People that go through the menopause have a tough time keeping the weight off. Estrogen levels lower women age and this is a big problem in trying to lose weight.
Coupled with low quality sleep and reduced metabolism, it can be difficult to stick with a diet long enough to turn these issues around.
Diet is still one of the most effective ways to sort these problems, but it has to be sustainable.
This article will cover everything you need to know about a following a diet for menopause and offer a sample 7 day plan to follow.
You can jump straight into the 7 day pdf of the plan here.
Menopause Diet Foods to Choose
You’ll want to eat a healthy diet overall, but there are certain foods you should prioritise if you want your diet to help relieve some of the symptoms of the menopause.
Dairy
Reduced estrogen caused by the menopause can cause bone loss. This means post-menopausal women are at greater risk of developing osteoporosis and bone fractures.
Dairy products contain all the essential vitamins and minerals you need for good bone health (1). These include:
- Calcium
- Vitamins D and K
- Magnesium
- Potassium
- Phosphorus
In one study, women with the highest intake of dietary vitamin D had a 17% lower risk of early menopause than women with the lowest intake (2).
In another study of 746 healthy postmenopausal women, there was a beneficial effect of eating animal and dairy protein on bone strength and microstructure (3).
Common dairy foods to eat include milk, cheese and yogurt.
Whole Grains
Whole grains contain lots of fiber and B vitamins. Fiber can with problems women on the menopause regularly have. These include lowering cholesterol, blood sugar levels and prevent constipation.
Whole grains
are linked with a lower heart disease risk and daily servings have been associated with a 20% lower risk of heart disease and stroke. (4).
Another study including 11,000 postmenopausal women found women who consumed on average 4.7g of whole-grain fiber per 2000 calories had a 17% lower mortality rate than women who only consumed 1.3g of whole-grain fiber per 2000 calories (5).
Good choices for whole-grain foods include:
- Barley – rich in beta-glucan, a type of soluble fibre that can help lower cholesterol (6).
- Oats – may lower total cholesterol by 5% and “bad” LDL cholesterol by 7% (7).
- Bulgar
- Brown rice
- Wholemeal bread
- Quinoa
Healthy Fats
Healthy fats include unsaturated fats that contain lots of omega-3 fatty acids. These fatty acids may be useful for menopausal women to help manage symptoms.
Consuming foods high in omega-3 fatty acids has been shown to confer excellent health benefits. For example, postmenopausal women who ate 30g of flaxseed per day reduced their risk of cardiovascular disease as seen by lowered LDL cholesterol levels (8).
However, other studies are not as conclusive about whether increase your omega-3 intake can improve symptoms like hot flashes and severe night sweats (9, 10).
It may still be worth testing increasing your omega-3 intake to see whether it helps menopausal symptoms.
Foods high in omega-3 fatty acids include:
- Fatty fish – salmon, mackerel, sardines
- Seeds – flax seeds and chia seeds
Fruits and Vegetables
Fruits and vegetables contain lots of the vitamins, minerals, fiber and antioxidants you need to help improve your health.
One study found eating more vegetables, fruit, fiber and soy had a 19% fewer hot flashes compared to the control group. This reduction was linked to the weight lost (11).
Cruciferous vegetables such as broccoli, cauliflower and kale may be particularly effective. One study found that eating broccoli reduced the type of estrogen linked with breast cancer (12).
Protein
Reduced estrogen levels caused by the menopause has been correlated to reduced bone density and muscle mass (13).
This means it can be useful for menopausal women to eat more protein.
One study found that eating dairy protein was linked to an 8% lower risk of hip fracture, while eating plant protein was linked to a 12% reduction (14).
High protein foods include:
- Meat – chicken, beef, pork
- Seafood – salmon, tuna, mackerel
- Beans and lentils – kidney beans, fava beans, chickpeas
- Dairy foods – cheese, milk, yogurt
- Eggs
Menopause Diet Foods to Avoid
These are foods that aren’t healthy and tend to cause weight gain, hot flashes and poor sleep.
These include:
- Foods with added sugar – high blood sugar has been linked to more hot flashes in women going through the menopause (15, 16).
- Alcohol and caffeine – studies have found that caffeine and alcohol can trigger hot flashes in women going through menopause (17, 18).
