Menopause often brings frustrating shifts in metabolism and body composition — especially around the midsection or what is often called the Meno-belly. Many women notice they can no longer maintain their weight with nutrition and exercise strategies they have used in the past. Women may also notice that while their weight is pretty stable, they are having trouble fitting into their clothes because the distribution of weight has changed.

Even though a lot of changes happen during the Menopause transition, with the right menopause diet plan and nutrition strategy, you can support your body, reduce symptoms, and maintain a healthy weight.

Here’s a look at some great foods for menopause weight loss and how to build sustainable eating habits that make you feel strong, balanced, and energized.

1. Focus on Fiber for Hormone Balance and Gut Health

It is estimated about 90-95% of Americans do not get enough fiber. This has long-term negative impacts on health and weight. Fiber supports steady blood sugar levels, promotes fullness, and supports the gut microbiome — all critical for menopause nutrition.

High-fiber foods to include:

Beans (lentils, black beans, kidney beans, chickpeas, etc)
Vegetables (broccoli, leafy greens, Brussels sprouts)
Fruits (berries, pears, apples)
Whole grains (quinoa, oats, barley)
Chia, flax, and pumpkin seeds

A fiber-rich diet can also help reduce cholesterol and support heart health, which becomes even more important after menopause.

2. Prioritize Protein to Preserve Lean Muscle

As estrogen levels drop, women naturally lose muscle mass — which slows metabolism. In addition, metabolism slows with aging. Protein becomes even more important during menopause for maintaining strength and metabolic health. It is important to remember to pair the increase in protein with an increase in resistance training in order to maximize benefits. Based on available evidence, a whole food, plant-based diet is the most beneficial in promoting weight loss and long-term health. This doesn’t mean animal protein needs to be excluded entirely, but it is important to work at incorporating a higher number of plant-based protein options.

Some great protein-rich foods:

Tofu, tempeh, soy milk and edamame
Lentils, beans, and chickpeas
Fatty fish (salmon, sardines, tuna) - ideally limited to a couple times per week
Chicken or turkey - ideally limited to a couple times per week
Low-fat or zero-fat dairy such as cottage cheese or greek yogurt

Aim for 20-30g of protein at every meal to support satiety and prevent muscle loss.

3. Choose Healthy Fats for Hormonal Support

Not all fats are created equal. Omega-3 and monounsaturated fats can help reduce inflammation, support brain health, and ease hot flashes. But even healthy fats are calorie dense, so limit your quantity! Eating too many fatty foods (even healthy fats) is a common source of excess calories.

Top healthy fat sources:

Avocados
Olive oil for dressings and low heat cooking
Avocado oil for high heat cooking
Nuts and seeds (especially walnuts and flaxseeds)
Fatty fish
Tahini and nut butters

Avoid saturated fats (in high fat dairy, butter, cheese, higher fat meats like beef, coconut and palm oils, and processed foods) - these increase bad cholesterol, insulin resistance, and cardiovascular risk.

4. Load Up on Phytoestrogen-Rich Foods

Phytoestrogens are plant compounds that mimic estrogen in the body and may help ease menopausal symptoms like hot flashes and mood changes. They have also been shown to decrease the risk of breast cancer, even in breast cancer survivors!

Foods high in phytoestrogens:

Soy foods (edamame, tofu, tempeh, soy milk)
Flaxseeds
Chickpeas and lentils

5. Stay Hydrated and Limit Added Sugars

Hormonal changes can affect thirst cues, digestion, and energy. Hydration supports everything from metabolism to skin health.

Simple habits:

Aim for at least 8 glasses of water per day (64 ounces)
Add lemon, cucumber, or berries for flavor
Limit sugary drinks and alcohol, which can increase hot flashes and calorie intake

Bringing It All Together: A Simple Menopause Diet Plan

A balanced menopause diet doesn’t mean deprivation — it’s about nourishment and hormonal support.

Sample day:

Breakfast: Overnight oats with unsweetened soy milk, flax seed meal, hemp seed hearts, berries, chia seeds, and walnuts
Lunch: Salad with veggies, drained and rinsed canned black beans, small amount of olive oil and balsamic vinegar dressing and quinoa
Snack: Edamame or a small apple
Dinner: Tofu stir-fry with vegetables and brown rice or farro
Hydration: Herbal tea and water throughout the day

The Bottom Line

The best foods for menopause weight loss focus on protein, fiber, and small amounts of healthy fats — while minimizing refined sugars, saturated fats and processed foods. When you nourish your body with nutrient-dense meals, you’ll support your metabolism, hormones, and overall well-being through every stage of menopause.

Best Foods to Support Weight Loss During Menopause