1200 Calorie Menopause Diet: Comprehensive Guide and Meal Plan

The 1200 Calorie Menopause Diet

There is no doubt about it; menopause can take its toll on our bodies. Between the hot flashes, joint aches, and sleepless nights it's enough to drive you mad.vHowever, for many, the sudden weight gain, and changes to our figures compound these unwelcome symptoms; and signify yet another milestone in the aging process. This is something, we all encounter.

While these hormonal and symptomatic changes are inevitable, a proactive approach can be taken to curb weight gain and maintain your figure. Today, we will explore everything you need to know about the 1200-calorie menopause diet. 

Inside we cover why you should try it, the nutritional considerations, helpful tips, and a sample meal plan to get you started.

Benefits of a 1200 Calorie Diet During Menopause

Beyond the night sweats and sleepless nights, our energy expenditure begins to decline. A  recent study highlight the effects of a slowing metabolism indicating that 60-70% of middle-aged women (aged 50-60) experienced rapid weight gain; averaging 6.8kg per year regardless of initial body size.

However, for many, their calorie intake remains the same; leading to a calorie surplus, which leads to weight gain and even obesity. This sadly increases the risk of non-communicable diseases such as type II diabetes, cardiovascular disease, and cancer.

The hormonal changes such as the decrease in estrogen increase the risk of cardiovascular disease by as much as five times than before menopause. Fortunately, we have a 1200-calorie diet. A nutrition plan that can help safely reduce calorie intake, allowing us to lose and manage our weight; reducing the risk of chronic diseases. 

Nutritional Considerations for Menopausal Women

As we enter menopause our body's energy expenditure begins to decrease; so too does bone, and muscle mass. When we choose to alter our diet we must prioritize macro and micronutrient intake to maintain muscle mass, bone density, and healthy weight.  

Key Nutrients for Menopausal Health

A balance of key nutrients such as protein, carbohydrates, and healthy fats is essential for maintaining our overall health during menopause.

‍Dietary protein is vital for maintaining skeletal muscle mass. This is because we have a reduced capacity to synthesize protein as we age, leading to decreased muscle mass. Research has shown that a protein intake of 1.2kg per day is recommended to maintain skeletal muscle mass, and was associated with a 32% lower risk of frailty and improved function.

Carbohydrates through whole grains also play a part in sustaining energy levels. Whole grains are low on the glycemic index, providing us with lasting energy throughout the day; which is ideal when reducing your calorie intake.  

Foods that contain calcium, protein, magnesium, phosphorus, vitamin D, potassium, and fluoride are essential for bone health. Food such as fruits, vegetables, whole grains, poultry, fish, nuts, legumes, and low-fat dairy products have been shown to help maintain bone mass and strength; reducing the risk of osteoporosis. 

Sufficient vitamin B intake is also essential for hormonal regulation and sustaining nervous system health. These vitamins can also reduce night sweats and hot flashes. Fortunately, vitamin B is found in a variety of foods including whole grains, quinoa, oats, spinach, and broccoli.

Omega-3 fatty acids-rich foods contain anti-inflammatory properties that can reduce night sweats and hot flashes symptoms. Foods including salmon, mackerel, sardines, nuts, seeds, and leafy greens are all rich sources that can added to any meal.    

One of the major goals during menopause is to maintain existing estrogen levels. This can be done by eating phytoestrogen; an estrogen-like compound derived from plants, including nuts, seeds, fruits, and vegetables.

These come with a range of benefits to reproductive, heart, immune, bone, and skin health; while also playing a role in weight loss and hormone-dependent tumors.

Foods to Include in Your Menopause Diet

To make this easier to follow, below is a list of foods containing phytoestrogens, vitamin B, D, and omega-3 fatty acids:

List of beneficial foods:

• Soybeans (Tofu, soy milk, tempeh)
• Potatoes
• Wheat
• Garlic
• Sweet Potato
• Rice
• Celery
• Fruits (Orange, Apple, Lemon)
• Quinoa
• Carrot
• Red Clover
• Oats
• Salmon
• Walnuts
• Pomegranates
• Mackerel
• Chia Seeds
• Berries
• Sardines
• Flax Seeds
• Cherries
• Poultry
• Spinach
• Coffee
• Broccoli
• Kale
• Turmeric (Tea or added to dishes)

Foods to Avoid

As our metabolism decreases and the rate of weight gain increases we need to avoid consuming unhealthy, processed, fatty foods and alcohol.

Furthermore, fried foods, soft drinks, meat, sugary foods, and refined grains should also be avoided as they are inversely related to bone mineral density and remodeling, which increases the risk of osteoporosis.

Sample 1200 Calorie Meal Plan for One Day

Now that we have covered the vital nutrients and food you should include in your menopause diet, we have created a sample 1200-calorie meal plan.

Below we will present you with a handful of options for breakfast, lunch, dinner, and snacks using the food listed above. Following this we have provided you with a sample single-day meal plan to get you started for your 1200-calorie diet.  

