I remember the first time I heard someone say, "Losing weight in menopause is impossible." I almost believed it myself. After all, the hot flushes, the brain fog, and the midnight cravings for buttered toast made it feel like my body had its own secret plan — and weight loss was not on the list.
But here's the truth: it's not impossible. It is harder, yes, because hormones, metabolism, and mood all join forces against us. Yet with the right food plan, I've seen women — friends, colleagues, even myself at times — shift stubborn pounds and feel lighter, both in body and mood.
This isn't one of those "eat cabbage soup for a week and you'll fit into your jeans" plans. This is a realistic, calorie-counted, evidence-based diet that works with your body in menopause, not against it. Over the next five days, I'll show you how small, practical changes to what you eat can help your weight loss journey, calm your cravings, and even soften those 3am night sweats.
Why Menopause Affects Weight
Let's get the science bit out of the way.
When we hit perimenopause and menopause, oestrogen levels drop. This hormone does a lot more than regulate periods. It also helps control fat distribution, appetite, and even insulin sensitivity. So, when it falls, we often notice:
- Fat starts settling around the belly instead of the hips and thighs.
- Our metabolism slows down, meaning fewer calories are burned at rest.
- We might feel hungrier or crave sugar more often.
- Sleep gets disrupted, and poor sleep leads to poor food choices.
On top of that, muscle mass naturally decreases with age. Muscle burns more energy than fat, so less muscle means fewer calories burned daily. It's a perfect storm for weight gain — and it explains why eating the same meals you did at 40 suddenly leads to tighter waistbands at 50.
But here's the good news: a diet rich in protein, fibre, and smart carbs can help maintain muscle, stabilise blood sugar, and keep you full without piling on excess calories. That's the foundation of the menopause diet 5-day plan to lose weight.
The Menopause Diet Food List
Before diving into the plan, let's look at the foods that make a difference. This isn't about restriction. It's about choosing the foods that support weight loss, hormone balance, and energy levels.
✅ Foods to Focus On
- Lean protein: Chicken, salmon, eggs, lentils, chickpeas — helps keep you full and protects muscle.
- High-fibre carbs: Oats, quinoa, wholegrain bread, brown rice — keep digestion steady and reduce sugar spikes.
- Healthy fats: Olive oil, avocados, nuts, seeds — support heart health (important after menopause).
- Calcium-rich foods: Greek yoghurt, sardines, fortified plant milks — protect bones as oestrogen falls.
- Magnesium-rich foods: Dark chocolate (70%+), spinach, pumpkin seeds — help with sleep and mood.
- Phytoestrogens: Soya, flaxseeds, sesame seeds — plant compounds that may gently mimic oestrogen.
- Fruit & veg (lots): Aim for colour — berries for antioxidants, leafy greens for iron and calcium.
❌ Foods to Cut Back On
- Refined sugars: Cakes, biscuits, fizzy drinks — they spike insulin and lead to belly fat.
- Alcohol: Increases hot flushes and sneaks in "liquid calories".
- Highly processed foods: Ready meals, crisps — low in nutrients, high in hidden salt and fat.
- Excess caffeine: Can worsen sleep and trigger hot flushes.
Menopause Supplements for Hormone Balance and Wellness
Find relief and support for your body during this transition with natural ingredients that really work
Product information
$29.76
Product Review Score
4.76 out of 5 stars
173 reviewsProduct links
Supplements Worth a Mention
Although this 5-day menopause diet plan is built on whole foods, there are a few supplements that many women find helpful during menopause. I always stress food first — supplements should only fill in the gaps.
- Vitamin D: In the UK, sunlight is patchy, especially in winter. The NHS already recommends a daily vitamin D supplement, which also supports bone health.
- Calcium: If your diet is low in dairy or fortified alternatives, a calcium supplement can help protect against osteoporosis.
- Omega-3 fatty acids: Found in oily fish like salmon, but if you're not a fish lover, a supplement may support heart and brain health.
- Magnesium: Can ease muscle tension and support better sleep.
A Relatable Day-in-the-Life Moment
The other night, I boiled the kettle three times and forgot to make the tea. I'd only remembered once I'd wandered back into the kitchen to find it stone cold again. Classic brain fog.
And when I did finally sit down with my tea, I ended up with a pack of Hobnobs on my lap. Not one or two biscuits, the whole packet. That's the sort of moment that made me realise I needed a plan — not a punishment, but something steady that stopped me reaching for comfort foods when the brain fog, fatigue, or midnight munchies hit.
The funny thing is, once I swapped Hobnobs for a bowl of Greek yoghurt with flaxseeds and blueberries, I didn't actually miss them. Okay, maybe I did for a week or two, but the cravings soon eased. That's what this plan is about: realistic swaps that stop the midnight biscuit raids without leaving you grumpy.
The Menopause Diet 5 Day Plan to Lose Weight
Each day provides 1,450–1,650 kcal, calorie-counted, balanced meals with easy swaps for vegetarians.