- Salty foods – postmenopausal women are more at risk of osteoporosis. In one study, those who ate lots of high sodium and salty foods (more than 2g of salt per day) were 28% more likely to have a low bone mineral density (19)
What’s the Best Diet for Menopause
Although there is no single diet for menopause, many scientists recommend following a Mediterranean-style diet.
Although it is best known for improving health and reducing heart disease risk, studies show it may also help you lose weight (20, 21, 22).
Another study found that a traditional Mediterranean diet significantly help estrogen levels in healthy postmenopausal women (23).
It’s regularly rated as one of the best diets to follow, both because of how healthy it is and how sustainable it is to follow over the long-term. US News ranked it as the number 1 diet.
This is great for people who want a long-term solution that they can stick to forever rather than a short-term fix.
Various leading organisations also support eating a Mediterranean diet to help with osteoporosis, including:
Menopause Diet Meal Plan
Menopause Diet Sample Menu
In the meal plan are recipes for breakfast, lunch and dinner.
| Breakfast | Lunch | Dinner | |
|---|---|---|---|
| Monday | Banana Yogurt Pots | Cannellini Bean Salad | Quick Moussaka |
| Tuesday | Tomato and Watermelon Salad | Edgy Veggie Wraps | Spicy Tomato Baked Eggs |
| Wednesday | Blueberry Oats Bowl | Carrot, Orange and Avocado Salad | Salmon with Potatoes and Corn Salad |
| Thursday | Banana Yogurt Pots | Mixed Bean Salad | Spiced Carrot and Lentil Soup |
| Friday | Tomato and Watermelon Salad | Panzanella Salad | Med Chicken, Quinoa and Greek Salad |
| Saturday | Blueberry Oats Bowl | Quinoa and Stir Fried Veg | Grilled Vegetables with Bean Mash |
| Sunday | Banana Yogurt Pots | Moroccan Chickpea Soup | Spicy Mediterranean Beet Salad |
Snacks are recommended between meal times. Some good snacks include:
- A handful of nuts or seeds
- A piece of fruit
- Carrots or baby carrots
- Berries or grapes
Day 1: Monday
Breakfast: Banana Yogurt Pots
Nutrition
- Calories – 236
- Protein – 14g
- Carbs – 32g
- Fat – 7g
Prep time: 5 minutes
Ingredients (for 2 people)
- 225g /⅞ cup Greek yogurt
- 2 bananas, sliced into chunks
- 15g / 2 tbsp walnuts, toasted and chopped
Instructions
- Place some of the yogurt into the bottom of a glass. Add a layer of banana, then yogurt and repeat. Once the glass is full, scatter with the nuts.
Lunch: Cannellini Bean Salad
Nutrition
- Calories – 302
- Protein – 20g
- Carbs – 54g
- Fat – 0g
Prep time: 5 minutes
Ingredients (for 2 people)
- 600g / 3 cups cannellini beans
- 70g / ⅜ cup cherry tomatoes, halved
- ½ red onion, thinly sliced
- ½ tbsp red wine vinegar
- small bunch basil, torn
Instructions
- Rinse and drain the beans and mix with the tomatoes, onion and vinegar. Season, then add basil just before serving.
Dinner: Moussaka
Nutrition
- Calories – 577
- Protein – 27g
- Carbs – 46g
- Fat – 27g
Prep time + cook time: 30 minutes
Ingredients (for 2 people)
- 1 tbsp extra virgin olive oil
- ½ onion, finely chopped
- 1 garlic clove, finely chopped
- 250g / 9 oz lean beef mince
- 200g can / 1 cup chopped tomatoes
- 1 tbsp tomato purée
- 1 tsp ground cinnamon
- 200g can / 1 cup chickpeas
- 100g pack / ⅔ cup feta cheese, crumbled
- Mint (fresh preferable)
- Brown bread, to serve
Instructions
- Heat the oil in a pan. Add the onion and garlic and fry until soft. Add the mince and fry for 3-4 minutes until browned.
- Tip the tomatoes into the pan and stir in the tomato purée and cinnamon, then season. Leave the mince to simmer for 20 minutes. Add the chickpeas halfway through.
- Sprinkle the feta and mint over the mince. Serve with toasted bread.
Day 2: Tuesday
Breakfast: Tomato and Watermelon Salad
Nutrition
- Calories – 177
- Protein – 5g
- Carbs – 13g
- Fat – 13g
Prep time + cook time: 5 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 1 tbsp red wine vinegar
- ¼ tsp chilli flakes
- 1 tbsp chopped mint
- 120g / ⅝ cup tomatoes, chopped
- ½ watermelon, cut into chunks
- 50g / ⅔ cup feta cheese, crumbled
Instructions
- For the dressing, Mix the oil, vinegar, chilli flakes and mint and then season.
