10-Day sample meal plan for menopause weight loss

Why follow a meal plan you might wonder?

Because research confirms that a healthy diet rather than supplements is the most effective treatment for menopausal symptoms, such as hot flashes and weight gain.

Despite the marketing messages that you may read online, research conclusively confirms that the most effective treatment for menopausal symptoms is diet and lifestyle rather than supplements. Reverse Health recognizes the significance of a food first approach, and this underpins our meal plans.

What is happening in your body during menopause?

Menopause is driven primarily by declining levels of estrogen, which unfortunately reduces metabolic rate and muscle mass, ultimately making it easier to gain weight and much more difficult to lose it. These significant hormonal changes also negatively impact bone and skin strength, insulin sensitivity and heart health.

Motivated to overcome these issues, Reverse Health’s team of experts went about researching the most effective way to improve health, body weight and mental wellbeing through diet, exercise and simple lifestyle solutions. 

The meal plan is the cornerstone of the Reverse Health plan, which in combination with the exercise program, sleep and lifestyle recomendations can help overcome the most debilitating menopausal symptoms.

So what is the perfect 'menopause diet'?

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It's not a secret, and it's not a fat loss pill. It's simply a balanced diet consisting of:

• Moderate amounts of fish
• Dairy and white meats
• Colorful vegetables and fruit
• Beans, lentils, nuts and whole grains
• Even wine is included
• In moderation: sweets and sugary drinks, take-out food

We have created an article for the best Menopause Weight Loss Diet where you can answer all your questions.
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Free Menopause Diet Plan PDF

For your convenience, we've compiled all this valuable information into a downloadable PDF. This Menopause Diet Plan PDF not only makes it easy to follow the diet but also allows you to keep the information handy for daily reference, helping you stay on track with your health goals during menopause. Click in the link below to get your PDF copy.

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Our meal plan is based on the following principles:

• Specifically designed and science-based approach to lower common menopause symptoms such as weight gain, hot flashes, fatigue, joint pain, etc.
• Our meal plans are never below 1200 kcal/day to ensure optimal metabolism and balanced hormones. We have created a healthy 1200 calorie menopause diet plan if you want to explore further the 1200 calorie diet.
• Macronutrient ratio of 40% protein, 30% carbohydrates and 30% healthy fats.

The most important elements of the Reverse Health meal plan are controlling serving sizes and high-protein foods. Instead of drastically reducing calories, we show you how to control the quantity of food you eat, and how a plate should look like.

Simple rule of thumb:
🥚Lean proteins serving size = 1 hand

🍞 Whole grain carbohydrate serving size = 1 clenched fist

🌈 Vegetables and fruits serving size = rainbow of color in the remaining space on the plate

🧀 Higher fat, energy-dense foods such as cheese, avocado, nut butter serving size = palm of the hand

🥥 Oils such as olive oil serving size = 1 teaspoon
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Coupled with an increase in protein intake, will increase your metabolic rate and help you burn more calories, while also helping to maintain muscle. There are so many other additional benefits to increasing protein intake, including increasing satisfaction and reducing cravings and hunger, balancing blood sugar and mood. For those going through menopause, adopting a menopause high protein diet can be particularly beneficial in managing symptoms and maintaining overall health.

Yes, you can - in moderation! To lose weight and keep it off long term you have to follow a diet that you can stick to, so including foods that you enjoy is absolutely critical and is a key component on the Reverse Health meal plan.

Our meal plan adopts a very open approach, with no foods or drinks forbidden, you can find pasta, bread and even wine from time to time.

Note: If you're vegetarian or vegan, please reach out to us for your modified meal plan. For any other food sensitivities, you're free to substitute ingredients as per your preference.    

Understanding the Ideal Menopause Diet: Why It Matters

In the journey through menopause, the importance of a well-balanced diet becomes paramount. The menopause diet plan is not about quick fixes or magical supplements; it's about nourishing your body with the right foods that help mitigate menopausal symptoms such as weight gain and hot flashes.

5-Day Menopause Diet Plan

If you're considering alternatives to longer meal plans, our 5-Day Menopause Diet Plan offers a focused and effective approach to managing menopause symptoms through diet. This plan provides a concise, nutrient-rich strategy for hormonal balance and overall health, making it a perfect alternative to the 10-day options. Ideal for those seeking a shorter commitment with impactful results.

7-Day Menopause Diet Plan

If you're seeking a balanced approach to managing menopause, our 7-Day Menopause Diet Plan offers a perfect middle ground. This plan provides a week-long, structured guide to support hormonal health and overall well-being, making it an excellent choice for those looking for a manageable yet effective dietary plan.

14-Day Menopause Diet Plan

For a more in-depth approach, try our 14-Day Menopause Diet Plan. This two-week program offers a balanced menu to help manage menopause symptoms like hot flashes and mood swings, keeping you nourished and energized throughout. It's an effective choice for sustained relief and well-being during menopause.

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10-Day Sample Meal Plan for Menopause PDF Download