Diet For Menopause: 5 Days Meal Plan For Hormonal Balance | Fitelo

Sanya Singh

Sanya Singh
Jan 2023

2 min read
Diet For Menopause

Table of content

There is always a hat off to all the women, as what they have to go through no man has to call from periods to pregnancy and to menopause. When a girl starts her menstrual cycle, her life changes, similarly, when a woman enters her menopause stage, this is again a change in her life. But in this case, it is very important for every woman to take care of her diet as she suffers from hot flashes and sweats. However, to make it easy for you, Fitelo gives you the diet for menopause, which will surely help all the women out there to go through this period smoothly and easily.
So, this a 5-day diet plan, which when you follow you will experience an effortless journey.

What Is Menopause?

So, menopause is a natural transition when the menstrual cycle of a woman comes to an end when the woman reaches her 40s or 50s. One can get to know, that her menopause started 12 months after her last period. Also, there are many symptoms, that can last for several years.

Symptoms Of Menopause

During, symptoms, you might experience the below symptoms which are very common.

  • Irregular periods
  • Vaginal dryness
  • Hot flashes
  • Chills
  • Night sweats
  • Sleep problems
  • Mood changes
  • Weight gain and slowed metabolism
  • Thinning hair and dry skin
  • Loss of breast fullness

Foods To Add To Diet For Menopause

Below are 5 foods for menopause that are a must to add to your diet.

1. Dairy Products

During menopause, you lose estrogen which further, which can increase the risk of fractures in women. Dairy products can include milk, cheese, and yogurt as it contains calcium, phosphorus, magnesium, potassium, vitamin D, and K. Consuming dairy products also decreases premature menopause which might occur at the age of 45, and also, improves sleep.

2. Healthy Fats

Healthy fats here are omega 3 which further, includes salmon, flax seeds, chia seeds, hemp seeds, etc. They help reduce the night sweats and frequency of hot flashes.

3. Whole Grains 

Grains are rich in fiber, B vitamins, and nutrients which along with menopause symptoms also, reduce the risk of cancer, heart disease,e, and premature death. However, you can consume Whole-grain foods including brown rice, barley, quinoa, etc.

4. Fruits And Vegetables

Fruits and vegetables are, however rich in antioxidants,  nutrients, fiber, vitamins, and minerals which further, reduce hot flashes. Also, eating cruciferous vegetables can be helpful for postmenopausal women as it decreases the levels of a type of estrogen which is further, linked to breast cancer. Therefore, you should take care of your diet during menopause to stay healthy and overcome it easily.

5. Foods Containing Phytoestrogen

So, the foods that contain Phytoestrogen naturally are chickpeas, flax seeds, soybeans, peanuts, etc. These are basically the compounds that act as weak estrogens in your body. They also reduce hot flashes and sweat.

Foods The You Should Not Add To Diet For Menopause

Check out the list of foods that you should totally avoid during menopause.

1. Alcohol And Caffeine

These beverages tend to trigger the hot flashes of women during menopause, but not the frequency. Also, they can disrupt sleep during this period, and during menopause, sleep is as it is disturbed.

2. Spicy Foods

It is important to avoid spicy foods during menopause as they increase anxiety levels and hot flashes during the period of menopause. So, these can worsen the symptoms.

3. Foods High In Salt

So, consuming foods high in salt can reduce bone density in postmenopausal women. Also, it can reduce estrogen which further, increases the risk of developing high blood pressure.

Menopause Diet Plan

So, here is a diet plan for women, that they can follow during menopause. 

Day 1

No diet can go boring, when you have besan ka cheela in your meal. Check your day 1 diet below.

diet for menopause- day 1

Day 2

So, for all the food lover women, here is the stuffed paratha that will not make you fat and will also, help you during menopause.

diet for menopause- day 2

Day 3

Protein rich food is very important to add to your diet during menopause. So, here is the day 3 diet with paneer sandwich.

diet for menopause- day 3

Day 4

Jeera coriander water, is the best natural way to lose weight. Here is the day 4 diet, which will help you cope up with menopause smoothly.

day 4

Day 5

There are several moringa leaves benefits, which makes it a good option to add to your diet.

day 5

Weight Loss Transformation

Watch this amazing weight loss transformation by Dietitian Mac, which will inspire you also, to start working towards your fitness goal.

Tips To Manage Weight During Menopause

Below are some tips, that will be helpful for all the women out there who are going through menopause.

  • Make sure you add fruits and vegetables to your meal.
  • Also, do any kind of activity every day like walking or exercising.
  • Do not take much stress as it makes it difficult for you to lose or maintain weight.
  • Give priority to your sleep, as it is important for you and helps losing weight during menopause.
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Frequently Asked Questions

Q. What Are The 3 Stages Of Menopause?

Ans: The 3 stages of menopause are perimenopause, menopause and postmenopause.

Q. Which Fruits Are Best To Add To Menopause Diet?

Ans: You should eat citrus fruits as they help reduce symptoms of menopause.

Q. Which Drinks You Should Add To Diet For Menopause?

Ans: There are many benefit of ginseng and so drinking its water is also, beneficial during menopause. Also, you can add red clover, black cohosh root. etc.

Q. Which Is The Best Natural Thing To Add To Diet For Menopause?

Ans: Eating diet rich in protein is the best thing you can do during this period, Also, make sure you stay hydrated.

Bottom Line

Diet, however, plays an important role in any health or natural problems. So, Fitelo, gives you 5 daily diets for menopause, that will surely help you go through this period of time smoothly. Also, make sure you follow the tips, avoid foods and add foods to your diet as mentioned above. Do not compromise your sleep and mental health as they are the important components for you to stay healthy. 

Fun Fact

Now is the time to drink coconut and not eat it. Yes, add coconut milk to your diet to give your protein and other essential nutrients. Also, read coconut milk benefits here.

Contact Us Today

Your search to find the right guidance to be a part of all those fat-to-fit stories ends here. So, contact us today if you are looking for a diet plan with cheat meals. Also, we will discuss how we can help you achieve your weight loss goals.


This blog post was written to help you to make healthy and better food choices altogether. So, be aware and take care. The important thing to consider is your own health before starting a diet that is restrictive. Therefore, always seek advice from a doctor/dietitian before starting if you have any concerns.
Eat Healthy, Live Healthy. Enjoy a long happy life

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