: 1,710
In addition to weight loss, following such a Mediterranean diet may also improve sleep quality in older adults. Remember that poor sleep quality is associated with menopause (6). In addition, the diet may also reduce heart disease risk and improve your overall health (6).
The other method that can help you counter menopause-related weight gain is exercise. You need to move more if losing weight during menopause is one of your fitness goals. It’s important to remember that you lose muscle as you age. Loss of muscle has been linked to reduced burning of calories (4). So, if you want to torch more calories, you need to focus on exercises that help you gain muscle.
However, you must consult your doctor first about the idea of adding muscle-gaining exercise programs to your workout plan. Some exercises use body weight and some require equipment or machines.
Know the proper exercises to perform to lose menopause belly fat (hint – you need to lose fat all over to lose fat in any specific area). Again, remember that you have to be consistent if you want efficient results.
Fitness experts recommend you get at least 150 minutes of moderate aerobic activity each week (4). If the exercise is vigorous, you can reduce your timeline to 75 minutes per week. However, if you’re doing strength training workouts, experts recommend performing such routines at least twice a week (4).
Remember not to overdo your exercises, as this has been linked to more severe complications. For example, you risk injuring yourself as you never give your muscles and body time to rest and recover. Working with a trainer can help you learn the proper form and customize a routine to avoid injury.
Getting Enough Rest
A lack of adequate sleep may also result in menopause weight gain. According to WebMD, menopause causes poor sleep quality, which stresses your body (5). In addition, when you don’t get enough sleep, your body releases the hormone cortisol, which increases your appetite.
It’s important to note that you may tend to overeat or snack more when you’re operating on little or no sleep. These behaviors increase your calorie intake, which promotes weight gain (5). Therefore, you should strive to get enough quality sleep.
Some techniques can help you sleep soundly and through the night. One of them is to reduce your screen time a few hours before you go to bed. Secondly, WebMD suggests creating a sleep-friendly environment.
Such an environment has zero distractions such as noise or excessive light (5). The other technique you can implement to help you get sound sleep is meditation. Meditation will calm you and help you sleep soundly and throughout the night. You can start with guided meditation and then try other solo meditation practices as you progress.
Reducing Your Stress Levels
Transitioning into the menopause phase can be stressful for some people. Change is stressful, and some signs of menopause are extreme irritability and fatigue. If you allow these to take control of you, you may end up straining some relationships due to extreme irritability, which of course adds stress. However, again, high stress levels can lead to emotional eating. The production of cortisol causes it.
Cortisol makes your blood sugar levels drop and increases your craving for salty and fatty foods (1). These foods are known to have high amounts of calories. Therefore, eating too much of these foods leads to a calorie surplus that promotes weight gain.
We all struggle with stress and what’s important is taking charge of it before it becomes worse. To avoid weight gain induced by high stress levels, you’re advised to manage your stress levels. Some of the techniques you can implement to help ease stress include meditating, doing yoga, exercising, dancing, listening to music, or performing a leisure activity (1).
Yes, but it takes a bit more intention—focusing on movement, balanced eating, and stress management can help shift menopausal weight over time. Regular walking, strength-based movement, sleep, and managing stress hormones are key—consistency matters more than intensity. Yes, bananas are a great source of potassium and fiber, which can help with bloating and support heart health during menopause. Absolutely—Greek yogurt is rich in protein and calcium, which support muscle and bone health, both of which become more important during menopause.FAQs
FAQs Will menopause weight go away?
What burns menopausal belly fat?
Are bananas good for menopause?
Is Greek yogurt good for menopause?
Although it’s difficult, it’s possible to shed pounds during menopause. One of the best ways to achieve this goal is through your diet. You can create an effective Mediterranean diet plan to help you lose weight during menopause. Please look at the menopause diet 5-day plan we’ve compiled for insight on how to craft yours and to lose weight.
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