Have you heard of the menopause diet 5 day plan to lose weight? Whether you’re in perimenopause or ongoing menopausal phase, weight gain serves as a most common unwillingly added phenomenon. 

Dealing with weight gain on top of hormonal and metabolic changes can be a lot more frustrating and tiring despite no changes in diet and exercise. Therefore, it becomes very crucial to address the dietary choices to align them with their unique health requirements. 

That’s why we are here with the easy-to-make 5-day menopause diet plan recipes and tips to lose weight effectively. This guide will help you understand the menopausal phase better and provide well-being tips as well. 

About Menopause:

Before getting on with the menopause diet 5 day plan to lose weight, it is essential to have a proper understanding of the menopausal term. The biological process which marks the end of a woman’s reproductive phase is termed menopause. 

The menopausal phase is officially said to begin when a woman hasn’t had her menstruation for 12 months. According to some reports, the menopausal phase usually begins when women reach between the age of 50-55. 

In this phase, the ovaries wear out the production limit of estrogen hormone which she possessed before the age of 40. 

Night sweats, hair thinning, brain fog, bloating, mood swings, and dry skin are some of the most common symptoms experienced during this phase. Henceforth, the menopause diet 5 day plan to lose weight aids in soothing these issues.

Perimenopause, the phase before menopause usually occurs when a woman is in her mid-40s. Although the production of hormones starts to fluctuate within this phase, women still produce eggs and can become pregnant too. 

What Leads To Weight Gain During Menopause?

Weight gain is a common issue faced by a lot of women going through this phase despite no changes in their dietary regimens. Treating weight gain can be done correctly when one understands the real reason behind the phenomenon. 

Some reasons which contribute to weight gain irrespective of the women’s will include:

Decrease Metabolism Rate:

Like the decreased production of estrogen during menopause, the level of testosterone decreases simultaneously. This results in slowing down the metabolism eventually leading to taking more time to burn fats. 

Increased Fat Storage: 

The perimenopausal and menopausal phase increases anxiety and stress levels which triggers various emotional bingeing habits. These habits boost the storage of fats in the body thereby making it crucial to try the menopause diet 5 day plan to lose weight effectively.

Difficulty Falling Asleep:

Trouble sleeping is one of the most common symptoms of menopause. Staying up late contributes to low energy levels and increases appetite during the day. 

Ongoing Hormonal Changes:

The varying estrogen and progesterone hormone levels during the phase lead to fat accumulation in the abdomen, thighs, and hips area. 

The Menopause Diet 5 Day Plan To Lose Weight:

Controlling the habit of overeating and initiating nutrition-rich foods during the menopause diet 5 day plan to lose weight is one of the main concerns during the phase. The idea of the meal plan is to incorporate eating nutrition-rich food in managing portions for maintaining good overall health.

Follow the below-mentioned five-day diet plan to lose weight effectively at home:

1st Day Plan: 

  • For a healthy breakfast, one can go for egg-spinach soup or boiled eggs with toast, and porridge with fruits like avocado, and apples toppings. 
  • Lunch can include a chicken serving (either grilled or broth) accompanied by veggies such as carrots and cucumbers. 
  • For dinner, enjoy a salmon burger with sweet potatoes, broccoli, or Brussels sprouts. 
  • For snacks, one can opt for yogurt, granola bars, herbal tea, or boiled veggies. 

2nd Day Plan:

  • Start the menopause diet 5 day plan to lose weight day with scrambled mushroom or tofu, two egg whites, and some boiled veggies on toast accompanied with some almond milk.
  • Have some tuna salad or lentil soup with cheese and olives for lunch. 
  • For the dinner, stir-fry tofu or chicken with some brown rice. 
  • One can eat mixed nuts or carrot sticks with hummus for snacks.  

3rd Day Plan:

  • Have a healthy yet tasty breakfast containing oatmeal with mango, banana cubes, and almond milk.
  • Either go for pasta salad garnished with fresh veggies or turkey wrapped in lettuce leaves and tortillas for lunch.
  • For dinner, go for stir-fried vegetables with brown rice. 
  • Enjoy some cheese and peanuts or roasted chickpeas as snacks.

4th Day Plan:

  • Go for a soothing smoothie for breakfast made from bananas, strawberries, almond butter, oats, and coconut milk for the menopause diet 5 day plan to lose weight.
  • Lunch features vegetables and chicken soup or power-vegetable salad made from cheese, kale, tomatoes, sunflower, and pomegranate seeds.
  • Dinner containing brown rice with some lentil curry and boiled/fried vegetables.
  • For snacks, have some almonds, dark chocolates, and herbal tea.

5th Day Plan:

  • Start your morning with some sauteed vegetables, avocado toast, and hard-boiled eggs.
  • Lunch should include grilled vegetables with a slice of whole-grain bread or cheese salad.
  • Have a delicious 5th-day dinner plan with grilled seafood and roasted asparagus or vegetable lasagne with bean salad.
  • Have some air-fried popcorn or carrots and humus as snacks on the menopause diet 5 day plan to lose weight


In this article, we shed some light on the menopause 5 day diet plan to lose weight effectively. Weight gain is one of the most common issues experienced by women during this stage. Therefore, it becomes quite crucial to initiate potion control to keep oneself from consuming too many calories. 

In the menopause diet 5 day plan to lose weight, we discussed some easy-to-make and follow a five-day healthy meal plan that satisfies hunger and maintains good overall health simultaneously. Remember balancing and moderation are the keys to achieving the successful weight goal. 


Why am I getting fat during menopause?

Menopause is the phase when the women’s body stops the production of oestrogen. During this phase, the body goes through various hormonal changes which increase the appetite and lower the metabolism causing it to take longer periods to burn fat. This eventually results in weight gain leading to following the menopause diet 5 day plan to lose weight easily.

Which food intake should I avoid during menopause?

To maintain good overall health, there are some foods that one should avoid to attain a favorable impact on well-being. These foods include:
Sugary or sweetened beverages
Fried Foods
Chilly or Spicy Foods
High-Phytates Foods
Red Meat And Even Processed Meats

Can I practice the menopause diet for 5 days to lose weight at home?

Yes, no matter if you’re a working woman or a homemaker, you can try this menopause diet easily at home. Try the menopause diet 5 day plan to lose weight mentioned above.

How long can I see the results of the 5 day menopause diet plan?

It is important to be a bit patient while trying the menopause diet as there are no immediate noticeable results. It can take four to five weeks for the results to be seen.

Can I have my favourite foods while on a 5 day menopause diet plan?

Yes, you can have your favourite food during the menopause diet 5 day plan to lose weight. Have a balanced, moderated, and successful weight goal during menopause.