Weight Loss Diet Plan for Menopause W/ Weekly Menu Ideas

Check the sample menopause diet plan to target weight loss now!

The weekly meal plan in this blog is everything you need to trim down those unsightly flabs.

Menopause is a natural phase of a woman’s life, and it’s important to understand the changes that come with it.

One of the most common concerns women have during menopause is weight gain. But don’t you worry! You don’t have to give up all your favorite foods to follow the following diet plan and lose weight.

With a well-planned menopause weight loss diet plan, you can lose weight and feel great once again!

The big news?

Eating a healthy and balanced diet during menopause can not only help you lose weight but also reduce the risk of chronic diseases you’re exposed to after menopause.

With the right food choices, you can boost your energy levels, improve your mood, and support your overall well-being.

So, whether you’re looking to shed a few extra pounds or simply want to improve your health, a sample diet plan can be the perfect solution.

In this guide, we’ll explore some of the best foods to include in your menopause diet plan and some foods to avoid. Let’s get started on your journey toward a healthier and happier you!

Menopause Diet for Weight Loss

Menopause is a natural process that all women go through, typically between the ages of 45 and 55. 

During this time, the body undergoes significant hormonal changes, which can lead to weight gain. 

When it comes to the menopause diet for weight loss, both non-vegan and vegan diets can be effective if they are well-balanced and based on whole, nutrient-dense foods.

Fortunately, there are dietary changes that women can make to bring out the best of these diets.

1. Firstly, it’s essential to ensure that you’re consuming enough protein.

During menopause, the body loses muscle mass, which can lead to a slower metabolism and weight gain.

Eating protein can help to rebuild muscle tissue, which, in turn, can help boost metabolism and burn fat. Great sources of protein include lean meats, poultry, fish, eggs, and legumes.

2. Secondly, it’s essential to incorporate plenty of fruits and vegetables into your diet.

Fruits and vegetables are low in calories but high in nutrients and fiber, which can help you feel full and reduce your overall calorie intake.

They also contain essential vitamins and minerals, such as calcium and vitamin D, which are important for maintaining bone health during menopause.

3. Thirdly, it’s important to consume whole grains, such as brown rice, whole-wheat bread, and oatmeal.

Whole grains are a great source of fiber, which can help to reduce hunger and control blood sugar levels. 

They also contain important nutrients such as B vitamins and magnesium, which are important for overall health.

4. Additionally, it’s important to limit your intake of processed foods, sugar, and unhealthy fats.

These foods are often high in calories and low in nutrients, making them less satisfying and more likely to contribute to weight gain.

While most women choose to follow a vegan or vegetarian weight loss diet for menopause, it’s important to ensure that you’re still consuming enough protein, iron, and other essential nutrients. 

With that in mind, here’s a sample meal plan that can work for both vegan and non-vegan diets, providing a balanced combination of whole, nutrient-dense foods to support healthy weight management during menopause.

Sample Meal Plan for Menopause Weight Loss

For those following a vegan diet, it can be challenging to ensure that they’re getting enough protein, iron, and other essential nutrients.

This two-week vegan meal plan provides a variety of whole foods that are rich in these nutrients to support healthy weight loss during menopause.

Week 1 – Menopause Weight Loss Diet Plan

Following is a sample plan you can start right away to lose menopause weight. If needed, switch meals between days according to what you may want to eat that day.

Day 1

Breakfast: 1 serving of oatmeal with blueberries and almond milk (39g carbs, 5g fat, 7g protein, and 231 calories)

Lunch: 2 servings of roasted sweet potato and black bean salad (32g carbs, 7g fat, 8g protein, and 204 calories)

Dinner: 2 servings of tofu and vegetable stir-fry (20g carbs, 15g fat, 15g protein, and 262 calories)

Total daily calories: 697 calories

Day 2

Breakfast: 1 serving of avocado toast with whole-grain bread (26g carbs, 14g fat, 5g protein, and 238 calories)

Lunch: 2 servings of lentil and vegetable soup (24g carbs, 2g fat, 8g protein, and 128 calories)

Dinner: 2 servings of baked tempeh with roasted vegetables (24g carbs, 15g fat, 16g protein, and 282 calories)

Total daily calories: 648 calories

Day 3

Breakfast: 1 serving of chia seed pudding with mixed berries (23g carbs, 15g fat, 4g protein, and 242 calories)

