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The Menopause Meal Plan

Updated: Jun 16, 2022

Menopause is a phase of a woman’s life that inevitably comes due to a hormonal shift. This hormonal shift may cause weight gain which further gives rise to a lot of unforeseen ailments, hence making it imperative to either lose weight or maintain it at optimum weight. Apart from working out and choosing to lead a healthier lifestyle, following a diet is very important. The menopause diet plan includes food low in calories, rich in nutrients, and essential micronutrients that help support weight control as the body goes through this hormonal shift.

As per the NIA (National Institute on Aging), weight gain is common during menopause as the fat cells change and the body starts to burn energy differently. Here’s a menopause diet plan that will help you manage your weight and feel menop-awesome

Menopause Meal Plan

A few important points to consider while planning a menopause menu are

1. Calories Count - According to the 2020 - 2025 Dietary Guidelines the following should be the ideal calorie intake during menopause to maintain weight.

  • Active - 2000 to 2200 Calories

  • Moderately Active - 1800 Calories

  • Low Activity - 1600 Calories

In order to lose weight, you should reduce the calorie intake by 200 calories from the above intake as per your activity level.

2. Eat Fiber-Rich Foods - Fiber-rich foods contribute less to calories and add bulk to the diet therefore it's important to add these. They also have a low glycemic index hence not increasing the blood glucose and helping in maintaining weight. Whole Foods like oats, beans lentils, nuts, seeds, fruit, and vegetables are Fiber-Rich food that should be added to the menu.

3. Don’t forget your Proteins - The inclusion of proteins helps recover and replenish age-related muscle loss. Include proteins like eggs, lean chicken, and fish like salmon and tuna. For vegetarians, protein options may include soy, quinoa, nuts, and seeds.

4. Hydrate - Everybody is different, and therefore requires hydration according to their weight. An easy measure is to divide your weight (in pounds) by two and then drink that amount of water in ounces.


Breakfast is the most important meal of the day because it sets you up for the day. It gives you the fuel you require to function efficiently throughout the day hence making this one of the most important meals of the day. Here are a few breakfast options


Here are a few healthy lunch options with high proteins


Dinner is important as well as your last meal of the day, remember to eat early and sleep early. Here are a few dinner options for you.

Menopause Essential Supplements

As per the NIA, women going through menopause may benefit from supplements, however always talk to your healthcare provider to know which supplement suits your needs bests. A few recommended supplements are -

Always remember that a healthy weight is contributed by a healthy lifestyle, nutrition alone isn’t enough to put you on the right track, or exercise alone also won’t help. Nutrition, exercise along with a healthy lifestyle make the cornerstones of good health physically and mentally, and sound mental and physical health is what exactly is the need during menopause.

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