1600 Calories Diet Plan for Menopause Weight Loss

If you are looking for a diet plan for menopause weight loss, you have come to the right place. To stay in good health and prevent complications, it is necessary to maintain a healthy weight during menopause.

In this article, we will review the best diet plans to lose weight during menopause.

All About Menopause Nutrition and A Diet Plan for Menopause Weight Loss

Menopause is an ordinary part of aging for women. As your hormone levels decrease, it may be more difficult to maintain a healthy weight and lower your risk of heart disease, diabetes and breast cancer.

A healthy diet with consuming fewer calories and nutritious foods will help you balance your weight.

Do women entering menopause lose weight very slowly? Is this a difficult thing? The answer is no! You can’t give up on achieving your goals. What you have to do is start looking for alternatives.

Yes, it is possible to lose weight during menopause. While there is no single rule suitable for every woman, it is possible to find some dietary suggestions that will be a great guide for everyone.

For example: drinking plenty of water, getting enough exercise, and of course, eating nutritious foods that will give your body the benefits it needs. Your body works according to your habits.

So if you have bad habits, you probably won’t get the best results. As they say, we are what we eat.

We have prepared a 1600 calorie diet list for you. But as we said, unfortunately, there is no one-size-fits-all diet. For this reason, you can create a perfect diet for yourself with these tips:

Is There an Ideal Diet Plan for Menopause Weight Loss?

Diet plan for menopause weight loss

Diet plan for menopause weight loss – What should be an ideal diet for menopause?

Limit your carbohydrate consumption: The carbohydrates we are talking about here include pasta, fatty cheeses, butter, fried foods and many other products. These will increase fat accumulation and cause you to gain weight more easily.

Reduce red meat consumption and eat more fish: During menopause, your body turns red meat into extra carbohydrates, which usually build up in the abdominal area. This is quite contrary to our current purpose.

You need calcium: Adverse developments in bone mass necessitate increasing your calcium intake. Milk, plain yogurt and nuts are ideal for you.

Use more vegetables in your meals: You may go through many changes that will make changing your diet during menopause a difficult challenge.

This includes fluctuations in your appetite. Fortunately, vegetables are a great source of antioxidant vitamins and minerals. Among these, the best ones to add to your weight loss diet during menopause are:

  • Tomato
  • Carrots rich in vitamins A, E and D
  • Lettuce for salads and all kinds of food
  • Broccoli: the best source of antioxidants
  • Onion: contains lots of protein, minerals, antioxidants and even calcium
  • Pepper: you can use it in almost any recipe to add a different flavor to your food.

Diet Plan for Menopause Weight Loss


3 tablespoons of fresh cottage cheese
1 slice of rye bread
1 tablespoon of tahini and molasses mixture
1 portion of parsley, pepper, cucumber and arugula as much as you want.
1 glass of fresh orange juice

360 calories


1 serving of a homemade vegetable meal
Half a portion of cooked brown rice
1 bowl of yogurt
1 portion salad
1 slice of apple

390 calories


1 apple
Half a banana
1 glass of fresh buttermilk,
2 tablespoons of oatmeal
15 raw almonds

454.5 calories


1 slice of rye or bran bread
1 medium-sized grilled fish
Fresh green salad with 1 teaspoon of ground flax seeds added

383 calories

Total Calories of The Day: 1587.5

Things To Keep In Mind for Menopause Weight Loss

  • Set realistic goals to maintain a healthy weight. Even a small amount of weight loss can have significant health benefits and help you adopt a healthier lifestyle.
  • It is recommended that you lose no more than 1-2 lbs per week. There are many types of diets for weight loss, and the effects of all vary from person to person. A diet plan that your friend does may not work for you or vice versa. Therefore, you can get help from a dietitian or your doctor to adopt the most suitable diet program that will bring you to your ideal weight.
  • If you try to maintain a healthy diet and lifestyle even after you reach the weight you want, you will not regain the weight you have lost and you will reverse many negative effects of menopause.

See Also:

1600 Calorie Vegetarian Meal Plan

7 Delicious Fruits Good for Skin

Cabbage Soup Diet Plan

Menopause Belly Fat

Damla Sengul
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Damla Sengul, a seasoned Food Editor at Dietsmealplan.com, boasts a 5-year worth of expertise as a digital editor, with a specific focus on authentic recipe content. Her expertise extends to various crucial aspects of the cookery world, including in-depth research on renowned chefs worldwide and innovative recipe development. Additionally, Damla is an enthusiastic baker who dedicates part of her time crafting delightful celebration cakes for her friends.