Why The Menopause Diet 5-Day Plan to Lose Weight?
So what is so good about The Menopause Diet 5-Day Plan for Weight Loss and how is it different from other diets you might ask?
Well, good menopause diets focus not only on weight loss but also on the right type of nutrient-dense foods that are important in helping balance hormones and alleviate menopausal symptoms. Those are diets that are rich in healthy fats, dark leafy greens for an antioxidant boost, a good amount of fiber, and high in protein and calcium. Foods that are rich in essential nutrients can be very helpful in maintaining a healthy body weight as it will help you reduce cravings and binging on processed foods.
Below you will find 4 variations of this plan to suit Mediterranean, Keto or Low Carb, Vegetarian or Paleo style diet to suit your preference. Each Diet comes with a complete meal plan for 5 days and explains what to do on weekends as well, to ensure you make progress fast and see results.
Click on each below to skip to the one you need. (free plans, no need for an email address or any details).
Mediterranean Diet 5-Day Meal Plan for Menopause.
Keto/Low Carb Diet 5-Day Meal Plan for Menopause. (Gluten Free).
Paleo Diet 5-Day Meal Plan for Menopause. (Gluten and Dairy-Free).
Vegetarian High Protein Diet 5-Day Meal Plan for Menopause.
What to eat on the weekend’s guide. (Restaurants and take away tips).
What are the common symptoms of menopause?
Menopause is a natural biological process that occurs in women typically around their late 40s to early 50s, marked by the cessation of menstruation and the end of reproductive years. Common symptoms of menopause include:
Hot flashes: Sudden feelings of warmth, often accompanied by sweating and flushing of the face and neck.
Night sweats: Episodes of intense sweating during sleep, often leading to disrupted sleep patterns.
Irregular periods: Menstrual cycles may become irregular in the years leading up to menopause (perimenopause), eventually ceasing altogether.
Vaginal dryness and discomfort: Decreased estrogen levels can lead to thinning and dryness of the vaginal tissues, causing discomfort during intercourse and an increased risk of urinary tract infections.
Mood changes: Fluctuations in hormone levels can contribute to mood swings, irritability, anxiety, and depression in some women.
Sleep disturbances: Insomnia or disrupted sleep patterns are common during menopause, often due to hot flashes, night sweats, or hormonal fluctuations.
Fatigue: Some women experience increased fatigue or feelings of low energy during menopause.
Changes in libido: Decreased estrogen levels may lead to a decline in sexual desire or changes in sexual function for some women.
Weight gain: Metabolic changes and hormonal fluctuations can contribute to weight gain, particularly around the abdomen.
Bone loss (osteoporosis): Decreased estrogen levels can increase the risk of osteoporosis, a condition characterized by weakened bones and increased susceptibility to fractures.
It’s important to note that not all women will experience all of these symptoms, and the severity and duration of symptoms can vary widely among individuals. Additionally, symptoms may persist for several years after menopause, but they typically improve over time as the body adjusts to hormonal changes. If menopausal symptoms significantly impact daily life or well-being, it’s advisable to consult with a healthcare provider for appropriate management and support.
Why do we want to focus on certain nutrients during peri-menopause and menopause?
Protein:
As we age we lose muscle mass and bone density, eating enough lean proteins in our diet can help counteract this.
Ideally, you want to accompany a protein protein-rich diet with regular exercise particularly strength training-type of workouts at least 3 times per week.
Strength training together with enough protein will reduce or may even reverse muscle loss and improve bone density.
Healthy fats:
Getting plenty of good healthy fats like olive oil, avocado, flax Seeds, chia seeds, pumpkin and sunflower seeds, and fatty fish like Salmon or Sardines will provide you with enough Essential Omega 3 and 6 fatty acids, which is very important for hormone balance and cognitive health.
Fiber:
Eating enough fiber means you will have good digestion and be regular, this will also help alleviate bloating. But it’s best to focus on the nutrient-dense type of fiber like vegetables and fruits especially those that are high in antioxidants and low in sugar like berries.
You can include some whole grains in your diet, ideally things like quinoa, millet, and unrefined buckwheat or brown or purple rice. These whole grains are particularly good as they are gluten-free and gluten can cause bloating even for those who are not gluten intolerant. They are also much more nutrient and vitamin-rich than regular pasta, breads, or products made of wheat (even if its whole wheat).
Calcium and K2:
Dairy products will often be included to ensure you are getting a good amount of calcium for your bones, however, if you can’t tolerate dairy, the dairy-free Menopause Diet will often suggest other sources of calcium.