- Put the tomatoes and watermelon into a bowl. Pour over the dressing, add the feta, then serve.
Lunch: Edgy Veggie Wraps
Nutrition
- Calories – 310
- Protein – 11g
- Carbs – 39g
- Fat – 11g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 100g / ½ cup cherry tomatoes
- 1 cucumber
- 6 Kalamata olives
- 2 large wholemeal tortilla wraps
- 50g / ¼ cup feta cheese
- 2 tbsp hummus
Instructions
- Chop the tomatoes, cut the cucumber into sticks, split the olives and remove the stones.
- Heat the tortillas.
- Spread the houmous over the wrap. Put the vegetable mix in the middle and roll up.
Dinner: Spicy Tomato Baked Eggs
Nutrition
- Calories – 417
- Protein – 19g
- Carbs – 45g
- Fat – 17g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- 2 red onions, chopped
- 1 red chilli, deseeded & chopped
- 1 garlic clove, sliced
- small bunch coriander, stalks and leaves chopped separately
- 800g can / 4 cups cherry tomatoes
- 4 eggs
- brown bread, to serve
Instructions
- Heat the oil in a frying pan with a lid, then cook the onions, chilli, garlic and coriander stalks for 5 minutes until soft. Stir in the tomatoes, then simmer for 8-10 minutes.
- Using the back of a large spoon, make 4 dips in the sauce, then crack an egg into each one. Put a lid on the pan, then cook over a low heat for 6-8 mins, until the eggs are done to your liking. Scatter with the coriander leaves and serve with bread.
Day 3: Wednesday
Breakfast: Blueberry Oats Bowl
Nutrition
- Calories – 235
- Protein – 13g
- Carbs – 38g
- Fat – 4g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 60g / ⅔ cup porridge oats
- 160g / ⅗ cup Greek yogurt
- 175g / ¾ blueberries
- 1 tsp honey
Instructions
- Put the oats in a pan with 400ml of water. Heat and stir for about 2 minutes. Remove from the heat and add a third of the yogurt.
- Tip the blueberries into a pan with the honey and 1 tbsp of water. Gently poach until the blueberries are tender.
- Spoon the porridge into bowls and add the remaining yogurt and blueberries.
Lunch: Carrot, Orange and Avocado Salad
Nutrition
- Calories – 177
- Protein – 5g
- Carbs – 13g
- Fat – 13g
Prep time + cook time: 5 minutes
Ingredients (for 2 people)
- 1 orange, plus zest and juice of 1
- 2 carrots, halved lengthways and sliced with a peeler
- 35g / 1 ½ cups rocket / arugula
- 1 avocado, stoned, peeled and sliced
- 1 tbsp olive oil
Instructions
- Cut the segments from 1 of the oranges and put in a bowl with the carrots, rocket/arugula and avocado. Whisk together the orange juice, zest and oil. Toss through the salad, and season.
Dinner: Salmon with Potatoes and Corn Salad
Nutrition
- Calories – 479
- Protein – 43g
- Carbs – 27g
- Fat – 21g
Prep time + cook time: 30 minutes
Ingredients (for 2 people)
- 200g / 1 ⅓ cups baby new potatoes
- 1 sweetcorn cob
- 2 skinless salmon fillets
- 60g / ⅓ cup tomatoes
- 1 tbsp red wine vinegar
- 1 tbsp extra-virgin olive oil
- Bunch of spring onions/scallions, finely chopped
- 1 tbsp capers, finely chopped
- handful basil leaves
Instructions
- Cook potatoes in boiling water until tender, adding corn for final 5 minutes. Drain & cool.
- For the dressing, mix the vinegar, oil, shallot, capers, basil & seasoning.
- Heat grill to high. Rub some dressing on salmon & cook, skinned side down, for 7-8 minutes. Slice tomatoes & place on a plate. Slice the potatoes, cut the corn from the cob & add to plate. Add the salmon & drizzle over the remaining dressing.
