5-day plan~1,500 kcalWeight lossHigh proteinQuick start

The Menopause Diet 5-Day Plan to Lose Weight

Women who want a short, focused menopause diet week to start weight loss at about 1,500 calories a day.

Five days is enough to see how a menopause-friendly rhythm feels: protein at every meal, fiber-rich carbohydrates, and two snacks that keep the afternoon from falling apart. This short plan runs at about 1,500 calories a day.

The five days do not repeat, so you get variety without a long shopping list. Everything is supermarket-standard - Greek yogurt, eggs, chicken, salmon, shrimp, beans, oats, and vegetables.

Added sugar and alcohol stay low, and calcium- and vitamin D-rich foods show up every day to support bone health while you work on weight loss.

Portion guide

This plan is set at about 1,500 calories a day for five days. To eat less, drop the second snack and cut starch portions (oats, rice, quinoa, potato) by one-third. To eat more, add 1/2 cup of a whole grain or one extra ounce of protein to lunch and dinner. Protein and non-starchy vegetables stay the same at every level.

Take it day by day

Open any single day for its full menu with calories and macros, that day's prep tips, and links to the individual recipes.

Day11505 kcal Day21495 kcal Day31520 kcal Day41500 kcal Day51515 kcal

5-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Day	Breakfast	Lunch	Dinner	Snacks	Total
Day 1	Three-egg veggie scramble with avocado toast360 3 large eggs scrambled with 1 cup baby spinach, 1 slice whole-wheat toast, 1/4 avocado P 25 g · C 21 g · F 19.5 g	Turkey and hummus wrap400 1 whole-wheat tortilla, 3 oz sliced turkey breast, 2 tbsp hummus, lettuce and tomato, 1 cup carrot sticks, 1 small orange P 25 g · C 52 g · F 10 g	Baked salmon with quinoa and asparagus455 5 oz baked salmon, 1/2 cup cooked quinoa, 8 roasted asparagus spears with 1 tsp olive oil, side salad with 1 tsp olive oil P 38.5 g · C 27 g · F 22.3 g	Greek yogurt with berries135 3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries P 18 g · C 17 g · F 1 g String cheese with whole-grain crackers155 1 string cheese, 4 whole-grain crackers P 9 g · C 13 g · F 7 g	1505 kcal
Day 2	Hearty overnight oats with chia and blueberries385 3/4 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1/2 cup blueberries P 14 g · C 61 g · F 9.5 g	Tuna and white bean salad405 5 oz tuna in water, 1/2 cup cannellini beans, 2 cups arugula, 1/2 cup cherry tomatoes, 2 tsp olive oil with lemon, 4 whole-grain crackers P 37 g · C 35.5 g · F 12.5 g	Baked cod with sweet potato and green beans425 6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans with 1 tsp olive oil, 1 tbsp tahini P 38.5 g · C 36.5 g · F 14.3 g	Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g Kefir with berries105 1/2 cup plain kefir, 1/2 cup mixed berries P 5.5 g · C 16 g · F 2.2 g	1495 kcal
Day 3	Greek yogurt parfait with granola370 1 cup plain nonfat Greek yogurt, 3/4 cup mixed berries, 2 tbsp sliced almonds, 1/4 cup low-sugar granola P 30 g · C 42 g · F 10 g	Mediterranean chickpea salad410 1 cup chickpeas, cucumber, tomato, and red onion, 1 oz feta cheese, 2 tsp olive oil, 5 kalamata olives P 15.5 g · C 39 g · F 20.5 g	Lighter beef and broccoli with brown rice470 4 oz lean sirloin strips, 2 cups broccoli, 2 tsp olive oil, 1/2 cup cooked brown rice, 1 tbsp low-sodium soy-garlic sauce P 34 g · C 38 g · F 19 g	Apple with peanut butter185 1 small apple, 1 tbsp natural peanut butter P 4 g · C 24.5 g · F 8 g Cottage cheese with cucumber85 1/2 cup 2% cottage cheese, cucumber slices P 13 g · C 6 g · F 1.7 g	1520 kcal
Day 4	Peanut butter banana toast with yogurt355 1 slice whole-wheat toast, 1 tbsp natural peanut butter, 1 small banana, 1/2 cup plain nonfat Greek yogurt P 20.5 g · C 46 g · F 10 g	Shrimp and brown rice bowl415 4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil with soy-ginger, 1 tbsp chopped peanuts P 32 g · C 49 g · F 11.5 g	Garlic shrimp zoodle bowl with whole-grain bread480 5 oz shrimp, 2 cups zucchini noodles, 1/2 cup cannellini beans, 2 tsp olive oil, 1/2 cup cherry tomatoes, 1 tbsp parmesan, 1 slice whole-grain bread P 42 g · C 40 g · F 14.7 g	String cheese with whole-grain crackers155 1 string cheese, 4 whole-grain crackers P 9 g · C 13 g · F 7 g Hummus with vegetables95 2 tbsp hummus, cucumber and carrot sticks P 2.5 g · C 10 g · F 5 g	1500 kcal
Day 5	Big cottage cheese and pineapple bowl400 1 1/2 cups 2% cottage cheese, 1/2 cup pineapple chunks, 2 tbsp chopped walnuts P 40.5 g · C 26.5 g · F 15 g	Grilled chicken salad with quinoa415 4 oz grilled chicken breast, 3 cups mixed greens, cucumber and tomato, 1/4 avocado, 1 tbsp olive-oil vinaigrette, 1/2 cup cooked quinoa P 34 g · C 28.5 g · F 16 g	Chicken fajita bowl with less rice480 4 1/2 oz chicken breast, 1 cup sauteed peppers and onion, 1/2 cup black beans, 1/4 avocado, 2 tbsp salsa, 1/3 cup cooked brown rice, 1 tsp olive oil P 44 g · C 44 g · F 13.5 g	Cottage cheese with berries115 1/2 cup 2% cottage cheese, 1/2 cup mixed berries P 12.5 g · C 14.5 g · F 1.4 g Kefir with berries105 1/2 cup plain kefir, 1/2 cup mixed berries P 5.5 g · C 16 g · F 2.2 g	1515 kcal

