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Scott Weaver
Updated at: November 03, 2025 · 9 min read
The Menopause Diet Plan: 5-Day Guide to Healthy Weight Loss
Menopause is a natural part of ageing, but the hormonal changes that come with it can make it harder to manage your weight. Research shows that more than 43% of women going through menopause experience obesity. This is often linked to changes in hormones, metabolism, and lifestyle habits.
This practical 5-day menopause diet plan is designed to help you eat well, support hormone balance, and make healthy weight loss easier. Every meal in the plan focuses on nutrients that promote energy, manage cravings, and improve overall wellbeing.
Before making any major changes to your diet or lifestyle, it’s important to speak to your GP or a qualified healthcare professional. Everyone’s health needs are different, and personalised advice will help you get the best results safely.
Key Takeaways
1. Menopause can make losing weight more difficult
During menopause, falling oestrogen levels can slow your metabolism, affect muscle tone, and trigger food cravings. This often leads to more fat being stored around the abdomen.
2. Healthy eating is essential
A balanced diet rich in protein, fibre, and healthy fats can help regulate hormones, support metabolism, and control hunger. Reducing processed foods, refined sugars, and fried meals is key to maintaining a healthy weight. You can follow the 5-day plan below for inspiration.
3. Lifestyle choices make a big difference
Regular exercise, quality sleep, stress management, and staying hydrated all help you maintain a healthy weight and improve wellbeing during menopause.
Understanding Menopause and Weight Gain
What is menopause?
Menopause marks the end of a woman’s reproductive years and usually occurs between ages 45 and 55. It’s officially confirmed when you haven’t had a period for 12 consecutive months. As oestrogen and progesterone levels fall, the body undergoes several changes, including a tendency to store more fat.
Why Does Menopause Cause Weight Gain?
Many women notice weight gain during menopause. This happens because of a mix of hormonal shifts, a slower metabolism, and lifestyle factors. The following video by Dr Heather Hirsch MD explains the main reasons in under a minute.
These are the key factors that make menopause-related weight gain more likely:
Hormonal changes - Lower oestrogen levels cause fat to be stored around the stomach rather than the hips and thighs (Kodoth et al, 2022; Kozakowski et al, 2017).
Slower metabolism - The body burns fewer calories, even on the same diet (British Dietetic Association).
Loss of muscle mass - As we age, muscle naturally decreases, which reduces calorie burn.
Changes in appetite - Hormone fluctuations may trigger stronger cravings for high-calorie foods.
Sleep problems and stress - Poor sleep and higher stress can raise cortisol levels, encouraging weight gain.
The Role of Nutrition During Menopause
Nutrition plays a vital role in helping you feel your best and manage your weight through menopause. A well-balanced diet helps balance hormones, maintain energy, and support a healthy metabolism. Focusing on nutrient-dense foods ensures you get essential vitamins and minerals without overeating.
Next, you’ll find a practical five-day diet plan designed to help with menopause-related weight challenges while keeping you nourished and satisfied.
Video: Why diet and eating well is so important during the menopause
In the short video below Dr Alison Ellis, NHS Gloucestershire's Clinical Lead for Women's Health, discusses the importance of following a healthy diet during the menopause:
Media Coverage
Menopause and weight gain have been widely discussed in the media. Below are two helpful features exploring how diet and lifestyle can make a difference.
Video: How To Combat Menopausal Weight Gain (ITV’s This Morning)
Podcast: Menopause and Diet - The Food Chain (BBC World Service)
The BBC World Service podcast The Food Chain explored how diet can influence menopause symptoms. You can listen to the episode below.
How Can Diet Help During Menopause?
A balanced diet is one of the most effective ways to manage weight and improve wellbeing during menopause. Eating the right combination of foods can help reduce inflammation, support metabolic health, and maintain hormone balance. Key dietary principles include:
Protein-rich foods to help maintain muscle mass. Gregorio et al (2014) showed that protein is vital for post-menopausal women’s health.
Fibre to support digestion and control appetite. Shon et al (2023) found higher fibre intake helps with weight management.
