The Menopause Diet: 5-Day Diet Plan to Lose Weight

Reviewed by Dr. Kenton Bruice, MD

Menopause is a natural stage in a woman’s life when her menstrual cycles end, and she can no longer become pregnant. This biological milestone usually occurs between the ages of 45 and 55, and it’s often marked by changes in hormone levels, which can lead to various symptoms including weight gain.

Weight gain during menopause is quite common due to a complex interplay of hormonal changes, reduced muscle mass, and slower metabolism. Fortunately, adopting a healthy lifestyle that includes a balanced diet and regular exercise can help manage weight effectively during this period.

In this blog, we will talk about common causes of weight gain during this stage of life, and will provide a sample menopause diet plan to help you feel your best during this transformative time.

The Science Behind Weight Gain During Menopause

The shift in hormones that occurs during menopause, particularly the decrease in estrogen levels, can contribute to weight gain. Additionally, as women age, their muscle mass decreases, and their metabolism slows down, making it more challenging to maintain a healthy weight.

There’s no one-size-fits-all approach to weight management during menopause, but focusing on consuming nutrient-dense foods along with regular physical activity can make a big difference.

Essential Nutrients for a Menopause Diet

To manage weight during menopause, women should create a diet plan that incorporates the right balance of macronutrients, increases fiber intake, and limits sugar and processed food consumption.

Here are some specific nutrients and foods that should be included in a menopause diet:

  • Whole grains: Including whole grains like brown rice, quinoa, and whole wheat bread can help keep blood sugar levels stable and increase fiber intake.


  • Cruciferous vegetables: These include broccoli, cauliflower, cabbage, and kale, which are packed with nutrients that support bone health and hormone balance.


  • Leafy greens: Spinach, collard greens, and lettuce are all great sources of vitamins and minerals that contribute to bone density, and can help with weight management.


  • Lean proteins: Foods rich in lean proteins like chicken, fish, tofu, and beans are crucial for maintaining muscle mass and supporting weight loss.


  • Healthy fats: Include sources of healthy fats like olive oil, avocados, nuts, and seeds to promote hormone balance and overall health.

Key Takeaway

Menopause can bring weight gain, but with a combination of a healthy diet, regular exercise, and BHRT, it can be effectively managed. Consult a professional like Dr. Kenton Bruice for personalized treatments and guidance to navigate through menopause.

A Sample 5-Day Menopause Meal Plan

Here is a 5-day meal plan to give you an idea of how to incorporate these nutritious foods into your daily diet:

Day 1:

  • Breakfast: Overnight oats with chia seeds, berries, and almond milk
  • Lunch: Spinach salad with grilled chicken, cherry tomatoes, and avocado
  • Dinner: Baked salmon with steamed broccoli and quinoa
  • Snacks: Carrot sticks with hummus, a handful of almonds

Day 2:

  • Breakfast: Smoothie with spinach, banana, flaxseeds, and almond milk
  • Lunch: Turkey and avocado wrap on wholegrain tortilla, with a side of mixed greens
  • Dinner: Brown rice and vegetable stir-fry with tofu
  • Snacks: Greek yogurt with raspberries, a small portion of dark chocolate

Day 3:

  • Breakfast: Two scrambled eggs with spinach and mushrooms, served with whole wheat toast
  • Lunch: Lentil soup and a mixed greens salad
  • Dinner: Grilled lean steak with roasted Brussels sprouts and sweet potatoes
  • Snacks: Apple slices with almond butter, a piece of string cheese

Day 4:

  • Breakfast: Quinoa breakfast bowl with almond milk, banana, and almonds
  • Lunch: Whole grain pita stuffed with hummus, grilled vegetables, and falafel
  • Dinner: Baked chicken breast with steamed asparagus and brown rice
  • Snacks: Celery sticks with peanut butter, a handful of dried fruit and nuts

Day 5:

  • Breakfast: Whole grain toast with avocado and poached eggs
  • Lunch: Chicken Caesar salad with whole wheat croutons and light dressing
  • Dinner: Grilled shrimp skewers with zucchini, bell peppers, and brown rice
  • Snacks: Cottage cheese with pineapple chunks, a small serving of popcorn

The Importance of Regular Exercise During Menopause

In addition to following a healthy diet plan, regular exercise is crucial for weight management during menopause. Physical activity not only helps burn calories but also supports muscle mass maintenance and improves bone health.

Some recommended forms of exercise for menopausal women include:

  • Cardiovascular exercises such as walking, jogging, cycling or swimming can help burn fat and improve heart health. Aim for at least 30 minutes of moderate to vigorous activity most days of the week.
  • Strength training exercises like weightlifting or resistance band workouts are essential for building and maintaining muscle mass, which can help boost metabolism and support weight loss.
  • Yoga and Pilates can improve flexibility, balance, and overall well-being during menopause. These low-impact exercises can also help reduce stress and promote better sleep.

BHRT for Menopause Weight Management

If you’re struggling to manage your weight during menopause, it may be worth considering bioidentical hormone replacement therapy (BHRT). BHRT involves using hormones that are chemically identical to those produced by your body to help restore balance and alleviate symptoms.

Hormone imbalances can contribute to weight gain during menopause, and restoring hormonal balance can make it easier to maintain a healthy weight. BHRT is typically recommended for women who are struggling with the symptoms of menopause, such as hot flashes, mood swings, and weight gain.

Dr. Kenton Bruice, MD, specializes in BHRT and offers personalized treatment plans to help women manage the symptoms of menopause effectively. With a combination of BHRT, proper nutrition, and regular exercise, you can take control of your weight during this stage of life.

Final Thoughts

Menopause is a natural part of a woman’s life, and weight gain during this time doesn’t have to be inevitable.

By following a healthy diet plan, incorporating regular exercise, and considering BHRT if needed, you can successfully manage your weight during menopause and maintain overall health and well-being.

Dr. Kenton Bruice, MD, can provide further guidance and support in creating a personalized plan that works for you. Remember to prioritize self-care and listen to your body’s needs during this transitional period, and don’t hesitate to seek professional help if needed.

To book an appointment at our Denver location, call Denver Hormone Institute of Colorado at (303) 957-6686.

To book an appointment at our Aspen location, call Aspen Hormone Institute of Colorado at (970) 925-6655.

Together, we can help you navigate through menopause and achieve optimal health. If you are searching for the best hormone doctor near me, contact Dr. Kenton Bruice today!

FAQs About Menopausal Weight Gain and BHRT

Can Weight Gain During Menopause Be Prevented?

While some degree of weight gain is common during menopause, it can be managed and minimized with a healthy lifestyle. By following a nutritious diet plan and staying physically active, you can prevent excessive weight gain.

What Is Bioidentical Hormone Replacement Therapy (BHRT)?

BHRT involves using hormones that are identical in structure to the ones produced by your body. These hormones are derived from plant sources and can help alleviate symptoms of menopause and hormonal imbalances.

Is BHRT Safe?

Yes, when prescribed and monitored by a qualified physician, BHRT is considered safe for most women. It is important to discuss any potential risks and benefits with your doctor before starting treatment.

Can BHRT Help With Weight Management During Menopause?

Yes, BHRT can support weight management during menopause by addressing hormonal imbalances that can contribute to weight gain. However, it should be combined with a healthy diet and regular exercise for optimal results. So, it is essential to consult a qualified physician like Dr. Kenton Bruice, MD, for personalized treatment plans that suit your specific needs.

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