Day 4: Thursday
Breakfast: Banana Yogurt Pots
Lunch: Mixed Bean Salad
Nutrition
- Calories – 240
- Protein – 11g
- Carbs – 22g
- Fat – 12g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 145g / ⅘ cup jar artichoke heart in oil
- ½ tbsp sundried tomato paste
- ½ tsp red wine vinegar
- 200g can / 1 cup cannellini beans, drained and rinsed
- 150g / ¾ cup tomatoes, quartered
- handful Kalamata black olives
- 2 spring onions, thinly sliced on the diagonal
- 100g / ⅔ cup feta cheese, crumbled
Instructions
- Drain the jar of artichokes, reserving 1-2 tbsp of oil. Add the oil, sun-dried tomato paste and vinegar and stir until smooth. Season to taste.
- Chop the artichokes and tip into a bowl. Add the cannellini beans, tomatoes, olives, spring onions and half of the feta cheese. Stir in the artichoke oil mixture and tip into a serving bowl. Crumble over the remaining feta cheese, then serve.
Dinner: Spiced Carrot and Lentil Soup
Nutrition
- Calories – 238
- Protein – 11g
- Carbs – 34g
- Fat – 7g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 1 tsp cumin seeds
- pinch chilli flakes
- 1 tbsp olive oil
- 300g /2 cups carrots, washed and coarsely grated
- 70g / ⅓ cup split red lentils
- 500ml / 2 ¼ cups hot vegetable stock
- 60ml / ¼ cup milk
- Greek yogurt, to serve
Instructions
- Heat a large saucepan and dry fry the cumin seeds and chilli flakes for 1 minute. Scoop out about half of the seeds with a spoon and set aside. Add the oil, carrot, lentils, stock and milk to the pan and bring to the boil. Simmer for 15 minutes until the lentils have swollen and softened.
- Whizz the soup with a stick blender or in a food processor until smooth. Season to taste and finish with a dollop of Greek yogurt and a sprinkling of the reserved toasted spices.
Day 5: Friday
Breakfast: Tomato and Watermelon Salad
Lunch: Panzanella Salad
Nutrition
- Calories – 452
- Protein – 6g
- Carbs – 37g
- Fat – 25g
Prep time + cook time: 10 minutes
Ingredients (for 2 people)
- 400g / 2 cups tomatoes
- 1 garlic clove, crushed
- 1 tbsp capers, drained and rinsed
- 1 ripe avocado, stoned, peeled and chopped
- 1 small red onion, very thinly sliced
- 2 slices of brown bread
- 2 tbsp olive oil
- 1 tbsp red wine vinegar
- small handful basil leaves
Instructions
- Chop the tomatoes and put them in a bowl. Season well and add the garlic, capers, avocado and onion. Mix well and set aside for 10 minutes.
- Meanwhile, tear the bread into chunks and place in a bowl. Drizzle over half of the olive oil and half of the vinegar. When ready to serve, scatter tomatoes and basil leaves and drizzle with remaining oil and vinegar. Stir before serving.
Dinner: Med Chicken, Quinoa and Greek Salad
Nutrition
- Calories – 473
- Protein – 36g
- Carbs – 57g
- Fat – 25g
Prep time + cook time: 20 minutes
Ingredients (for 2 people)
- 100g / ⅗ cup quinoa
- ½ red chilli, deseeded and finely chopped
- 1 garlic clove, crushed
- 2 chicken breasts
- 1 tbsp extra-virgin olive oil
- 150g / ¾ cup tomatoes, roughly chopped
- handful pitted black kalamata olives
- ½ red onion, finely sliced
- 50g / ½ cup feta cheese, crumbled
- small bunch mint leaves, chopped
- juice and zest ½ lemon
Instructions
- Cook the quinoa following the pack instructions, then rinse in cold water and drain thoroughly.
- Meanwhile, toss the chicken fillets in the olive oil with some seasoning, chilli and garlic. Lay in a hot pan and cook for 3-4 minutes each side or until cooked through. Transfer to a plate and set aside
- Next, tip the tomatoes, olives, onion, feta and mint into a bowl. Toss in the cooked quinoa. Stir through the remaining olive oil, lemon juice and zest, and season well. Serve with the chicken on top.