Lunch: 2 servings of quinoa and roasted vegetable salad (28g carbs, 6g fat, 8g protein, and 190 calories)

Dinner: 2 servings of vegan lentil and mushroom bolognese (26g carbs, 4g fat, 9g protein, and 158 calories)

Total daily calories: 590 calories

Day 4

Breakfast: 1 serving of tofu scramble with spinach and mushrooms (9g carbs, 13g fat, 14g protein, and 189 calories)

Lunch: 2 servings of roasted vegetable and hummus wrap (32g carbs, 8g fat, 10g protein, and 222 calories)

Dinner: 2 servings of vegan chili with mixed vegetables (26g carbs, 3g fat, 8g protein, and 146 calories)

Total daily calories: 557 calories

Day 5

Breakfast: 1 serving of vegan protein smoothie with banana and almond milk (26g carbs, 8g fat, 14g protein, and 208 calories)

Lunch: 2 servings of mixed vegetable and lentil soup (20g carbs, 1g fat, 8g protein, and 98 calories)

Dinner: 2 servings of vegan chickpea curry with brown rice (40g carbs, 6g fat, 12g protein, and 272 calories)

Total daily calories: 578 calories

Day 6

Breakfast: 1 serving of vegan protein pancakes with berries (30g carbs, 9g fat, 14g protein, and 246 calories)

Lunch: 2 servings of vegan roasted vegetable and hummus wrap (28g carbs, 6g fat, 8g protein, and 190 calories)

Dinner: 2 servings of vegan lentil shepherd’s pie (30g carbs, 9g fat, 10g protein, and 226 calories)

Total daily calories: 662 calories

Day 7

Breakfast: 1 serving of tofu scramble with mushrooms, onions, and spinach (10g carbs, 13g fat, 16g protein, and 200 calories)

Lunch: 1 serving of roasted sweet potato, chickpeas, and kale salad (30g carbs, 13g fat, 9g protein, and 290 calories)

Dinner: 1 serving of vegan lasagna made with zucchini noodles, tofu ricotta, and tomato sauce (30g carbs, 12g fat, 17g protein, and 270 calories)

Total daily calories: 760 calories

Week 2 – Menopause Weight Loss Meal Plan

The second week is the time to switch to another diet plan and include some more variety in your meals. If you wish, you can also pick and shuffle some items from this Week 2 meal schedule.

Day 8

Breakfast: 1 serving of vegan protein pancakes made with banana and oats, topped with blueberries and maple syrup (39g carbs, 7g fat, 14g protein, and 270 calories)

Lunch: 1 serving of lentil soup with mixed vegetables (25g carbs, 7g fat, 10g protein, and 180 calories)

Dinner: 1 serving of roasted tempeh with quinoa and mixed veggies (35g carbs, 15g fat, 16g protein, and 340 calories)

Total calories – 790

Day 9

Breakfast: 1 serving of chia pudding made with almond milk and topped with sliced banana and nuts (18g carbs, 11g fat, 5g protein, and 200 calories)

Lunch: 1 serving of vegan black bean and sweet potato chili (30g carbs, 8g fat, 12g protein, and 240 calories)

Dinner: 1 serving of vegan spaghetti with marinara sauce and veggie meatballs (35g carbs, 9g fat, 12g protein, and 270 calories)

Total calories – 710

Day 10

Breakfast: 1 serving of vegan protein smoothie made with mixed berries, banana, and pea protein powder (20g carbs, 4g fat, 15g protein, and 150 calories)

Lunch: 1 serving of vegan lentil and quinoa salad with mixed greens and avocado (25g carbs, 12g fat, 10g protein, and 280 calories)

Dinner: 1 serving of vegan shepherd’s pie with mashed cauliflower topping (30g carbs, 12g fat, 13g protein, and 290 calories)

Total calories – 720

Day 11

Breakfast: 1 serving of vegan tofu and veggie omelet with whole grain toast (30g carbs, 10g fat, 14g protein, and 250 calories)

Lunch: 1 serving of vegan quinoa and black bean bowl with avocado and salsa (30g carbs, 15g fat, 10g protein, and 320 calories)

Dinner: 1 serving of vegan jackfruit tacos with slaw and guacamole (35g carbs, 15g fat, 12g protein, and 310 calories)

