Skip to main content

Many wonder if there is a menopause diet to lose 7 kilos. Well, we have the answer!

How many things change during menopause? Every woman is well aware that the transition to this delicate phase of one's life involves inevitable changes, not only physical but also emotional and habits. 

Change, however, shouldn't be seen as something negative but as an evolution, which leads us to make different choices, both in daily actions and in the choice of products, especially for the body. It means rediscovering yourself with a new femininity and knowing how to take care of yourself, through simple but essential measures that also start from nutrition.

And if the metabolism doesn't want to cooperate then it's up to you to give it a sprint to reactivate it in the right direction and stay fit! As? Try the menopause diet to lose 7 kilos: a slimming program reserved for women over 50 who want to lose weight and eliminate excess fluids.

Let's find out what it is and how to start losing weight immediately with a practical weekly menu and many choices of healthy foods to always keep at home.

Menopause and extra kilos

The consequences of menopause can be minimized by following some simple tips that help to live this new phase of a woman's life with serenity.

We are well aware that hot flashes, sweating, emotional swings, and above all the swelling that is located on the abdomen and legs put a strain on female fragility. 

But they are phenomena that can (and must!) be fought right from the start, with the help of appropriate tools supplements specific for menopause, but also with a healthy and balanced diet that can mitigate the symptoms in a natural way. 

menopause diet to lose 7 kilos

Never make the mistake of underestimating the role of the food you bring to the table! You risk amplifying the weight problem and making it more difficult to get back in shape. So, pay attention to macronutrients, which must always be balanced, guaranteeing the right amount of carbohydrates, proteins and fats.

Menopausal diet: where do we start?

Before starting the menopause diet to lose 7 kilos, you must of course make sure that your state of health is optimal to start this journey. Therefore, the first step is to consult your doctor who will give you the ok to start with the right grit and will.

What are the steps to follow? Here they are!

  • Grocery shopping with allowed foods to use for weekly recipes. Probably the foods you have at home and that you usually consume are not suitable for this process and therefore you are forced to buy others. Don't underestimate the importance of the indications provided by the diet: often one slip can have no effect, but two already become an excess that you can pay dearly in terms of results and times.
  • Don't be tempted by sugary drinks! On hot summer days or when hot flashes arrive they are certainly a panacea to feel better, but they slow down weight loss considerably, so it is advisable to cross them off the shopping list.
  • Use very little salt: flavor the dishes also using other spices, because unfortunately salt favors water retention which manifests itself more strongly in menopause.
  • Drink lots of water! This is the golden rule that always applies, both in diet and in the ordinary diet. It improves physical well-being, protects and hydrates the skin, and allows the elimination of excess liquids.
  • Don't skip the snacks! They are essential in the diet.

So: what to buy? Whole grains, fruits, vegetables, proteins, dairy products, and "good" fats. But let's go in order and let's take a look at the menu of this menopause diet to lose 7 kilos.

Menopausal diet to lose 7 kilos: the weekly menu

menopause diet to lose 7 kilos


Breakfast: a cup of tea or coffee, 200 ml of partially skimmed milk or low-fat yogurt, with 30 grams of whole grains and 4 biscuits.

Snack: a piece of fruit or orange juice.

Lunch: 70 grams of pasta, 150 grams of swordfish with lemon, boiled green beans and a seasonal fruit.

Snack: a fruit.

DinnerIngredients: 200 grams of grilled chicken breast, sautéed cabbage, 40 grams of wholemeal bread and a seasonal fruit.


Breakfast: 150 grams of low-fat yogurt with 30 grams of whole grains or two dry biscuits.

Snack: a juice.

Lunch: 70 grams of wholemeal pasta seasoned with a fresh tomato and basil sauce, then a mixed salad and 60 grams of cheese.

Snack: a fruit.

Dinner: 150 grams of bresaola or raw ham with a side dish of sautéed courgettes and 40 grams of bread.


Breakfast: 200 ml of partially skimmed milk and a slice of wholemeal bread with red fruit jam.

Snack: a piece of fruit or juice.

Lunch: 150 grams of baked mackerel with cherry tomatoes, pan-cooked chard and 70 grams of 5-grain bread.

Snack: a fruit.

Dinner: 70 grams of brown rice and 150 grams of lentils.


Breakfast: 150 grams of low-fat yogurt, with 4 rusks.

Snack: a jar of low-fat yogurt.

Lunch: 70 grams of white or yellow polenta, 150 grams of chickpeas seasoned with tomato, lettuce salad and rocket.

Snack: a juice.

Dinner: 200 grams of baked sea bass, with spinach or tomatoes, 40 grams of bread and a piece of fruit.


Breakfast: 200 ml of partially skimmed milk, with 4 wholemeal biscuits or 4 rusks with honey.

Snack: a juice.

Lunch: 50 grams of pasta and cherry tomatoes, grilled turkey and a seasonal fruit.

Snack: a piece of fruit or juice.

Dinner: 200 grams of bresaola or cooked ham, 40 grams of wholemeal bread and a piece of fruit.


Breakfast: 200 ml of semi-skimmed milk, 30 grams of whole grains and fruit.

Snack: fruit.

Lunch: 100 grams of mozzarella with tomato salad, and 70 grams of wholemeal bread

Snack: Orange juice.

Dinner: 150 grams of baked sea bream, 150 grams of baked potatoes, courgettes and boiled green beans.


Breakfast: 150 grams of low-fat yogurt, 4 biscuits with jam.

Snack: fruit.

Lunch: 150 grams of sea bass, herbs sautéed in a pan with 70 grams of wholemeal or soy bread.

Snack: Orange juice.

Dinner: 70 grams of brown rice or barley with pumpkin and rosemary, then grilled zucchini and 60 grams of cheese.

And after the diet? Our recommendations

All clear? Thanks to these recipes that are really simple to prepare even for those with very little time, you will be able to lose 7 kilos. 

The important thing is that you constantly monitor your state of health to prevent the journey from debilitating you in any way or causing you to experience some physical ailments. 

The aim is not only to lose weight in menopause, but also to feel good and eat healthy, to rediscover the pleasure of putting yourself on the table and at the same time losing weight and regaining physical shape. If you then also associate movement, you are already one step away from achieving your goals.

Therefore, even after suspending the diet and losing 7 kilos, it is advisable not to completely abandon a healthy and controlled diet so as not to have to start all over again in a few months.