When you’re trying to lose weight during menopause, one of the biggest challenges can be finding healthy snack recipes that satisfy your cravings without derailing your progress. As your body goes through changes, it can feel like the old methods that worked for you in your 20s and 30s just aren’t cutting it anymore.
But the good news is, you don’t need to give up on snacking altogether. With the right approach, you can still enjoy delicious snacks that support your weight loss goals and keep you on track.
In this post, we’ll cover why certain snacks can actually be working against you, provide healthy snack recipes that are both tasty and satisfying, and share how you can structure your diet during menopause for maximum results. You can also see how our Fit Over 40 Program can give you the tailored support you need to get results.
What Are The Best Snacks For Weight Loss In Menopause?
When it comes to weight loss during menopause, choosing the right snacks is essential. As your body changes after 40, you’ll need more protein and fibre to support muscle maintenance and keep you feeling full longer, while reducing simple carbs that can spike blood sugar and lead to cravings.
The best healthy snack recipes for weight loss in menopause are those that are rich in protein, healthy fats, and fibre—like a protein brownie, a handful of almonds, or Greek yogurt with berries. Studies show that nutrient-dense options help stabilize your blood sugar and curb cravings, making it easier to manage your weight and feel satisfied between meals.
Focusing on snacks that nourish your body, rather than empty-calorie options like crisps or sweets, is key to staying on track as your body changes.
5 Healthy Snack Recipes For Menopause
1. Two-Minute Protein Brownie
Macros per serving: 161 kcal, P 19g, C 3g, F 8g
Ingredients:
- 20g chocolate protein powder (whey or vegan)
- 10g cocoa powder (one third of a normal protein scoop)
- 1 square 90% dark chocolate, broken into bits
- Splash unsweetened almond milk or oat milk
Method:
- Simply combine the ingredients in a small microwaveable bowl and mix (add just enough almond milk to stop it being dry).
- Microwave for 30-50 seconds depending on how gooey you want it, and voila – a warm gooey chocolate brownie!
2. Mind-Blowing Rocky Road
Macros per serving: 125 kcal, P 5g, C 6g, F 9g
Ingredients:
- 50g coconut oil
- 1 scoop chocolate protein (whey or vegan)
- 2 tbsp cocoa powder
- ½ – 1 tbsp sweetener (stevia, honey, or agave)
- Add-ins: 30g sugar-free marshmallows, a handful of dried cranberries, chopped almonds, and protein crispies
Method:
- Melt your coconut oil over a low heat — you want to get it just warm enough to melt completely, but no hotter (if your coconut oil is already in liquid form, then you can skip this step).
- Add the chocolate whey, cocoa powder and sweetener to the melted coconut oil and mix it all together until smooth. The mixture should resemble melted chocolate.
- Throw in all of your chosen add-ins and stir through to distribute them throughout the chocolate.
- Pour the Rocky Road mix into a rectangular mould (preferably a silicone mould, as it can otherwise be difficult to remove later!).
- Place in the freezer and allow to set for approx. 1 hour.
- Once the chocolate has fully hardened, remove it from the mould and cut into bars or squares.
- Keep your rocky road chunks in the fridge and enjoy!
“Depression caused me to have low energy and to seek comfort in chocolate and unhealthy foods. Through Trinity I have changed my diet dramatically as I no longer eat sugary foods and I don’t crave chocolate any more. I have used my love of food and cooking to make healthy, delicious and “non-diety” meals that satisfy the whole family”.
– Rachel Pratt (52), Trinity Client
3. Protein Millionaire’s Shortbread
Macros per serving: 165 kcal, P 9g, C 12g, F 9g
Ingredients:
- 70g ground almonds
- 70g oat flour
- 3 scoops vanilla protein
- 40g coconut oil
- 50ml almond/oat milk
- 1 tbsp honey or agave
- 1 tsp vanilla extract
- 1 tsp cinnamon
Substitutes:
Use zero-calorie sugar-free syrup (e.g. Skinny Foods) instead of honey. Use 90% dark chocolate.
Method:
- Preheat your oven to 180°C. In a bowl, mix the dry ingredients together – oat flour, almond flour, 3 scoops of vanilla protein and cinnamon.
- Melt 40g coconut oil and add along with the almond milk, honey and vanilla extract and mix well.
