Struggling to find the right menopause diet for weight loss? You’re not alone. As your body changes during menopause, it can feel like nothing works the way it used to—especially when it comes to shedding those extra pounds. The good news is that with the right meal choices, you can still reach your weight loss goals.
At Trinity Transformation, we understand how frustrating it can be when the methods that worked in your 20s and 30s no longer give you results. That’s why we focus on creating personalized diet plans tailored to your body’s unique needs during menopause.
Our approach helps you balance your nutrition, ensuring you get the right amount of protein, fibre, and healthy fats without feeling deprived. If you’re ready to take control of your diet and see real results, we’re here to guide you every step of the way.
In this article, we’ll share five quick and easy dinner recipes that are packed with the right nutrients to help you lose weight during menopause. Each recipe is designed to support your body’s changing needs, balancing protein, fibre, and healthy fats to keep you feeling satisfied while helping you reach your fitness goals.
Whether you’re short on time or just need some new ideas, these dinners will make staying on track with your menopause diet simple and enjoyable.
Why Nutrition Is So Important In Menopause
Nutrition plays a critical role during menopause because it directly impacts how your body manages hormonal changes. As your oestrogen levels decrease, your metabolism slows down, making it easier to gain weight, especially around your midsection.
To ensure you have an optimal menopause diet, you should focus on:
- Lean proteins (like chicken, fish, and plant-based sources) to support muscle retention, which naturally declines with age.
- Healthy fats from foods like avocados, nuts, and olive oil help balance hormones and support brain function,
- High-fibre foods (like whole grains, fruits, and vegetables) aid digestion and help keep you full, preventing overeating.
Incorporating a variety of food groups in the right proportions is key to managing your weight and energy levels throughout menopause.
5 Quick And Easy Dinner Recipes For Your Menopause Diet
1. King Prawn Pad Thai Zoodles
Macros/serving (serves 2): 573 kcal, P 43g, C 28g, F 32g
Ingredients:
- 2 medium courgettes
- 2 tbsp coconut oil or olive oil
- 300g fresh king prawns
- 3 cloves garlic, finely chopped
- ½ bag stir fry veg
- 1 small bag beansprouts
- 1 small onion/3 spring onions
- 1 large egg
- 60g cashew nuts, chopped
- Coriander
- 2 tbsp white wine/rice vinegar
- 2 tbsp fish sauce
- 1 tbsp ketchup
- ½ tsp stevia (optional)
- 1 tsp umami paste (optional)
- ½ tsp cayenne pepper
Method:
- Mix the fish sauce, ketchup, stevia, umami paste and cayenne pepper together in a small bowl.
- Cut the courgettes into noodles using a spiralizer.
- Put a pan on a medium heat and add 1 tablespoon of oil. Add the noodles and cook for 3 minutes, stirring. Leave them to rest for a couple of minutes then tip into a colander to drain.
- Wipe the pan and put it back on the heat with the rest of the oil and the garlic. Cook the garlic for a couple of minutes and then add the prawns and cook until they turn pink – about 3-4 minutes. Add the stir fry veg and onion and cook for 2 minutes.
- Push the veg to one side of the pan and add the egg. Break the egg up and then leave to cook into a kind of scrambled egg. Once it’s almost cooked, mix the egg into the veg.
- Add the noodles back into the pan along with the sauce and then stir in the bean sprouts and cashew nuts. Enjoy!
2. Sticky Venison Burger Loco Moco
Macros: 545 kcal, 20g fat, 47g carbs, 6g fibre, 37g protein
Ingredients:
- 125g Pure basmati rice (microwavable)
- 100g Sliced mushrooms
- 100ml Water
- 50g Chopped kale
- 15g Organic soya flour
- 1tsp Reduced Salt Soy Sauce
- 1 Oxo beef flavour stock cube
- 1 Lean venison burger
- 1 Medium sized egg
- Couple of splashes of extra hot pepper sauce
- Handful of diced spring onions
- Fry Light cooking spray
- Salt, pepper and dried herbs to season
Method:
- Grab a chopping board, a limb-loppingly sharp knife, and dice up your mushrooms and spring onions.
- Get your rice in a microwavable tub with the chopped kale and a few pinches of salt. Leave this sitting there ready and raring to go.
- Next whack a frying pan on a medium heat, and with a couple of squirts of fry light cooking spray brown your mushrooms and spring onions.
- In a measuring jug mix together your water, soy sauce, hot sauce, flour, beef stock and seasoning until it is fully blended. Add this to your mushrooms and spring onions (you can keep the spring onions separate at this point and save them for a garnish). Reduce your sauce by approximately half; it should be a thick, gravy-like consistency.
- With the sauce reducing, in a separate pan fry your burger and egg (keep those beauties separate, they want to meet for the first time on the plate). By now your rice has been patient enough. So while your burger and egg are doing their thing, set your microwave off whirring away for 2½ mins.
- At last, all your Loco Moco components are ready, time to assemble! Pile your rice and kale in a heap in the middle of your plate and pour over the sauce. Pop the burger on top followed by the egg, season with some artistic flare and BAM, you are done.
- Enjoy!