With calcium you may want to consider taking some vitamin K2 though, to help better absorption of calcium into the bones rather than going to your arteries and potentially clogging them up.
Vitam K2 helps distribute Calcum to places in your body where they are most needed.
Iron:
Many menopause diets will include some form of Iron and Iron is important for energy and overall health. Iron can come from animal foods or supplementation.
There are also plant-based food combinations that you can opt for that are rich in iron, but plant-based sources of iron need to be accompanied by foods rich in vitamin C (in the uncooked form or supplement form), because vitamin C does lose it’s potency when cooked on high heat. So adding that splash of lemon juice over your kale or leafy green salad is a great way to ensure that iron from kale or spinach is absorbed well.
Capsicum/pepper is also rich in vitamin C, so a combo of dark leafy greens with some red capsicum/pepper is a great way to get some extra iron or in case you don’t eat red meat.
However, if you are not a red meat eater then it’s best to keep track of your iron levels just in case, women often suffer from iron deficiency resulting in fatigue, poor immune system and feelings of general unwellness.
What do we want to avoid during menopause and peri-menopause?
On the flip side, Menopause Diets tend to exclude inflammatory foods to alleviate bloating, which tends to happen often when hormones are out of balance.
Focusing on improving the health of our microbiomes through certain foods becomes more important than ever. A healthy gut means better digestion and metabolism.
We want to avoid processed food as much as possible, focusing on whole foods. This will not only help help reduce menopause symptoms, but also improve bone health, reduce chances of heart disease and improve your energy levels.
Types of Menopause Diets:
There are many variations of the menopause diet 5-day plan to lose weight. Two of the most popular ones are the Mediterranean style and the Ketogenic Diet. However, you may want to be careful with a very low carbohydrate diet in menopause years, as it may lead to increased cortisol levels which is what we want to avoid during hormone imbalances.
If you have thyroid issues then low-carb type of diets may not be ideal for you, always consult your doctor and get some tests done before embarking on diets that are not micro-nutrient balanced like keto.
Portion Control:
Portion control is of course a priority when it comes to weight loss, often weight gain occurs due to lack of self-control and overeating. Overeating can be caused by many factors like stress, and prolonged periods without food which leads to extreme hunger, boredom, temptation, or even vitamin and mineral deficiencies.
Often lifestyle changes are needed to accommodate a healthy diet, like being organised enough to prepare some foods in advance or allocating time for exercise even if it means getting up early in the morning to fit in a 30-45 minute workout.
As a health coach, I always encourage my clients to look at things holistically and not just diet alone. An overall healthy lifestyle that includes strength training, regular aerobic exercise, mobility training, and of course nutrient-rich foods leads to better menopause and sustained healthy weight.
What you need to know before starting The Menopause Diet 5-Day Plan.
Before embarking on The Menopause Diet 5-Day Plan, it’s essential to understand the fundamental principles guiding this dietary approach.
Firstly, recognizing the significance of menopause in a woman’s life journey is crucial. Menopause brings about hormonal changes that can impact various aspects of health, including metabolism, weight management, bone health, and mood.
Secondly, understanding the core components of the diet, which forms the basis of this plan, is essential. This diet emphasizes whole, nutrient-dense foods such as fruits, vegetables, nuts, seeds, and healthy fats, while limiting processed foods, red meat, and added sugars.
Additionally, the plan incorporates protein sources with each meal to support muscle health and satiety, along with seeds rich in essential nutrients like omega-3 fatty acids and fiber.
By acknowledging these key aspects, individuals can approach The Menopause Diet 5-Day Plan with confidence and maximize its benefits for their overall well-being during this significant life stage.
Why only 5 days, what about the other 2?
Just because the plan is only for 5 days, this doesn’t mean the other 2 days a week you can eat whatever crosses your path or whatever you got peer pressured into. You still need to practice some discipline, but can loosen up a little. Normally I suggest keeping a bit more flexible approach on the weekends to allow family time together or eating out. You should still practice making good choices when eating out, trying to steer away from highly processed fast food or heavy meals high in calories.
Here are some suggestions for eating out:
Eating at restaurants:
If eating out at a restaurant opt for meals that are protein-based like steak, fish, or grilled chicken with vegetables, or salads. Try to avoid pasta, schnitzels, Chicken Parmigiana, Lasagne, Garlic Bread and Beers or Spirits. Or limit such type of meals to only 1 per weekend.
