The Best Foods to Eat During Menopause for Weight Loss & Energy

Starting My Menopause Journey: Searching for Answers

About two years ago, I started noticing the first signs of menopause—hot flashes, body aches, and a general feeling that my body was changing in ways I wasn’t prepared for. At first, I brushed it off, thinking it was just a phase. But this year, the weight gain hit—and it’s happening fast. No matter what I eat or how much I move, the scale keeps creeping up, and I feel more exhausted than ever.

I’ll be honest—it’s frustrating. I don’t feel like myself, and I know I’m not alone in this. So instead of continuing to feel stuck, I’ve decided to take action. I’m on a mission to figure out what works when it comes to menopause weight loss, not just for myself but for other women who are going through the same thing. I’m at the beginning of this journey, ready to explore what really helps with balancing hormones, managing cravings, and getting my energy back.

One of the first steps I’m taking. Looking at my nutrition. I’ve been researching the best foods to support my body during menopause—foods that can help with weight loss, reduce inflammation, and boost energy. In this post, I’m sharing what I’ve learned so far in the hopes that it can help you too.

Why Nutrition Matters During Menopause

As I started digging into the reasons behind menopause weight gain, I realized that it’s not just about eating less and exercising more. Menopause brings hormonal changes that slow down metabolism, affect how our bodies store fat, and even impact our hunger and energy levels.

Estrogen levels drop, which can lead to increased belly fat, insulin resistance, and a sluggish metabolism. At the same time, lower progesterone levels can contribute to bloating and water retention. And let’s not forget cortisol—the stress hormone—which tends to spike more easily during menopause, making weight loss even harder.

With all of this going on, I knew I needed a different approach to food—one that supports my body instead of working against it. Instead of restrictive dieting, I’m focusing on nutrient-dense foods that help regulate hormones, improve metabolism, and keep me feeling full and energized.

In the next section, I’ll share the best foods I’ve found that can help with menopause weight loss and overall well-being.

Best Foods for Menopause Weight Loss & Energy

Now that I understand how menopause affects my metabolism, I’m shifting my focus to foods that nourish my body, keep me full, and support my hormones. Here are some of the best foods I’ve found that can help with menopause weight loss and energy levels.

1. Protein-Rich Foods for Metabolism & Muscle Support

Protein is essential during menopause because it helps maintain muscle mass, boosts metabolism, and keeps hunger in check. As estrogen declines, our bodies naturally lose muscle, which can slow metabolism. Eating enough protein can help counteract this.

✅ Best Sources of Protein:

• Lean meats (chicken, turkey, grass-fed beef)

• Fatty fish (salmon, mackerel, sardines—great for omega-3s too!)

• Eggs (a great source of protein and healthy fats)

• Greek yogurt (higher in protein than regular yogurt)

• Cottage cheese (low in fat but high in protein)

• Plant-based sources (tofu, tempeh, lentils, quinoa, chia seeds)

  
  

🔹 Tip: Try adding protein to every meal. For example, I’ve started making a Greek yogurt bowl with berries and hemp seeds for breakfast, which keeps me full longer and prevents mid-morning cravings.

2. Healthy Fats for Hormone Balance & Satiety

Fat is not the enemy! In fact, healthy fats help balance hormones, reduce inflammation, and keep you feeling satisfied. They also support brain health and can help with mood swings and brain fog.

✅ Best Sources of Healthy Fats:

• Avocados (rich in fiber and heart-healthy fats)

• Nuts & seeds (almonds, walnuts, flaxseeds, chia seeds, hemp seeds)

• Olive oil (great for cooking or drizzling over salads)

• Fatty fish (double benefit: protein + omega-3s)

• Dark chocolate (85% or higher) (a little treat with antioxidants!)

  
  

🔹 Tip: I started adding flaxseeds to my smoothies and overnight oats—they’re packed with omega-3s and fiber, which help with digestion and hormone balance.

3. Fiber-Rich Foods for Digestion & Blood Sugar Control

Fiber is crucial during menopause because it helps stabilize blood sugar, improve digestion, and prevent bloating. It also helps keep cravings in check, which is especially important when dealing with hormonal fluctuations.

✅ Best Sources of Fiber:

• Vegetables (broccoli, spinach, kale, Brussels sprouts)

• Fruits (berries, apples, pears)

• Legumes (chickpeas, lentils, black beans)

• Whole grains (quinoa, oats, brown rice)

• Chia & flaxseeds (double-duty for fiber and omega-3s)

  
  

🔹 Tip: I’ve found that starting my day with fiber (like chia pudding or oatmeal) helps keep my blood sugar stable and reduces cravings throughout the day.

4. Hydrating Foods & Drinks for Energy & Hot Flash Relief

Hydration is key, especially since menopause can lead to increased water loss, dry skin, and more intense hot flashes. Drinking enough water and eating hydrating foods can help with energy levels, digestion, and temperature regulation.

