One of the most common questions we get asked is: “How can I enjoy snacks and still lose weight during menopause?”
It’s a tricky time. Many women in their 40s, 50s, and 60s feel stuck when it comes to food. They’ve tried every diet, but nothing seems to work anymore.
Menopause changes everything—your hormones, metabolism, and even how your body reacts to the foods you used to love.
You might feel like you’re forced to choose between avoiding all your favourite snacks or giving in and seeing the weight creep up month after month.
But here’s the thing: you can have snacks, and you can lose weight during menopause. The key is knowing what types of snacks to go for—and what to avoid.
In this blog, we’ll cover the best snacks for menopause, foods that help with menopause, and how to find the balance between indulging in treats and staying on track with your weight loss goals.
The Struggles of Snacking During Menopause
Many of the women we work with at Trinity Transformation face the same dilemma: they want to enjoy a treat now and then without feeling guilty or ruining their progress. They’ve tried strict diets, but those just leave them feeling deprived, leading to “cheat days” that often undo all their hard work.
Sound familiar?
This cycle is even more frustrating during menopause because your hormones are constantly shifting. It’s harder to lose weight, and you might notice stubborn fat building up around your belly, hips, and thighs. Suddenly, the snacks you once enjoyed don’t seem as harmless as they used to.
So, how can you enjoy snacks without sabotaging your progress? Let’s start with the basics.
What Makes The Best Snacks For Menopause?
When choosing snacks for menopause, it’s important to focus on snacks that won’t spike your blood sugar or throw your hormones out of balance. The goal is to keep your energy steady, feel satisfied, and avoid those mid-afternoon cravings that often lead to overeating.
Here are some basic principles to keep in mind:
1. Avoid Hormone-Disrupting Foods (WADS)
To start, try to avoid foods that contain too much of the following:
- Wheat
- Alcohol
- Dairy
- Sugar
These are what we call WADS foods, and they can wreak havoc on your hormones, especially during menopause. These foods tend to cause inflammation, disrupt your blood sugar, and lead to weight gain around your middle. They can also trigger menopause symptoms like hot flashes and brain fog.
2. Balance Calories, Protein, and Fibre
A great snack should balance your calories, protein, and fibre. Protein is especially important because it helps keep you feeling full and prevents muscle loss, which is a common issue for women during menopause. Fibre helps with digestion and keeps your blood sugar levels steady.
For example, a snack like a protein-packed brownie or a small pot of low-calorie, high-fibre ice cream is a far better choice than a sugar-laden treat like a full-fat muffin.
Consider a Bespoke Midlife Nutrition Plan (BMNP)
When it comes to weight loss during menopause, one-size-fits-all diets don’t work. Setting up a bespoke nutrition plan for your body is key to getting results.
At Trinity Transformation, we take into account things like your meal timings, caffeine intake, stress levels, and whether you’re using HRT. All of these factors influence how your body responds to food during menopause.
This holistic approach is what we call a Bespoke Midlife Nutrition Plan (BMNP). It’s designed to fine-tune your diet based on your specific needs, ensuring that your plan works with your hormones, not against them. This way, you can see the results you deserve without feeling deprived or frustrated.
Hormonally Balanced Eating (HBE)
Inside our Fit Over 40 program, we use a method called Hormonally Balanced Eating (HBE). This approach focuses on getting the right nutrients in the right quantities to support your hormones. While eating perfectly clean all the time sounds ideal, we know that it’s not realistic for most people—especially for women juggling work, family, and other responsibilities.
That’s why we recommend looking for snacks that meet these three criteria:
- Nice and satisfying: You should enjoy the snacks you’re eating.
- Not too many calories: Snacks should be filling but not packed with excess calories.
- Not too moreish: The snack should satisfy your craving without making you want to eat more and more.
Which Snacks For Menopause?