Total calories – 880

Day 12

Breakfast: 1 serving of vegan tofu scramble with spinach, mushrooms, and onions (17g carbs, 10g fat, 14g protein, and 182 calories)

Lunch: 1 serving of vegan lentil soup with a side of whole-grain bread (36g carbs, 5g fat, 13g protein, and 233 calories)

Dinner: 2 servings of vegan chili with a side of brown rice (45g carbs, 11g fat, 12g protein, and 342 calories)

Total daily calories: 757 calories

Day 13

Breakfast: 1 serving of vegan protein pancakes with berries and maple syrup (36g carbs, 8g fat, 11g protein, and 260 calories)

Lunch: 1 serving of vegan chickpea and vegetable curry with a side of brown rice (45g carbs, 11g fat, 11g protein, and 350 calories)

Dinner: 2 servings of vegan lentil and vegetable shepherd’s pie with a side of roasted Brussels sprouts (42g carbs, 11g fat, 14g protein, and 330 calories)

Total daily calories: 940 calories

Day 14

Breakfast: 1 serving of vegan tofu and veggie scramble with a side of whole-grain toast (23g carbs, 10g fat, 15g protein, and 216 calories)

Lunch: 1 serving of vegan lentil and vegetable stew with a side of whole-grain crackers (30g carbs, 3g fat, 9g protein, and 170 calories)

Dinner: 2 servings of vegan spaghetti squash and mushroom marinara (30g carbs, 5g fat, 9g protein, and 184 calories)

Total daily calories: 570 calories

NOTE: Alternate the weekly meal plan in your third and fourth weeks or pick different recipe ideas from the chart above and make your own plan each day of the week.

Maintaining a healthy diet and consistent exercise routine can be beneficial in losing weight during menopause, and incorporating nutritious meals from the sample meal plan above can be a great start. 

In addition to healthy eating, weight loss shakes for menopause can also be helpful in achieving weight loss goals.

Best Weight Loss Shakes for Menopause

Weight loss shakes have become a popular addition to many diet plans and for good reason.

They offer a convenient and quick way to get essential nutrients without the added calories, making them an ideal option for those looking to shed some extra pounds.

For women going through menopause, weight loss can be particularly challenging due to hormonal changes and metabolic slowdown. 

Incorporating weight loss shakes into a Menopause diet can be an effective way for weight loss, here are some of the best shakes that you can add to your routine for the best results:

#1. Green Smoothie

The spinach in this shake is rich in fiber, which can aid in digestion and keep you feeling full for longer. The banana provides natural sweetness, while the pineapple adds a tropical twist. The vegan protein powder helps to keep you feeling full and satisfied.

Recipe:

Blend all the ingredients in a blender until you find a smooth creamy textured consistency:

1. 1 cup spinach
2. 1 banana
3. 1/2 cup frozen pineapple
4. 1/2 cup unsweetened almond milk
5. 1 scoop of vegan vanilla protein powder
6. Ice cubes

Calories total count – 220

#2. Chocolate Avocado Smoothie

The healthy fats in the avocado in this shake can help to reduce inflammation in the body and keep you feeling full and satisfied. The banana and chocolate protein powder provides natural sweetness and makes this shake taste like a decadent dessert.

Recipe:

Blend the following ingredients in a blender for a satisfying creamy smoothie:

1. 1/2 avocado
2. 1 banana
3. 1 cup unsweetened almond milk
4. 1 scoop of vegan chocolate protein powder
5. Ice cubes

Calories total count: 270

#3. Blueberry Coconut Smoothie

The Blueberry Coconut Smoothie is a great vegan weight loss shake because it is high in fiber and protein, which can help you feel full for longer periods. 

Blueberries are low in calories and high in antioxidants, making them a great addition to any weight loss diet. 

Coconut milk contains medium-chain triglycerides, which have been shown to increase feelings of fullness and help burn more calories throughout the day. Chia seeds are also high in fiber and can help you feel full while providing healthy omega-3 fatty acids

Recipe:

1. 1 cup frozen blueberries
2. 1/2 cup canned coconut milk
3. 1/2 cup unsweetened almond milk
4. 1 scoop of vegan vanilla protein powder
5. 1 tablespoon chia seeds

Add all ingredients to a blender and blend until smooth. Pour into a glass and enjoy!

Calories count: 270

#4. Chocolate Peanut Butter Banana Smoothie

The Chocolate Peanut Butter Banana Smoothie is a delicious vegan weight-loss shake that is rich in protein and healthy fats. Bananas are a great source of fiber, which can help you feel full while providing important vitamins and minerals. 