If you are following Keto you will need to avoid this altogether, because this would break your ketosis. With other styles of diets, you will have a bit more leeway.
Ask the waiter not to serve you chips/fries and bread with your meal, even if it normally comes with some, don’t test your willpower, it’s not worth it.
Fast food chains:
If going to a fast food chain with family is unavoidable try your best to choose something that is not loaded with processed carbs or comes with fries. Opt for just a burger without chips or fries. Choose water or diet soda instead of full-sugar soda.
Yes, diet soda isn’t healthy (neither is regular), but at least it doesn’t add a tonne of extra unnecessary calories if you are trying to lose weight. No, juice is not a better option as it’s still high in sugar and calories.
Beware of healthy meal options:
Avoid loaded smoothies and watch those smoothie bowls, just because they have healthy ingredients in them doesn’t mean they are weight loss friendly. Often they have way too many things in them that add up to a tonne of calories.
Healthy salad bowls can also be quite high in calories especially if it contains, olive oil, brown rice, cheese, and avocado. Those things add up quickly making it a very calorie-dense meal, not leaving many calories left for the rest of the day. Check what’s in your salads and if it has too many high-calorie add-ons, ask to skip one of them.
Asian restaurants:
Many of us love Thai or Chinese food, but it’s often loaded with unhealthy oils, starchy carbohydrates made of refined flour, and condiments with preservatives and artificial flavor enhancers. If you are following Paleo or Mediterranean diet this goes against the principles of those dies.
Some of the better options are:
Tom Yum soup, check if it comes with noodles, and ask not to include them if it does.
Hot Pot can be another good option as you can choose whatever you like to put in your soup that is cooking on your own little stove.
Thai dishes that are protein and veggie-only based, stir fry are good.
What I would avoid at Thai restaurants:
Pad Thai, Laksa, Fried Rice or Curries (you can have coconut cream-based Curry on keto diet).
At Chinese restaurants, you can almost always order steamed chicken or even crispy skin chicken. I would avoid any deep-fried foods as they are extremely high in calories and additives.
Can I adjust the diet to suit my taste and dietary needs?
Yes, you can modify the diet in so many ways because the important thing is adherence. And to adhere to the diet, you need to enjoy the foods you eat. And of course, the diet needs to fit your preferences based on your dietary needs. For example, you might be gluten intolerant, although most Menopause diets are fairly low in gluten you can select one that is completely gluten-free.
Or you might want to opt for a lower-carb high-protein diet. There is also a vegetarian option which includes all the essential amino acids and good fats that your hormones need to help them restore and work well. You might want to combine a Mediterranean diet approach and lean into the low-carb version of it. To suit your needs I included a complete meal plan for 4 best Menopause 5-Day Diets to choose from. All of these focus on health and getting the most nutrients in rather than just cutting calories and purely focusing on weight loss.
Each diet below has a 5-day plan to go with it, just click on the green button for each to drop down the full meal plan that you can screenshot or download to your device.
The Menopause Diet 5-Day Plan: Mediterranean Diet.
Mediterranean diet is known for focusing on whole foods, a lot of vegetables and fruit as well as a good amount of protein and healthy fats. It’s a well-rounded diet that offers a good variety of nutrients and balanced macros.
The Mediterranean diet is relatively flexible and not too restrictive like some other diets may be, so it’s great if you want some flexibility. There are no strict rules about what you can and can’t eat, but here are some of the things that are commonly avoided in the Mediterranean diet making it not only a great diet for weight loss but also a very healthy and nutritious diet to follow for anyone.
Avoid or reduce:
- Sugar and artificial sweeteners.
- Processed and cured meats, and heavily processed cheeses.
- Ready-made condiments like tomato sauce/catchup, Barbecue sauce or processed chilli sauce.
- Refined grains like bread, pastries, and pasta. Wholegrain or alternative pasta is the better option, like buckwheat, lentil, or quinoa pasta (you can find those in the health food section if the regular supermarket aisle doesn’t offer it).
- Reduce red meat, some is allowed, but more focus on fish and plant foods.
- Alcohol aside from occasional good quality (preferably organic) wine.
Eat more of:
- Protein and Omega fatty acids: Fish and other seafood.
- Other healthy fats: Olive oil or other healthy oils like avocado or macadamia, coconut is also ok.
- Good quality dairy: Greek yogurt, cheese like mozzarella, fetta, or cottage cheese.
- Lots and lots of fresh vegetables and herbs, frozen are ok as well when in a hurry.