3. Homely Chicken Risotto
Macros/serving (serves 4): 561 kcal, P 43g, C 62g, F 15g
Ingredients:
- 500g Chicken Breast
- 250g Arborio (Risotto) Rice
- 2 tbsp Olive Oil
- 250g Mushrooms
- 4 Garlic Cloves, diced
- 4 Sweet Pointed Peppers
- 1 Large Onion
- 1 Large Bunch of Parsley
- 1 Beef Stock Cube
- 1 tbsp Worcestershire Sauce
- 100g Reduced Fat Cheese,
- grated
- 1 Litre of Boiling Water
- 1 Red Chilli
Substitutes:
Swap regular cheese for lactose-free cheddar or vegan cheese.
Method:
- Chop the onion and place into a large saucepan with 2 tbsp of olive oil. Slice the pointed peppers and mushrooms. Finely chop the parsley, chilli, garlic and lemon zest and set aside.
- Cook the onions on a low heat, stirring occasionally. Meanwhile cut the chicken into chunky pieces and make up the beef stock. When the onions start to turn translucent, add the rest of the chopped ingredients along with the Worcestershire sauce and black pepper. Increase the heat to a medium setting and fry for 5 minutes stirring continuously.
- Add the risotto rice to the pan and stir continuously for a minute, then pour in enough beef stock to cover all the rice and reduce the heat. Keep adding stock a splash at a time, stirring constantly until you have used up all the stock – this should take around 20 minutes.
- After the rice is cooked, gently stir in the grated cheese and lemon juice. Garnish with fresh parsley and serve.
“Finding time for workouts and meal planning was another issue, although I work from home my job can be all-consuming and there never seemed to be enough hours in the day. I’ve learnt through Trinity to prioritise my fitness first, and then miraculously everything else still seems to get done!”
– Sally Osborn, Trinity Client
4. Chicken, Mushroom & Bacon Pasta
Macros/serving (serves 2): 538 kcal, P 44g, C 55g, F 15g
Ingredients:
- 120g Rizopia brown rice pasta
- 15ml (1tsp) coconut oil
- 200g mushrooms, sliced
- 1 garlic clove, crushed
- 60g smoked bacon medallions
- 25g (2 tbsp) tomato puree
- ¼ beef gel stock cube
- 60ml (¼ cup) water
- ½ tsp smoked paprika
- ¼ tsp onion powder
- ¼ tsp dried oregano
- 30ml (2tbsp) white wine
- 1 tsp Worcestershire sauce
- 80g half fat creme fraiche
- 15g cream cheese (3% fat)
- 250g chicken breast, cooked
Substitutes:
Swap cream cheese for lacto-free cream cheese or vegan cream cheese, and miss out the white wine!
Method:
- Boil the kettle ready for your pasta.
- Heat a non-stick frying plan to high heat and add ½ tsp of the coconut oil. Add the mushrooms and garlic and fry until browned, a few minutes. Add the chopped bacon and fry until cooked, another few minutes. Transfer to a bowl.
- Cook your brown rice pasta according to the packet instructions.
- Whilst that’s cooking, slice up your cooked chicken breast.
- Next, to the frying pan, add the remaining ingredients apart from the creme fraiche and cream cheese. Stir to combine and allow to simmer for a couple of minutes, topping up the water if necessary. Stir in the creme fraiche and cream cheese.
- Add the mushrooms and bacon back to the pan, along with the sliced chicken breast. Stir to coat in the sauce and allow to heat through and simmer. Add water to bring the sauce to the consistency you desire. Serve with the pasta and enjoy!
5. Healthy Chicken Tacos With Chipotle
Macros: 375 kcal, 11g fat, 31g carbs, 6g fibre, 40g protein
Ingredients:
- 2 Chipotle in Adobo
- ½ cup Coriander, packed
- ¼ cup Mint
- ¼ Pickled Jalapeno
- 1 tbsp Brine from Jalapeno
- 1 tsp Tomato Paste
- 2 tbsp Water
- 225g (8oz) Chicken Breast
- 4 Soft Corn Tortillas
- 55g (2oz) Queso Fresco (you could also sub for Feta Cheese)
- 2 TBSP Salsa Cilantro, to garnish
Method:
- Add all marinade ingredients into a food processor and process until smooth.
- Chop chicken breast into 2 cm chunks and toss with marinade. Let it soak for 30 minutes or overnight.
- Heat a nonstick pan on medium/high heat and add chicken breast. Cook for about 10 minutes, stirring occasionally until chicken has cooked through and started to caramelize. Remove from pan.
- Lightly toast the corn tacos in a separate pan for a minute on each side until they become pliable. Evenly distribute chicken between tacos and top with some queso fresco, salsa and garnish with cilantro.
How Trinity Can Help You With Your Menopause Diet
At Trinity Transformation, we know how challenging it can be to lose weight during menopause. That’s why we’re here to help you with a tailored approach designed for women over 40, focusing on sustainable changes that work for your unique body and lifestyle. Our Fit Over 40 Program combines personalized nutrition with effective workouts, giving you the support you need to finally see results. For more information on making the right choices for your menopause diet, take a look below.
Here’s what we offer:
- Personalized nutrition plans based on your goals and body’s needs.
- Low Impact Strength Training (LIST) to build muscle and boost metabolism.
- 1-on-1 coaching for accountability, support, and motivation.
- Tailored fitness programs designed to help you lose weight without extreme measures.