Now that we’ve covered the basics, let’s dive into the best snacks for menopause that meet these criteria. These snacks will help you feel satisfied without adding unnecessary calories or disrupting your hormones.
1. Protein Brownies
Who doesn’t love brownies? Our 20-second protein brownie recipe is a favourite among our clients. It’s rich, gooey, and satisfying, but with a fraction of the calories of a regular brownie—just 160 calories per serving! Plus, it’s packed with 20 grams of protein, which helps with weight loss and muscle maintenance.
Recipe:
- 20g chocolate protein powder (about 2/3 of a scoop)
- 10g cocoa powder
- 1 square of 90% dark chocolate, broken into bits
- A splash of unsweetened almond milk
Mix it all together, pop it in the microwave, and you’ve got a delicious snack that satisfies your sweet tooth while keeping you on track with your goals.
2. Jude’s Low-Cal Vegan Chocolate Ice Cream
If ice cream is your go-to treat, this option is a much healthier alternative. Jude’s Low-Cal Vegan Chocolate Ice Cream (or similar brands like Halo Top or Breyer’s) offers all the indulgence with fewer calories.
A couple of scoops come in at under 100 calories, and the entire tub is usually less than 400 calories.
3. Frozen Grapes
This is a simple but surprisingly satisfying snack. When you freeze grapes, they become much sweeter, almost like candy. They’re a great option when you’re craving something sugary but want to keep it healthy.
4. Dark Chocolate (85%+ Cocoa)
Dark chocolate is another great option for a snack. Go for varieties with 85% or higher cocoa content, like Lindt or Green & Black’s. These are much lower in sugar compared to milk chocolate, with just 7g of sugar per 100g in the 90% versions.
5. The Coconut Collaborative Salted Caramel Choc Pots
These are perfect if you’re craving something rich and chocolatey but want to keep the calories low. Each pot has just 110 calories but is much healthier than your average dessert.
They’re also great for portion control, so you can enjoy a sweet treat without going overboard.
6. Snack-a-Jacks
For something crunchy, Snack-a-Jacks are a good option at 60-78 calories per serving.
These low-calorie rice cakes come in individual packets, making it easier to control your portions. They’re light, satisfying, and perfect for a quick snack when you’re on the go.
How to Make Healthy Snacking a Habit
The key to making these menopause-friendly snacks work is balance and consistency. You don’t have to give up treats altogether—in fact, doing so often leads to feelings of deprivation and binge-eating later on. Instead, focus on finding snacks that you enjoy and that fit into your nutrition plan.
Here are a few tips to help you snack smartly during menopause:
- Plan Ahead: Make sure you have healthy snacks on hand. If you know you’re going to be busy, pack a few snack-a-jacks or a protein brownie to take with you.
- Portion Control: Pre-portion your snacks so you don’t overdo it. It’s easy to eat an entire bag of crisps when you’re not paying attention, so portioning them out in advance helps keep things in check.
- Stay Hydrated: Sometimes, we mistake thirst for hunger. Before reaching for a snack, try drinking a glass of water or herbal tea to see if that satisfies you.
- Enjoy Treats in Moderation: You don’t have to give up everything you love. If you want a piece of chocolate or a small bowl of ice cream, go ahead—just be mindful of how much you’re eating.
Ready to Take Control of Your Menopause Journey?
If you’re struggling with weight loss during menopause and want to take the next step toward achieving your goals, we’re here to help.
Our Fit Over 40 Programme is designed specifically for women in their 40s, 50s, and 60s who are dealing with hormonal changes and want to regain their confidence. Whether you’re looking to drop a dress size or lose 15-25 pounds, we can help you get there with our personalised approach.
- Download our free guide on weight loss and fitness during menopause: [Download here]
- Sign up for our free training to discover the secrets to weight loss for women over 40: [Sign up here]
- Learn more about our Fit Over 40 Programme and how we can help you drop 1-2 dress sizes in 12 weeks:[Learn more here]