- Fruits, fresh or frozen, but not canned.
- Legumes: lentils, chickpeas, beans, edamame.
- Seeds and nuts: almonds, walnuts, Brazil nuts, pumpkin seeds, chia seeds, sunflower seeds, sesame and flax. (those are fantastic for menopause in particular).
- Grains: Brown rice, purple rice, quinoa, buckwheat, millet, whole wheat/whole meal.
As a health coach, I always recommend for women in peri-menopause and menopause to ensure they are getting enough protein. So a good rule of thumb is to include some type of protein with each meal.
Here is a sample meal plan for the week on the Mediterranean diet for menopause.
See Full Mediterranean Diet 5-Day Plan Here.
Day 1:
Breakfast:
- Greek yogurt with 1 tbs of chia seeds, honey, sliced almonds and blueberries.
Lunch:
- Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, olives, feta cheese, and pumpkin seeds, drizzled with olive oil and balsamic vinegar.
Dinner:
- Baked salmon with lemon and herbs, served with roasted vegetables (zucchini, capsicum/bell peppers, onions) and quinoa topped with sesame seeds.
Day 2:
Breakfast:
- Scrambled eggs with spinach, feta cheese, and a sprinkle of flax seeds, served with whole-grain toast.
Lunch:
- Lentil soup with a side of whole grain bread and a mixed green salad with chickpeas, diced avocado, sunflower seeds, and a lemon-tahini dressing. You can use good quality bone broth as your soup base instead of store bough stock for extra protein and collagen boost. Check out some of the best ones I use here.
Dinner:
- Grilled prawn/shrimp skewers with a side of roasted asparagus and quinoa sprinkled with pumpkin seeds.
Day 3:
Breakfast:
- Smoothie made with Greek yogurt, berries, banana, spinach, almond milk, and a tablespoon of chia seeds.
Lunch:
- Tuna salad stuffed in whole wheat pita pockets, served with sliced cucumbers and cherry tomatoes, sprinkled with sesame seeds.
Dinner:
- Baked chicken thigh fillet with herbs and garlic, served with black rice and vegetable stir-fry (bell peppers, broccoli, snap peas) cooked in olive oil, topped with sunflower seeds.
Day 4:
Breakfast:
- Oats/oatmeal (unsweetened) topped with sliced apple, chopped walnuts, a drizzle of honey, and a tablespoon of flax seeds.
Lunch:
- Mediterranean-style wrap with hummus, grilled vegetables (zucchini, eggplant, bell peppers), grilled chicken slices, and a sprinkle of pumpkin seeds, wrapped in a whole wheat tortilla.
Dinner:
- Baked cod or any white fish with a Mediterranean salsa (tomatoes, olives, capers, red onion, parsley), served with roasted sweet potatoes and quinoa sprinkled with sesame seeds.
Day 5:
Breakfast:
- Greek yogurt parfait with layers of granola, sliced strawberries, honey, and a tablespoon of sunflower seeds.
Lunch:
- Quinoa salad with chickpeas, diced cucumber, cherry tomatoes, Kalamata olives, crumbled feta cheese, and a sprinkle of chia seeds, tossed in a lemon-herb vinaigrette.
Dinner:
- Grilled lamb chops (fat trimmed) or cutlets marinated in garlic and rosemary, served with a side of roasted vegetables (carrots, Brussels sprouts, cauliflower) and quinoa topped with pumpkin seeds.
The Menopause Diet 5-Day Plan: Low Carb or Keto Friendly (Gluten Free).
A few things to know about being on a ketogenic diet. You should try to increase your hydration a bit more than usual as you may feed more dehydrated due to the lack of carbs that normally help you hold on to water in your body. This can help prevent keto flu and headaches. Also, you can increase sodium a little, opt for natural rock salt in your meals.
See Full Low Carb | Keto Diet 5-Day Plan Here.
Day 1:
Breakfast Option 1: Greek Yogurt Parfait
- Greek yogurt parfait with berries, chia seeds, and slivered almonds.
Lunch:
- Grilled chicken salad with mixed greens, cherry tomatoes, cucumber, avocado, olives, feta cheese, and pumpkin seeds, drizzled with olive oil and lemon juice
Dinner:
- Baked salmon with a lemon-dill sauce, served with roasted broccoli and cauliflower, sprinkled with sesame seeds.
Day 2:
Breakfast Option 2: Keto Green Smoothie
- Keto green smoothie made with spinach, avocado, unsweetened almond milk, chia seeds, and protein powder.
