Your Free 5-Day Menopause Diet Plan for Weight Loss

Looking for a free menopause diet plan that actually accounts for what's happening in your body? You're in the right place. Below is a complete 5-day meal plan designed by certified nutritionists specifically for women over 40 who want to support weight loss during menopause — without extreme restriction or complicated recipes.

Who This Plan Is For

This 5-day menopause diet plan is designed for women who are:

In perimenopause, menopause, or post-menopause
Experiencing stubborn weight gain — especially around the midsection
Tired of generic diets that don't account for hormonal changes
Looking for practical, no-fuss meals with real food

Every meal prioritizes adequate protein, anti-inflammatory ingredients, blood-sugar-stabilizing food combinations, and phytoestrogen-rich foods where appropriate. These are the nutritional foundations that support weight management during menopause.

Day 1

Breakfast: Overnight oats with chia seeds, ground flaxseed, walnuts, and mixed berries. Top with a dollop of Greek yogurt.

Lunch: Large mixed green salad with grilled chicken breast, chickpeas, avocado, cucumber, cherry tomatoes, and olive oil-lemon dressing.

Snack: A small handful of almonds with an apple.

Dinner: Baked salmon with roasted broccoli and sweet potato. Season with garlic, lemon, and herbs.

Day 2

Breakfast: Two-egg veggie scramble with spinach, bell peppers, and mushrooms. Serve on whole-grain toast with a quarter avocado.

Lunch: Lentil soup with a side of mixed greens and a drizzle of extra virgin olive oil.

Snack: Celery sticks with 2 tablespoons of almond butter.

Dinner: Grilled chicken thighs with roasted Brussels sprouts and quinoa. Drizzle with balsamic glaze.

Day 3

Breakfast: Smoothie with frozen berries, a handful of spinach, 1 scoop protein powder, ground flaxseed, and unsweetened almond milk.

Lunch: Turkey and hummus wrap in a whole-wheat tortilla with lettuce, tomato, and shredded carrots.

Snack: Greek yogurt with a sprinkle of pumpkin seeds and a drizzle of honey.

Dinner: Stir-fried tofu with mixed vegetables (broccoli, snap peas, carrots) in a ginger-soy sauce over brown rice.

Want a plan personalized to YOUR body?

This generic plan is a great start — but your body has specific needs based on your menopause stage, symptoms, and goals. Take our free quiz to get a fully personalized weekly meal plan.

GET YOUR PERSONALIZED PLAN

Day 4

Breakfast: Whole-grain toast topped with mashed avocado, a poached egg, and everything bagel seasoning. Side of mixed berries.

Lunch: Quinoa bowl with edamame, cucumber, shredded cabbage, avocado, and a sesame-ginger dressing.

Snack: A small handful of walnuts with a pear.

Dinner: Herb-crusted baked cod with roasted asparagus and a small baked sweet potato.

Day 5

Breakfast: Cottage cheese bowl with sliced peaches, ground flaxseed, and a drizzle of honey. Side of whole-grain crackers.

Lunch: Black bean and vegetable soup with a side of mixed greens dressed with olive oil and lemon.

Snack: Hummus with sliced bell peppers and cucumber.

Dinner: Grilled shrimp with zucchini noodles, cherry tomatoes, garlic, and fresh basil in a light olive oil sauce.

Why This Plan Works (The Nutritional Principles Behind It)

This isn't a random collection of healthy meals. Each day follows specific nutritional principles designed for menopausal weight loss:

Protein at every meal — 25-30g per meal to preserve muscle mass, boost metabolism, and keep you satisfied.
Anti-inflammatory ingredients — omega-3 rich fish, olive oil, berries, leafy greens, and nuts appear daily to help reduce the inflammation that drives menopausal weight gain.
Blood sugar stability — every meal pairs carbohydrates with protein and healthy fats to prevent the spikes and crashes that trigger cravings and fat storage.
Phytoestrogen sources — flaxseeds, soy/edamame, and legumes provide plant compounds that may help support hormonal balance naturally.
No extreme restriction — approximately 1,500-1,700 calories per day, which supports gradual weight loss without triggering the metabolic slowdown that comes from aggressive dieting.

Want a Plan Personalized to YOUR Body?

This free 5-day plan gives you a solid foundation — but it's generic by nature. It doesn't know your specific menopause stage, your symptoms, your food preferences, or what's already sitting in your kitchen.

Balance Bags takes this to the next level. When you take our quiz, we identify your unique profile and our certified nutritionists build a fully personalized weekly meal plan — every recipe matched to your body's current needs. We also factor in what's in your pantry, so you're not buying ingredients you already have.

Every recipe comes with step-by-step instructions, complete nutritional breakdowns, and a smart shopping list. One tap to order everything on Instacart, delivered to your door.

Think of this 5-day plan as a preview of what personalized nutrition can look like. Imagine getting a fresh plan like this every week — but designed specifically for you.