✅ Best Hydrating Foods & Drinks:

• Water (obviously!) – aim for at least 8 glasses a day

• Herbal teas (peppermint, chamomile, and green tea)

• Coconut water (natural electrolytes)

• Watery fruits & veggies (cucumber, watermelon, oranges, celery)

  
  

🔹 Tip: I try to drink a glass of water before every meal to help with digestion and prevent overeating.

Putting It All Together: My Next Steps

I’m just getting started on this journey, but I already feel more empowered knowing that I can fuel my body in a way that supports my hormones and helps me feel my best. My goal is to slowly incorporate these foods into my daily routine while paying attention to how my body responds.

If you’re also struggling with menopause weight gain, I’d love to hear what’s working for you! What foods have helped you feel more energized and balanced? Let’s support each other on this journey.

A Simple Menopause-Friendly Meal Plan

As I started making changes to my diet, I quickly realized that planning my meals ahead of time made a huge difference. When I didn’t plan, I found myself reaching for quick, processed foods that left me feeling bloated and sluggish. But when I focused on protein, healthy fats, and fiber, I felt fuller for longer, had more energy, and even noticed fewer cravings.

Here’s an example of a day of menopause-friendly eating that has been working well for me:

Breakfast: Protein-Packed Greek Yogurt Bowl

🥣 Breakfast: Protein-Packed Greek Yogurt Bowl

• ¾ cup Greek yogurt (full-fat for healthy fats)

• ¼ cup mixed berries (blueberries, raspberries, or strawberries)

• 1 tbsp hemp seeds (for protein and omega-3s)

• 1 tbsp ground flaxseeds (hormone-balancing benefits)

• A sprinkle of cinnamon

  
  

🔹 Personal Insight: I used to skip breakfast or grab a carb-heavy bagel, but this protein-packed bowl keeps me full and focused all morning. Plus, the flaxseeds help with digestion, which has been a game-changer for bloating.

Nourishing Quinoa & Chickpea Salad

🥗 Lunch: Nourishing Quinoa & Chickpea Salad

• ½ cup cooked quinoa (great source of plant-based protein)

• ½ cup chickpeas (adds fiber and protein)

• ¼ avocado sliced (healthy fats for hormone balance)

• ½ cup cucumber & cherry tomatoes (hydrating and nutrient-rich)

• 1 tbsp olive oil & lemon juice for dressing

• A sprinkle of feta cheese (optional, for extra flavor)

  
  

🔹 Personal Insight: I used to think salads wouldn’t fill me up, but adding protein and healthy fats makes all the difference. The combination of quinoa, chickpeas, and avocado keeps me full without that sluggish afternoon crash.

Pan-Seared Salmon with Roasted Vegetables

🍴 Dinner: Pan-Seared Salmon with Roasted Vegetables

• Salmon filet (high in omega-3s for inflammation and brain health)

• 1 cup roasted Brussels sprouts & carrots (fiber + vitamins)

• 1 tbsp olive oil (healthy fats for hormone support)

• A sprinkle of sea salt, black pepper & garlic for flavor

  
  

🔹 Personal Insight: I never used to eat much fish, but adding salmon to my meals a couple of times a week has helped with my energy levels. Plus, it’s so easy to cook—just a quick pan-sear and it’s done!

Sliced Apple with almond butter

🥑 Snacks to Keep Energy Levels Up

• A handful of almonds & walnuts (healthy fats + protein)

• Sliced apple with almond butter (great balance of fiber and protein)

• Hard-boiled egg with a sprinkle of sea salt

• Dark chocolate (85% cacao) with a few pumpkin seeds

  
  

🔹 Personal Insight: I used to snack on crackers or granola bars, but these protein and fat-rich snacks keep me satisfied and prevent sugar crashes. Plus, a little dark chocolate feels like a treat without the guilt!

Final Thoughts: My Takeaways So Far

I won’t lie—changing my eating habits hasn’t been easy. There were days when I wanted to give up, and I still struggle with cravings sometimes. But I’m learning that it’s not about being perfect—it’s about making small, consistent changes that support my body.

💡 My biggest lesson so far? Food isn’t just about weight—it’s about how I feel. When I eat the right foods, I have more energy, better focus, and fewer mood swings. And that’s just as important as seeing progress on the scale.

This is just the beginning of my journey, and I know there’s so much more to learn. If you’re also navigating menopause, I’d love to hear what’s working for you! Let’s support each other and figure this out together.

If you’re ready to take that first step toward balance and renewed energy, explore my 28 Day Menopause Diet and Reset  — designed just for women like you. — it's ready for instant download in my Etsy shop.

28 Day Menopause Reset Available on Etsy!