Best foods for menopause weight loss
Foods that support a modest calorie deficit, higher protein, fiber, and strength-training recovery during peri and post-menopause.
Muscle retention and satiety are the priority. These foods make it easier to keep protein high without turning every meal into a diet product.
16 top picks
- 🐟
1. Salmon
235 kcal · 24.9g P · 4 oz fillet
- 🍗
2. Chicken breast
287 kcal · 53.9g P · 1 medium breast
- 🦃
3. Turkey breast
153 kcal · 33.9g P · 4 oz
- 🥚
4. Eggs (large)
78 kcal · 6.5g P · 1 large egg
- 🥣
5. Greek yogurt (plain, nonfat)
145 kcal · 24.5g P · 1 cup
- 🥣
6. Cottage cheese (low-fat)
183 kcal · 24.9g P · 1 cup
- 🥢
7. Tofu (firm)
360 kcal · 42.5g P · 1 block (1 cup)
- 🫘
8. Lentils (cooked)
230 kcal · 17.8g P · 1 cup cooked
- 🫘
9. Black beans (cooked)
227 kcal · 15.3g P · 1 cup cooked
- 🌾
10. Quinoa (cooked)
222 kcal · 8.1g P · 1 cup cooked
- 🥣
11. Oatmeal (cooked)
166 kcal · 5.8g P · 1 cup cooked
- 🥬
12. Spinach
7 kcal · 0.9g P · 1 cup raw
- 🥬
13. Kale
33 kcal · 2.9g P · 1 cup chopped
- 🫐
14. Blueberries
84 kcal · 1g P · 1 cup
- 🌰
15. Almonds (raw)
162 kcal · 5.9g P · 1 oz (~23 nuts)
- 🫒
16. Olive oil
124 kcal · 0g P · 1 tbsp
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