Breakfast (350 Calories):

• Oatmeal with Low Fat Milk, Greek Yogurt, Berries, Coffee, Banana
  • Oatmeal: 40g / about 1/3 cup dry / 1.4 oz (150 calories)
  • Low Fat Milk: 150ml / 5 oz / about 2/3 cup (50 calories)
  • Greek Yogurt: 50g / about 1.8 oz / about 3.5 tablespoons (30 calories)
  • Mixed Berries: 50g / about 1.8 oz / about 1/3 cup (30 calories)
  • Coffee: Black with no sugar (0 calories)
  • Banana: 1 small banana / about 100g / 3.5 oz (90 calories)

Lunch (340):

• Chicken Salad
  • Grilled Chicken Breast: 85g / 3 oz (approximately 130 calories)
  • Spinach: 30g / about 1 oz (approximately 7 calories)
  • Walnuts: 15g / about 0.5 oz (approximately 108 calories)
  • Quinoa: 30g / about 2 tablespoons dry, which makes about 1/4 cup cooked (approximately 35 calories)
  • Celery: 30g / about 1 oz (5 calories)
  • Tomato: 50g / about 1.8 oz (approximately 9 calories)
  • Red Onion: 15g / about 0.5 oz (approximately 6 calories)
  • Dressing: Olive oil and vinegar (1 teaspoon oil approx. 40 calories)

Dinner (300):

• Option 1: Baked Salmon with Garlic, Roast Sweet Potato, Broccoli
  • Salmon: 85g / 3 oz (approximately 150 calories)
  • Sweet Potato: 100g / 3.5 oz (approximately 90 calories)
  • Broccoli: 85g / 3 oz (approximately 30 calories)
  • Seasoning: Olive oil (1 teaspoon), herbs, spices (30 calories)
• Option 2: Grilled Mackerel with Spinach, Kale, Brown Rice
  • Mackerel: 85g / 3 oz (approximately 230 calories)
  • Brown Rice: 50g / ¼ cup dry (approximately 50 calories)
  • Spinach and Kale: 85g / 3 oz combined (approximately 20 calories)

Snack(210):

• Fruit Smoothie
  • Low-Fat Milk: 150ml / 5 oz (approximately 50 calories)
  • Greek Yogurt: 50g / about 1.8 oz (approximately 30 calories)
  • Banana: ½ small banana (approximately 50 calories)
  • Berries: 50g / about 1.8 oz (approximately 30 calories)
  • Chia Seeds and Flax Seeds: 5g / about 1 teaspoon each (approximately 50 calories total)

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4 Tips for Successfully Following a 1200 Calorie Diet

The 1200-calorie diet is helpful for menopause. Below is a list of tips for success to ensure you maintain the diet for long-term success.

Meal Planning and Preparation

The most difficult part of a diet plan is reducing our calorie intake, which in the beginning can feel like we are always hungry. Planning and prepping healthy, protein-rich, nutrient-dense calorie options is the best way to take control of your appetite.

This will take the guesswork at meal times; ensuring that you are eating food within your limit, and stopping you from reaching for processed unhealthy food options.    

Focus on Low-Calorie Protein Sources

Plan each meal around a lean, preferably low-calorie protein source. Using protein as the base for your meals will keep you fuller for longer, which is essential with a low-calorie diet. 

Staying Hydrated

Maintaining hydration is an excellent way to curb hunger. Evidence suggests that regularly drinking water can reduce feelings of hunger; resulting in fewer calories consumed throughout the day.

Furthermore, maintaining adequate hydration can help manage night sweats and hot flashes. Aim to drink 6-8 glasses of water per day and have a glass of water during and between meals to reduce hunger.     

Monitoring Progress and Adjusting as Needed

Setting out on a 1200-calorie diet can be a considerable change, and it is important to make adjustments as needed. Throughout your plan, you will discover things that do and do not work for you. Change elements such as meal sizes, eating times, and recipes can ensure the long-term success of your plan.  

1200 Calorie Diet Common Concerns

Restricting your calories to 1200 is still within healthy means. However, we understand there will be concerns regarding hunger, cravings, and adequate food intake.  In this section, we will cover common concerns, and provide recommendations and solutions to help you determine if this diet for you. 

Is 1200 Calories Enough?

1200 calories are enough to maintain a healthy bodily function, however, there is a risk of nutrient deficiency. To ensure your safety, we recommend seeking the advice of a licensed professional such as a dietitian.

Managing Hunger and Cravings

For many the biggest concerns are hunger and cravings. Dropping down your daily intake to 1200 calories can be daunting, however, it is very doable with proper planning. As mentioned, prepare your meals, and focus on eating high-quality protein sources and regular hydration. This will improve satiety; staving off hunger and cravings. 

Ensuring Adequate Nutrition

When undertaking a 1200-calorie target you must prioritize nutrient-dense, protein-rich, whole foods. Not only will these factors help you sustain overall health such as healthy bone and muscle mass; but they can also reduce symptoms of menopause such as hot flashes, and night sweats while maintaining estrogen levels. 

Nutrition is key to your long-term health and if you feel like you’re not getting enough from your diet please seek advice from a healthcare professional for further guidance. 

Conclusion

The effects of menopause can impair many aspects of our life. The night sweats, hot flashes, weight gain, and risk of chronic illness are significant enough to reduce our health and overall quality of life.

However, we do have the power to reduce the negative effects, through correct nutrition. If you are perimenopausal and are considering trying the 1200-calorie diet, begin by visiting a licensed dietitian.

When it finally comes time to start planning and prepping your diet, remember to prioritize protein-rich, nutrient-dense foods to curb hunger and alleviate symptoms. This will ensure safe, steady weight loss, and long-term wellness after menopause.

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