Almond milk is low in calories and high in calcium, which is important for bone health during menopause.

Recipe:

1. 1 ripe banana
2. 1 cup unsweetened almond milk
3. 1 scoop of vegan chocolate protein powder
4. 1 tablespoon peanut butter
5. 1/2 teaspoon vanilla extract

Add all ingredients to a blender and blend until smooth. Pour into a glass and enjoy!

Calories count: 300

#5. Vanilla Chai Smoothie

The spices in this shake, including cinnamon, ginger, and cardamom, can help to reduce inflammation in the body. The banana provides natural sweetness, while the vegan protein powder helps to keep you feeling full and satisfied.

Recipe:

Blend the following until smooth. Pour into a glass and enjoy!

1. 1/2 banana
2. 1 cup unsweetened almond milk
3. 1 scoop of vegan vanilla protein powder
4. 1 tsp ground cinnamon
5. 1/4 tsp ground ginger
6. 1/4 tsp ground cardamom
7. Ice cubes

Calories count: 210

As we have explored quite a variety of vegan menopause weight loss diet menus, many of you might wonder if you wanted to opt for non-vegan diets.

Well, Non-vegan diets and vegan diets have both been shown to help with weight loss during menopause, but recent research suggests that a vegan diet may offer unique benefits due to its emphasis on plant-based foods.

Vegan Diet for Menopause Weight Loss – Is It Effective?

Losing weight after menopause can be challenging, but research has shown that a vegan diet may be effective for weight loss during menopause.

In this section, we’ll explore the evidence behind this claim and provide tips for creating a menopausal diet for weight loss.

One study published in the journal Menopause found that women who followed a low-fat vegan diet with daily intake of cooked soybeans for 12 weeks experienced a significant decrease in hot flashes.

This research was done on 84 postmenopausal women and the results were compared to a control group that made no dietary changes.

Evidence published in the journal, Maturitas, also favors the benefits of a low-fat vegan diet in reducing the consumption of hormone-disrupting dietary compounds, which further helped reduce hot flashes in postmenopausal women.

This is important because hot flashes and hormone imbalances can contribute to weight gain and difficulty losing weight during menopause. Plus, menopausal women often find it hard to exercise for weight loss when troubled with symptoms of hot flashes and mood swings.

By reducing these symptoms, a vegan diet may make it easier for women to lose weight and keep it off.

Moreover, a vegan diet is also useful in reducing the risk of high cholesterol. It’s quite helpful because maintaining a healthy weight and cholesterol levels are both important for overall health and reducing the risk of chronic diseases.

But why would a vegan diet be effective for weight loss during menopause?

There are several reasons.

1. For one, plant-based foods tend to be lower in calories and higher in fiber than animal-based foods. This means that you can eat more volume of food while consuming fewer calories, leading to weight loss. 

2. Additionally, plant-based diets are often rich in nutrients and antioxidants, which can help reduce inflammation in the body and promote weight loss.

Creating a menopause meal plan for weight loss on a vegan diet is relatively simple.

Start by focusing on whole, plant-based foods like fruits, vegetables, whole grains, legumes, and nuts/seeds. Aim for a variety of colors and flavors to ensure that you’re getting a range of nutrients.

It’s also important to include sources of plant-based protein, such as tofu, tempeh, beans, lentils, and quinoa. These foods will help you feel full and satisfied, making it easier to stick to your diet.

Altogether, a vegan diet can be an effective solution for weight loss during menopause, and the studies mentioned above have shown promising results in terms of reducing hot flashes and regulating hormones, all of which are supposed to aid weight loss.

However, it is important to remember that every individual is different, and what works for one person may not work for another.

You can also consult a healthcare professional and a registered dietitian to develop a personalized post-menopause weight loss plan that includes a balanced, plant-based diet with various nutrient-dense foods.

Moving forward, it’s essential to understand the importance of calories in a menopausal diet for weight loss.

Despite the effectiveness of a vegan diet, the amount of calories consumed ultimately determines whether weight loss will occur.

In the next section, we will explore the role of calories in the menopause diet for weight loss.

Do Calories Matter in a Menopause Diet for Weight Loss?

When designing a plan for weight loss, through diet management during menopause, it may be tempting to start a strict calorie-counting diet.