Healthy fats for hormone production and brain function. The British Nutrition Foundation recommends moderate amounts of unsaturated fats.
Calcium and vitamin D to protect bone strength, as supported by the Endocrine Society and Royal Osteoporosis Society.
Plenty of water to stay hydrated and reduce bloating.
UK Meds 5-Day Menopause Diet Plan to Lose Weight
The UK Meds 5 Day Menopause Diet Plan includes nutrient-rich foods that support weight loss while addressing menopause symptoms. Meals focus on lean proteins, whole grains, and healthy fats to maintain energy levels and boost metabolism. This combination promotes a well-rounded and nourishing diet that supports weight management and overall health during the menopausal transition.
This table summarises a 5-day plan designed to support hormone balance and healthy weight loss.
Day | Breakfast | Lunch | Dinner | Snacks |
| Day 1 | Greek yoghurt with berries & flaxseeds | Grilled salmon with broccoli & quinoa | Chicken stir-fry with mixed vegetables | Almonds & walnuts; cucumber with hummus |
| Day 2 | Scrambled eggs with spinach on wholegrain toast | Lentil & vegetable soup with rye bread | Baked cod with roasted sweet potatoes & asparagus | Banana with peanut butter; yoghurt with pumpkin seeds |
| Day 3 | Kale smoothie with banana, almond milk & chia seeds | Quinoa salad with chickpeas, cucumber, tomatoes & feta | Turkey stir-fry with cauliflower rice | Mixed nuts & dried cranberries; dark chocolate & green tea |
| Day 4 | Porridge with chia seeds & blueberries | Grilled tofu salad with tahini dressing | Lean steak with roasted Brussels sprouts & brown rice | Boiled eggs & cherry tomatoes; cottage cheese with pear |
| Day 5 | Avocado toast with poached egg | Chicken & spinach wrap in a wholegrain tortilla | Baked salmon with root vegetables & quinoa | Greek yoghurt with sunflower seeds; apple with almond butter |
Note: The UK Meds 5-Day Menopause Diet Plan outlined above is intended as a general guideline to help you make healthier food choices during menopause and can be adapted as necessary. However, individual dietary needs can vary significantly, and what works for one person may not be suitable for another.
Before starting any new diet or making significant changes to your eating habits, it is highly recommended that you consult with a qualified healthcare professional or registered dietitian. They can assess your specific health needs, address any underlying medical conditions, and create a personalised diet plan that is safe, sustainable, and tailored to your unique requirements. Your health and well-being should always be the top priority, and seeking professional guidance ensures that you make choices that are in your best interest.
Extending Your Menopause Diet Routine
Once you’ve completed the initial 5-day menopause diet plan, it can help to keep the momentum going with an extended routine. The following 7-day menopause diet plan builds on the same healthy principles, providing extra variety while continuing to support weight management, hormone balance and overall wellbeing.
7-day Diet Plan For Menopause (for Ongoing Balance)
This example of a 7-day plan is designed for steady, realistic progress. Each day features nutrient-rich meals that help reduce inflammation, maintain energy levels and support your body’s natural changes during menopause.