Day 11505 kcal

Breakfast

Three-egg veggie scramble with avocado toast360

3 large eggs scrambled with 1 cup baby spinach, 1 slice whole-wheat toast, 1/4 avocado

P 25 g · C 21 g · F 19.5 g

Lunch

Turkey and hummus wrap400

1 whole-wheat tortilla, 3 oz sliced turkey breast, 2 tbsp hummus, lettuce and tomato, 1 cup carrot sticks, 1 small orange

P 25 g · C 52 g · F 10 g

Dinner

Baked salmon with quinoa and asparagus455

5 oz baked salmon, 1/2 cup cooked quinoa, 8 roasted asparagus spears with 1 tsp olive oil, side salad with 1 tsp olive oil

P 38.5 g · C 27 g · F 22.3 g

Snacks

Greek yogurt with berries135

3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries

P 18 g · C 17 g · F 1 g

String cheese with whole-grain crackers155

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Day 21495 kcal

Breakfast

Hearty overnight oats with chia and blueberries385

3/4 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1/2 cup blueberries

P 14 g · C 61 g · F 9.5 g

Lunch

Tuna and white bean salad405

5 oz tuna in water, 1/2 cup cannellini beans, 2 cups arugula, 1/2 cup cherry tomatoes, 2 tsp olive oil with lemon, 4 whole-grain crackers

P 37 g · C 35.5 g · F 12.5 g

Dinner

Baked cod with sweet potato and green beans425

6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans with 1 tsp olive oil, 1 tbsp tahini

P 38.5 g · C 36.5 g · F 14.3 g

Snacks

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Kefir with berries105

1/2 cup plain kefir, 1/2 cup mixed berries

P 5.5 g · C 16 g · F 2.2 g

Day 31520 kcal

Breakfast

Greek yogurt parfait with granola370

1 cup plain nonfat Greek yogurt, 3/4 cup mixed berries, 2 tbsp sliced almonds, 1/4 cup low-sugar granola

P 30 g · C 42 g · F 10 g

Lunch

Mediterranean chickpea salad410

1 cup chickpeas, cucumber, tomato, and red onion, 1 oz feta cheese, 2 tsp olive oil, 5 kalamata olives

P 15.5 g · C 39 g · F 20.5 g

Dinner

Lighter beef and broccoli with brown rice470

4 oz lean sirloin strips, 2 cups broccoli, 2 tsp olive oil, 1/2 cup cooked brown rice, 1 tbsp low-sodium soy-garlic sauce