But experts suggest that this may not be the best approach.

In fact, many women may want to stop dieting altogether during this time because strict diets can be stressful on the body, leading to increased levels of cortisol, a hormone that promotes weight gain.

Counting calories may work for some women, but it is important to remember that menopause is a complex and unique time in a woman’s life, and there is no one-size-fits-all solution.

Additionally, research has shown that restrictive dieting may lead to weight gain over the long term.

You should rather aim to increase your calorie use throughout the day to balance out the calorie intake vs calorie burn.

Instead of focusing solely on calorie counting, women should focus on a well-balanced diet that includes the right macronutrient balance, which is essential for weight loss. 

The best macros for menopause weight loss are a combination of protein, healthy fats, and complex carbohydrates.

Protein is particularly important during menopause because it helps to preserve muscle mass, which naturally declines as women age.

A diet high in protein also helps to reduce appetite, leading to lower calorie intake overall.

Healthy fats, such as those found in avocados, nuts, and olive oil, are also crucial for menopause weight loss. These fats help to keep women feeling full and satisfied, which can reduce the urge to overeat.

Complex carbohydrates, such as whole grains and vegetables, are another essential part of a menopause weight loss diet. These carbs provide the body with sustained energy, preventing the energy dips that can lead to overeating.

Another important step in keeping a check on your macros is by keeping a checklist of which foods to avoid during this period.

Hence, in the next section, we will discuss what foods you should eliminate from your diet to achieve successful weight loss during menopause.

What Should You Not Eat?

While the above meal plans for menopause weight loss can be a great start to your journey. However, some foods can hinder your weight loss progress and make it difficult to achieve your goals.

In this section, we’ll discuss 10 specific foods that you should avoid!

Plus, we are set to explore why they can be detrimental to your weight loss journey.

1. Dried fruits – Although they are convenient and healthy in small quantities, dried fruits are very high in sugar and calories, which can lead to weight gain.

2. Fruit juice – Fruit juices are often marketed as healthy, but they are packed with sugar and lack the fiber found in whole fruits. Drinking too much fruit juice can lead to weight gain and other health issues.

3. Fried chicken – Fried chicken is a high-calorie and high-fat food that can lead to weight gain and increase the risk of heart disease.

4. White bread – White bread is made from refined flour, which lacks the fiber and nutrients found in whole-grain bread. It can cause a spike in blood sugar levels and lead to weight gain.

5. Processed meats – Processed meats like hot dogs, bacon, and deli meats are high in calories, sodium, and unhealthy fats. They can increase the risk of heart disease and other health issues.

6. Sweetened cereal – Many breakfast cereals are loaded with sugar and lack the fiber and protein needed to keep you full. Eating sweetened cereals can lead to weight gain and other health issues.

7. Ice cream – Ice cream is high in sugar, calories, and unhealthy fats. Eating too much ice cream can lead to weight gain and increase the risk of heart disease.

8. Soda – Soda is loaded with sugar and has no nutritional value. Drinking too much soda can lead to weight gain and other health issues.

9. Margarine – Margarine is high in unhealthy fats and calories. It can increase the risk of heart disease and other health issues.

10. Fried foods – Fried foods like French fries, onion rings, and fried chicken are high in calories, unhealthy fats, and sodium. They can lead to weight gain and increase the risk of heart disease.

Instead, focus more on the diet plans that don’t contain such foods, even if you are on a cheat day.

Conclusion

In conclusion, a diet plan for menopause weight loss should focus on a balanced intake of nutrients and avoiding certain foods.

Research suggests that a low-fat vegan diet rich in soy products can be effective in reducing hot flashes and promoting weight loss during menopause.

Additionally, following a whole-food plant-based diet can improve hormonal balance and reduce menopausal symptoms.

It’s important to avoid certain foods like sugary snacks, fried foods, refined carbohydrates, and processed foods that can contribute to weight gain and other health issues.

Instead, incorporate nutrient-dense foods such as lean protein, whole grains, fruits, and vegetables into your diet. To maximize the results of a diet plan, many also choose among the best women’s weight loss pills that suppress appetite and aid calorie control.

Along with diet, regular exercise and stress management techniques can also support healthy weight loss during menopause.

By adopting a balanced and nutritious diet plan for menopause weight loss, women can maintain a healthy weight and reduce their risk of health problems associated with menopause.