Day | Breakfast | Lunch | Dinner | Snacks |
| Day 1 | Overnight oats with chia seeds, blueberries and almond milk | Grilled chicken salad with avocado, tomatoes and olive oil dressing | Baked salmon with roasted asparagus and wild rice | Handful of walnuts; Greek yoghurt with honey |
| Day 2 | Wholegrain toast with poached eggs and spinach | Lentil stew with carrots, kale and sweet potato | Turkey mince stir-fry with brown rice and mixed vegetables | Apple slices with almond butter; a few squares of dark chocolate |
| Day 3 | Smoothie with banana, oats, flaxseeds and oat milk | Quinoa and roasted vegetable bowl with tahini dressing | Grilled cod with steamed broccoli and mashed cauliflower | Cucumber sticks with hummus; handful of pumpkin seeds |
| Day 4 | Greek yoghurt with raspberries, chia seeds and sunflower seeds | Tofu and vegetable stir-fry with soba noodles | Chicken breast with roasted root vegetables and green beans | Boiled egg; small bowl of mixed berries |
| Day 5 | Porridge topped with sliced pear and cinnamon | Wholegrain wrap with tuna, spinach and avocado | Vegetable curry with chickpeas and brown rice | Handful of almonds; sliced pepper with hummus |
| Day 6 | Two scrambled eggs with grilled tomatoes and wholegrain toast | Tomato and lentil soup with a side of wholemeal bread | Grilled sea bass with new potatoes and tenderstem broccoli | Banana with peanut butter; low-fat cottage cheese |
| Day 7 | Bircher muesli with apple, oats and low-fat yoghurt | Chickpea salad with cucumber, tomato, feta and olive oil | Lean beef stir-fry with peppers, onions and quinoa | Handful of mixed nuts; herbal tea with oat biscuits |
Tip: Adjust portion sizes according to your energy needs and activity levels. Drink plenty of water throughout the day and include a mix of colours on your plate for a wide range of nutrients.
This example 7-day plan could be rotated or combined with the 5-day menopause diet to create a flexible two-week routine that promotes long-term hormone health and sustainable weight control.
Foods to Limit During Menopause
Certain foods can worsen weight gain, bloating and hormonal imbalance. Research by Silva et al (2021) and Chopra et al (2019) suggests avoiding or limiting:
Food Type | Why to Limit |
| Refined carbs & sugar | Cause blood-sugar spikes and increased cravings |
| Fried & processed foods | High in trans fats and preservatives that raise inflammation |
| Alcohol | Slows metabolism and disrupts sleep |
| Caffeine | May trigger hot flushes and reduce sleep quality |
| Salty foods | Cause water retention and bloating |
Lifestyle Tips for Long-Term Weight Management
Healthy eating works best when combined with small lifestyle changes that promote long-term success. These tips can help you stay active, positive and balanced during menopause.
1. Stay Active
Aim for around 150 minutes of moderate exercise each week, such as brisk walking, cycling or swimming. The NHS recommends this to support a healthy metabolism. Add strength training two or three times weekly to preserve muscle (Bupa), and include yoga or pilates for flexibility and relaxation.
2. Get Quality Sleep
Aim for seven to eight hours of sleep each night. Poor sleep has been linked with weight gain (Patel et al, 2006; Kravitz et al, 2018). Keep your bedroom cool and dark and avoid screens before bed.
3. Manage Stress Levels
Practise mindfulness, meditation or deep breathing to reduce stress-related weight gain (Johnson et al, 2019). Journalling and social connection can also support good mental health.
4. Stay Hydrated
Drink around eight glasses of water daily to maintain energy and metabolism. Choose herbal teas instead of high-caffeine drinks when possible.
Frequently Asked Questions about the Menopause Diet
Can I include treats in the 5-Day Plan?
Yes, small treats are fine in moderation. Choose healthier options such as dark chocolate, yoghurt with honey or homemade oat biscuits instead of highly processed sweets.
Are there supplements that help with menopausal weight loss?
There’s no magic pill, but certain nutrients can support your body:
Vitamin D and calcium - maintain bone strength
Omega-3 fatty acids - help reduce inflammation
Magnesium - supports better sleep and stress management
Protein powders - can help maintain muscle if you struggle to get enough protein from food
Where can I get menopause treatments?
UK Meds provides access to HRT medications such as Evorel patches and Femoston. All requests for prescription treatments are subject to an online consultation and approval by a registered independent prescriber.
Final Thoughts
Menopause can make weight management harder, but balanced eating and lifestyle changes make a real difference.
The 5-day menopause diet plan encourages portion control and steady energy.
Exercise, sleep and stress management are just as important as diet.
Always seek advice from a qualified healthcare professional before changing your diet or treatment plan.
Embrace this stage of life with confidence. With the right nutrition and care, menopause can be a fresh opportunity to focus on your health and wellbeing.
Medically Reviewed by:
Dr. Alexis Missick MBChB. MRCGP
GMC reference no: 7151419
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Sources
Explore More Menopause Resources from UK Meds
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