Day 6: Saturday
Breakfast: Blueberry Oats Bowl
Lunch: Quinoa and Stir Fried Veg
Nutrition
- Calories – 473
- Protein – 11g
- Carbs – 56g
- Fat – 25g
Prep time + cook time: 30 minutes
Ingredients (for 2 people)
- 100g / ⅗ cup quinoa
- 3 tbsp olive oil
- 1 garlic clove, finely chopped
- 2 carrots, cut into thin sticks
- 150g / 1 ⅔ leek, sliced
- 1 broccoli head, cut into small florets
- 50g / ¼ cup tomatoes
- 100ml / ¼ cup vegetable stock
- 1 tsp tomato purée
- juice ½ lemon
Instructions
- Cook the quinoa according to pack instructions. Meanwhile, heat 3 tbsp of the oil in a pan, then add the garlic and quickly fry for 1 minute. Throw in the carrots, leeks and broccoli, then stir-fry for 2 minutes until everything is glistening.
- Add the tomatoes, mix together the stock and tomato purée, then add to the pan. Cover and cook for 3 minutes. Drain the quinoa and toss in the remaining oil and lemon juice. Divide between warm plates and spoon the vegetables on top.
Dinner: Grilled Vegetables with Bean Mash
Nutrition
- Calories – 314
- Protein – 19g
- Carbs – 33g
- Fat – 16g
Prep time + cook time: 40 minutes
Ingredients (for 2 people)
- 1 pepper, deseeded & quartered
- 1 aubergine, sliced lengthways
- 2 courgettes, sliced lengthways
- 2 tbsp olive oil
- For the mash
- 400g / 2 cups haricot beans, rinsed
- 1 garlic clove, crushed
- 100ml / ½ cup vegetable stock
- 1 tbsp chopped coriander
Instructions
- Heat the grill. Arrange the vegetables over a grill pan &brush lightly with oil. Grill until lightly browned, turn them over, brush again with oil, then grill until tender.
- Meanwhile, put the beans in a pan with garlic and stock. Bring to the boil, then simmer, uncovered, for 10 minutes. Mash roughly with a potato masher. Divide the vegetables and mash between 2 plates, drizzle over oil and sprinkle with black pepper and coriander.
Day 7: Sunday
Breakfast: Banana Yogurt Pots
Lunch: Moroccan Chickpea Soup
Nutrition
- Calories – 408
- Protein – 15g
- Carbs – 63g
- Fat – 11g
Prep time + cook time: 25 minutes
Ingredients (for 2 people)
- 1 tbsp olive oil
- ½ medium onion, chopped
- 1 celery sticks, chopped
- 1 tsp ground cumin
- 300ml / 1 ¼ cups hot vegetable stock
- 200g can / 1 cup chopped tomatoes
- 200g can / 1 cup chickpeas, rinsed and drained
- 50g / ¼ cup frozen broad beans
- zest and juice ½ lemon
- coriander & bread to serve
Instructions
- Heat the oil in a saucepan, then fry the onion and celery for 10 minutes until softened. Add the cumin and fry for another minute.
- Turn up the heat, then add the stock, tomatoes, chickpeas and black pepper. Simmer for 8 minutes. Add broad beans and lemon juice and cook for a further 2 minutes. Top with lemon zest and coriander.
Dinner: Spicy Mediterranean Beet Salad
Nutrition
- Calories – 548
- Protein – 23g
- Carbs – 58g
- Fat – 20g
Prep time + cook time: 40 minutes
Ingredients (for 2 people)
- 8 raw baby beetroots, or 4 medium, scrubbed
- ½ tbsp sumac
- ½ tbsp ground cumin
- 400g can / 2 cups chickpeas, drained and rinsed
- 2 tbsp olive oil
- ½ tsp lemon zest
- ½ tsp lemon juice
- 200g / ½ cup Greek yogurt
- 1 tbsp harissa paste
- 1 tsp crushed red chilli flakes
- mint leaves, chopped, to serve
Instructions
- Heat oven to 220C/200C fan/ gas 7. Halve or quarter beetroots depending on size. Mix spices together. On a large baking tray, mix chickpeas and beetroot with the oil. Season with salt & sprinkle over the spices. Mix again. Roast for 30 minutes.
- While the vegetables are cooking, mix the lemon zest and juice with the yogurt. Swirl the harissa through and spread into a bowl. Top with the beetroot & chickpeas, and sprinkle with the chilli flakes & mint.
Menopause Diet Shopping List
This shopping list corresponds to the 7 day plan, serving 2 people. No snacks are included.
Life after the meal plan
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Disclosure
We would like to take a moment to note that this post is for information purposes only. It does not claim to provide medical advice or to be able to treat any medical condition. If you have any concerns regarding your health please contact your medical practitioner before making changes.