Lunch:
- Tuna salad lettuce wraps with canned tuna, diced celery, avocado, mayonnaise, and sunflower seeds
Dinner:
- Grilled shrimp skewers with a side of sautéed spinach and mushrooms, sprinkled with pumpkin seeds
Day 3:
Breakfast Option 1: Greek Yogurt Parfait
- Greek yogurt parfait with berries, chia seeds, and slivered almonds
Lunch:
- Zucchini noodles with pesto sauce, cherry tomatoes, black olives, and grilled chicken, topped with hemp seeds
Dinner:
- Baked chicken thighs with rosemary and garlic, served with roasted Brussels sprouts and a side salad with mixed greens, cucumber, and sesame seeds
Day 4:
Breakfast Option 3: Scrambled eggs with avocado and smoked salmon.
- 2 scrambled eggs, with 1/4 avocado, sprinkle of sunflower seeds, and smoked salmon or bacon (optional).
Lunch:
- Cauliflower rice bowl with grilled vegetables (eggplant, bell peppers, zucchini), Kalamata olives, feta cheese, and grilled salmon, drizzled with olive oil
Dinner:
- Grilled lamb chops with a mint yogurt sauce, served with roasted asparagus sprinkled with pumpkin seeds.
Day 5:
Breakfast Option 1: Greek Yogurt Parfait
- Greek yogurt parfait with berries, chia seeds, and slivered almonds
Lunch:
- Caprese salad with sliced tomatoes, fresh mozzarella, basil leaves, and a drizzle of balsamic glaze, sprinkled with hemp seeds. (or any seeds of your choice).
Dinner:
- Baked cod fillets with a Mediterranean salsa (tomatoes, olives, capers, red onion, parsley), served with a side of roasted cauliflower and broccoli, topped with sunflower seeds.
The Menopause Diet 5-Day Plan: Paleo Diet. (Dairy Free and Gluten Free).
A few things to note when starting a paleo diet.
The paleo diet doesn’t include dairy and as women in menopause we need to ensure we get enough calcium, so I recommend adding some calcium supplements (I know supplementing isn’t exactly paleo), but we need to think about our bones so let’s tweak the diet a bit to make sure we meet all our dietary needs and support our hormones, muscles, and bones. Ideally, I like to accompany my calcium with vitamin K2. Vitamin K2 helps direct calcium to the bones rather than the arteries. Find out here why this is important.
See Full Paleo Diet 5-Day Plan Here.
Day 1:
Breakfast:
- Paleo banana nut muffins made with almond flour and coconut flour, topped with almond butter
Lunch:
- Grilled chicken salad with mixed greens, avocado, cherry tomatoes, cucumber, and pumpkin seeds, drizzled with olive oil and lemon juice
Dinner:
- Baked salmon with roasted Brussels sprouts and sweet potato wedges
Day 2:
Breakfast:
- Scrambled eggs with spinach, mushrooms, and sunflower seeds cooked in coconut oil
Lunch:
- Turkey lettuce wraps with avocado, shredded carrots, bell peppers, and a side of cucumber slices
Dinner:
- Beef stir-fry with broccoli, bell peppers, onions, and sesame seeds, served over cauliflower rice
Day 3:
Breakfast:
- Paleo breakfast skillet with scrambled eggs, sausage or bacon, diced sweet potatoes, and spinach cooked in coconut oil
Lunch:
- Tuna salad with mixed greens, cucumber, cherry tomatoes, olives, and a lemon-tahini dressing
Dinner:
- Grilled shrimp skewers with grilled asparagus and a side of mixed greens salad topped with pumpkin seeds
Day 4:
Breakfast:
- Coconut milk smoothie with mixed berries, spinach, and a scoop of paleo protein powder
Lunch:
- Chicken avocado salad with mixed greens, cucumber, cherry tomatoes, and sliced almonds, dressed with olive oil and balsamic vinegar
Dinner:
- Baked chicken thighs with roasted root vegetables (carrots, parsnips, and beets) sprinkled with sesame seeds
Day 5:
Breakfast:
- Sweet potato hash with diced sweet potatoes, bell peppers, onions, and sausage or bacon cooked in coconut oil
Lunch:
- Beef lettuce wraps with sautéed mushrooms, onions, and bell peppers, topped with guacamole and pumpkin seeds
Dinner:
- Baked cod with a lemon-herb marinade, served with roa
This post first appeared on Supplements & Skincare For Women Over 40, please read the originial post: here