- Take a rectangular baking dish and line the bottom with coconut oil. Press the shortbread dough into the bottom of your baking tray to form an even base, approx. 1 inch thick. Bake for 10 mins, until golden, then set aside to cool.
- Add the dates to a blender with almond milk, peanut butter and a pinch of salt. Blend to a smooth “caramel”. Spread over the
cooled shortbread base and place in the fridge to set. - Meanwhile, melt the dark chocolate and 20g coconut oil in a bowl over a pot of boiling water. Once melted, remove from the heat and add 1 scoop of chocolate whey protein.
- Carefully top your millionaire’s shortbread with a layer of melted chocolate. Place in the freezer to set, then cut up and enjoy!
4. Cookie Dough Protein Bars
Macros/serving (serves 6): 215 kcal, P 21g, C 8g, F 11g
Ingredients:
- 4 scoops Vanilla Protein (Whey or Vegan)
- 4 Tbsps Coconut Flour or
- Almond Flour
- 130ml Almond Milk
- 4 Tbsps Peanut Butter
- 1 tsp Cinnamon
- Several drops of Toffee
- Flavdrops (or sub. 1 Tbsp Stevia, Agave or Honey)
- 1 bar of Lindt 90% Dark Chocolate
Method:
- Add the vanilla whey, coconut flour, peanut butter and almond milk into a mixing bowl and mix them all together.
- If the mixture feels very dry, add a tiny bit more milk. If it feel too wet, add a tiny bit more flour (a little coconut flour goes a long way). You want the mix to be soft enough to mould into bars, but not so soft that they won’t hold their shape.
- Once you’ve reached the right texture, add 1 tsp cinnamon and your desired sweetener until you’re happy with the taste.
- Take around half of your dark chocolate bar and break up into small chunks. Stir the pieces of dark chocolate carefully into your mixture, trying to distribute them evenly around the dough.
- Now make it into bars. Pick up the dough and mould into 6 bars.
- Take the remaining dark chocolate and melt it by placing it in a bowl over a pot of boiling water. Using a spoon, drizzle the melted chocolate over each of the bars.
- Transfer your bars to the freezer for at least an hour to allow the bars to set.
- Store in the fridge and enjoy!
5. Cookie Dough Protein Ice Cream
Macros/serving (serves 2): 196 kcal, P 22g, C 24g, F 5g
Ingredients:
- 1 Cookies & Cream Quest Bar
- 1 Medium Banana, Just Ripe,
- Frozen
- 1 Scoop (25g) Vanilla Whey
- Protein
- 1-2 tbsp Almond/Oat Milk
Method:
- Place the bowl in the freezer for at least 30 minutes to an hour for it to set properly, and consume your protein ice cream within 1 week.
- First make the vanilla protein ice cream. Cut the frozen banana in half and peel off the skin.
- Chuck the frozen banana, whey protein and almond milk into a food processor (1 serving fits into a mini food processor) and blend until smooth. This takes a little while but it’s worth the wait.
- Scoop this mixture from the food processor and into a bowl.
- Take the Quest bar out of the packet and chop it up into small 1cm square chunks. Roll these chunks into little cookie-dough balls using your fingers.
- Add these chunks and any crumbs from the bar to the ice cream and mix well with a spoon.
How Trinity Can Help You with Your Diet During Menopause
At Trinity Transformation, we know how tough it can be to navigate these changes, especially when it feels like nothing is working. That’s why our Fit Over 40 Program is specifically designed for women going through menopause.
We help you create a tailored nutrition plan that works for your body, ensuring you’re getting the right balance of calories, protein, and fibre for sustainable weight loss.
We understand that everyone’s body is different, so we focus on a personalized approach. Whether you’ve been struggling with cravings, confusion about what to eat, or feeling like you’re stuck in a rut, we’re here to guide you every step of the way. If you want more healthy snack recipes like this one, take a look below.
Here’s what our program offers:
- Personalized nutrition targets for calories, protein, and fibre, tailored to your unique needs.
- Low Impact Strength Training (LIST) to help you build lean muscle and boost your metabolism without joint stress.
- 1-on-1 coaching for accountability, motivation, and support to keep you on track.
- Science-backed strategies that work with your body, not against it, during menopause.