Day 1 – Total: 1,550 kcal
| Meal | Food & Description | Calories |
|---|---|---|
| Breakfast | Greek yoghurt (150g) + blueberries + 1 tbsp flaxseed | 300 |
| Snack | Apple + 10 almonds | 150 |
| Lunch | Grilled salmon (120g) + quinoa + spinach salad | 450 |
| Snack | Carrot sticks + hummus (2 tbsp) | 150 |
| Dinner | Chicken breast (120g) + roasted veg + sweet potato | 500 |
Day 2 – Total: 1,480 kcal
| Meal | Food & Description | Calories |
|---|---|---|
| Breakfast | Porridge oats with almond milk + chia seeds + raspberries | 320 |
| Snack | Pear + 8 walnuts | 180 |
| Lunch | Lentil and vegetable soup + wholegrain roll | 400 |
| Snack | Cottage cheese (100g) + cucumber slices | 130 |
| Dinner | Baked cod (120g) + steamed broccoli + brown rice | 450 |
Day 3 – Total: 1,620 kcal
| Meal | Food & Description | Calories |
|---|---|---|
| Breakfast | 2 scrambled eggs + 1 slice wholegrain toast + avocado | 350 |
| Snack | Banana + 1 tbsp peanut butter | 200 |
| Lunch | Grilled chicken wrap with salad + hummus | 450 |
| Snack | Greek yoghurt (100g) + sunflower seeds | 120 |
| Dinner | Turkey chilli with kidney beans + side of mixed greens | 500 |
Day 4 – Total: 1,470 kcal
| Meal | Food & Description | Calories |
|---|---|---|
| Breakfast | Overnight oats (rolled oats, chia, almond milk, apple) | 300 |
| Snack | Handful of pumpkin seeds | 160 |
| Lunch | Chickpea salad with feta, cucumber, tomato, olive oil | 420 |
| Snack | Rice cakes (2) with almond butter | 140 |
| Dinner | Baked salmon + roasted asparagus + quinoa | 450 |
Day 5 – Total: 1,640 kcal
| Meal | Food & Description | Calories |
|---|---|---|
| Breakfast | Smoothie (spinach, banana, protein powder, almond milk) | 350 |
| Snack | 2 boiled eggs | 150 |
| Lunch | Grilled halloumi salad with quinoa + mixed greens | 480 |
| Snack | Dark chocolate (20g, 70% cocoa) + handful of cashews | 220 |
| Dinner | Grilled chicken + roasted carrots + brown rice | 440 |
Meno Pact Complete - Vegan Menopause Support Capsules
Support your journey through menopause with natural, effective ingredients in every capsule
Product information
$26.44
Product Review Score
4.4 out of 5 stars
80 reviewsProduct links
Case Studies
Sarah, 52 – The Biscuit Queen
Sarah told me she used to end every night with a cuppa and "just a couple of biscuits." Except a couple usually turned into half the packet. She followed the 5-day menopause diet plan and swapped her evening biscuits for yoghurt with fruit. She said, "I was shocked I didn't feel deprived. My trousers felt looser by day five."
Lesson: Small swaps add up. By cutting 200–300 calories a night, Sarah created the calorie deficit she needed without feeling punished.
Anita, 49 – The Night Owl
Anita struggled with late-night snacking during her restless nights. She kept rice cakes and almond butter ready instead of crisps and wine. After the plan, she said, "I finally slept without feeling bloated."
Lesson: Planning for those tricky times — like 10pm cravings — makes the difference.
Helen, 55 – The Sceptic
Helen laughed when I suggested she could feel better in five days. "You can't shift menopause belly in a week," she told me. By the end, she admitted her bloating was down and her energy was higher. "I might not have lost a stone, but I definitely lost the heavy feeling."
Lesson: Even short-term plans can show results — less bloating, steadier energy, better digestion.
Tips for After the 5 Days
A five-day plan is a kick-start, not a finish line. To keep the results going:
- Stay protein-focused: Aim for 20–30g protein per meal.
- Keep portions balanced: Half your plate veg, a quarter protein, a quarter smart carbs.
- Move daily: Strength training is compelling during menopause. Even bodyweight squats help protect muscle and bones.
- Hydrate: Aim for 1.5–2 litres of water a day.
- Prioritise sleep: Poor sleep increases hunger hormones and belly fat storage.
- Plan treats: Don't cut them out completely, choose when and how much.
Your Menopause Diet Questions Answered
Q: What is the fastest way for a menopausal woman to lose weight?
The fastest — and safest — way is a calorie-controlled diet rich in protein and fibre, paired with regular movement. Crash diets only worsen fatigue and cravings.
Q: What is the 3-3-3 rule for weight loss?
It's a simple structure: 3 meals a day, no more than 3 snacks, and a 3-hour gap before bed. It works for many because it reduces mindless eating.
Q: Can you flatten a menopause belly?
Yes, but it takes time. Belly fat in menopause is linked to hormones, so a mix of diet, exercise, and stress management works best. You won't get a flat stomach in five days, but bloating can be reduced quickly.
Q: Should you eat within 30 minutes of waking up?
Not always necessary. Some people feel better eating soon after waking, while others prefer waiting. The key is to have balanced meals and maintain steady energy throughout the day.
Q: What do doctors prescribe for menopause weight gain?
Doctors don't usually prescribe weight-loss medication for menopause unless there's a medical need. They may recommend HRT to manage symptoms, which indirectly helps with energy and weight management.
Weight gain in menopause isn't about willpower, it's about biology. Hormones change, and our habits need to change with them. This menopause diet 5-day plan to lose weight is designed to help you feel lighter, calmer, and more in control.
If you try it, don't expect miracles — expect progress. Perhaps your jeans will feel looser, you may wake up less bloated, and your cravings may fade. Those are all wins.
And from there, you can keep building. The five-day plan is the start of something sustainable, not the end of the road.