P 34 g · C 38 g · F 19 g

Snacks

Apple with peanut butter185

1 small apple, 1 tbsp natural peanut butter

P 4 g · C 24.5 g · F 8 g

Cottage cheese with cucumber85

1/2 cup 2% cottage cheese, cucumber slices

P 13 g · C 6 g · F 1.7 g

Day 41500 kcal

Breakfast

Peanut butter banana toast with yogurt355

1 slice whole-wheat toast, 1 tbsp natural peanut butter, 1 small banana, 1/2 cup plain nonfat Greek yogurt

P 20.5 g · C 46 g · F 10 g

Lunch

Shrimp and brown rice bowl415

4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil with soy-ginger, 1 tbsp chopped peanuts

P 32 g · C 49 g · F 11.5 g

Dinner

Garlic shrimp zoodle bowl with whole-grain bread480

5 oz shrimp, 2 cups zucchini noodles, 1/2 cup cannellini beans, 2 tsp olive oil, 1/2 cup cherry tomatoes, 1 tbsp parmesan, 1 slice whole-grain bread

P 42 g · C 40 g · F 14.7 g

Snacks

String cheese with whole-grain crackers155

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Hummus with vegetables95

2 tbsp hummus, cucumber and carrot sticks

P 2.5 g · C 10 g · F 5 g

Day 51515 kcal

Breakfast

Big cottage cheese and pineapple bowl400

1 1/2 cups 2% cottage cheese, 1/2 cup pineapple chunks, 2 tbsp chopped walnuts

P 40.5 g · C 26.5 g · F 15 g

Lunch

Grilled chicken salad with quinoa415

4 oz grilled chicken breast, 3 cups mixed greens, cucumber and tomato, 1/4 avocado, 1 tbsp olive-oil vinaigrette, 1/2 cup cooked quinoa

P 34 g · C 28.5 g · F 16 g

Dinner

Chicken fajita bowl with less rice480

4 1/2 oz chicken breast, 1 cup sauteed peppers and onion, 1/2 cup black beans, 1/4 avocado, 2 tbsp salsa, 1/3 cup cooked brown rice, 1 tsp olive oil

P 44 g · C 44 g · F 13.5 g

Snacks

Cottage cheese with berries115

1/2 cup 2% cottage cheese, 1/2 cup mixed berries

P 12.5 g · C 14.5 g · F 1.4 g

Kefir with berries105

1/2 cup plain kefir, 1/2 cup mixed berries

P 5.5 g · C 16 g · F 2.2 g

What to buy this week

•Plain nonfat Greek yogurt and 2% cottage cheese
•Eggs and string cheese
•Chicken breast and lean ground turkey
•Salmon fillets and shrimp
•Canned tuna in water
•Quinoa, brown rice, and rolled oats
•Cannellini beans, chickpeas, and black beans
•Mixed berries, apples, bananas, and oranges
•Baby spinach, arugula, broccoli, peppers, zucchini
•Almonds, walnuts, and natural peanut butter
•Olive oil, lemons, feta, and low-sugar granola

Food swaps

Instead of	Try	Why
5 oz baked salmon	5 oz baked cod or tilapia	Lower fat - add 1 tsp olive oil to keep calories steady.
4 oz grilled chicken breast	4 oz canned tuna or 5 oz shrimp
1/2 cup cooked quinoa	1/2 cup cooked brown rice or farro
1 cup chickpeas	1 cup cannellini beans
2 tbsp sliced almonds	2 tbsp chopped walnuts or pumpkin seeds
1 small apple	1 small pear or 1 cup grapes

Frequently asked questions

What can I eat on the menopause diet 5-day plan?

Every day includes breakfast, lunch, dinner, and two snacks built from Greek yogurt, eggs, chicken, salmon, shrimp, beans, oats, whole grains, and plenty of vegetables. Nothing is off-limits by category - the plan simply keeps portions steady and added sugar low.

Is the 5-day menopause diet plan enough to lose weight?

At about 1,500 calories a day with generous protein and fiber, the plan supports a modest calorie deficit that can lead to steady weight loss. If you want a longer stretch, repeat the five days or move on to the full 7-day menopause plan.

Can I repeat the 5-day menopause plan?

Yes. Many women run it Monday through Friday and take a more relaxed approach on weekends. You can also rotate it with the high-protein and low-sugar menopause weeks for variety.

Related plans & recipes

Menopause Diet Plan→7-Day Menopause Diet Plan→High-Protein Menopause Diet Plan→Weight Loss Meal Plan for Women Over 50→Perimenopause Weight Loss Meal Plan→

Choose your stage

Menopause Diet Plan Weight Loss Meal Plan for Women Over 50 Perimenopause Weight Loss Meal Plan

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.