Hormonal changes, shifting body composition, the increase in stress that comes with career and family changes and the way your body handles sugar all contribute to weight gain in midlife. The diets that used to work for you won't have the same effect simply because you aren't working with the same body anymore. Your needs have changed.
The Menopause Diet 5 Day Plan To Lose Weight is a Monday-to-Friday routine that uses menopause-friendly meal replacements for breakfast and/or lunch, plus protein-forward dinners, to simplify calories and improve consistency. It’s designed as a short reset to reduce bloating, steady energy, support sleep, calm stress and restart weight loss in perimenopause and menopause.
5 Day Diet : At A Glance
This menopause diet plan is simple and structured. For weight maintenance replace 1 meal a day, for weight loss replace two meals per day.
Duration 2-4 weeks : 5 days (Mon–Fri)
Meals: replace breakfast and/or lunch
Dinner: nutritionist supported recipes
Daily movement habits
Supports: weight gut health, sleep, energy
Suitable for perimenopause and menopause
Not suitable : pregnant /breastfeeding
What Makes The Menopause Diet Different?
- Nutritionist-designed approach
- Menopause-specific meal structure
- Daily movement support
- Protein-focused
- Symptom support
- Practical for busy women
- Recipes + meal replacements
Why Weight Loss Feels Harder In Menopause
Feel like you have no control over your body anymore? Welcome to midlife :) During perimenopause and menopause, changes in hormone levels, particularly oestrogen, can affect where your body stores fat, how sensitive you are to insulin, and even how hungry or energised you feel day to day.
At the same time, we naturally begin to lose muscle as we get older. Muscle plays an important role in metabolism and blood sugar balance, which is why maintaining protein intake and regular movement becomes more important in midlife. Add in disrupted sleep, higher stress levels and the very real impact of fatigue, and it’s easy to see why weight loss can start to feel harder than it once did.
Many women also notice weight shifting away from the hips and thighs and more towards the middle. While this is common, it doesn’t mean it’s something you simply have to accept. The goal isn’t to eat less and punish yourself with exercise, it’s to support your body differently, with balanced nutrition, enough protein, movement that works in real life, and habits that feel sustainable long term.
This 5 day menopause diet plan is designed with exactly that in mind.
Nutritionist insight - Why Weight Goes To Your Middle
“Changes in body shape are really common in midlife. As hormone levels shift, particularly oestrogen, it’s normal for weight to move from areas like the hips and thighs more towards the middle. At the same time, changes in insulin sensitivity, stress levels, and a gradual loss of muscle can make it easier to store fat in this area. Rather than focusing on restriction, it can help to come back to a few key foundations: → Prioritise protein to support muscle growth and help you feel fuller for longer → Include some strength-based movement (even simple exercises at home like squats or bodyweight movements whilst the kettle boils) → Keep meals balanced to support steady energy and blood sugar”
— Claire Thomas, BANT Qualified Nutritionist
Why This Menopause Diet Plan Includes Movement
During menopause, small, regular movements make a difference. Muscle plays an important role in how your body uses blood sugar for energy, which is why simple habits like walking after meals, taking the stairs or doing a few squats regularly can make a difference over time. Using your muscles more often throughout the day supports energy, blood sugar balance and metabolic health.
Nutritionist insight - Can something as simple as walking after meals really help?
“Yes, and this is one of the simplest things you can do. After you eat, your blood sugar naturally rises. A short walk helps your muscles use that sugar more effectively, rather than it staying in your bloodstream. This can help: → Reduce that afternoon energy dip → Support more stable energy levels → Ease digestion and bloating You don’t need a long walk, 5 to 10 minutes after a meal, like walking around the block or tidying the kitchen, is enough to make a difference and can sometimes have more impact on blood sugar than one longer workout done later in the day”
— Claire Thomas, BANT Qualified Nutritionist
Nutritionist insight - Do I need to exercise more or just move differently?
“It’s often less about doing more, and more about using your muscles regularly. Muscle plays a key role in how your body handles blood sugar. The more you use it, the better your body becomes at managing energy. This doesn’t have to mean the gym. It can look like: → Standing up regularly instead of sitting for long periods → Taking short movement breaks during the day → Carrying shopping bags rather than always using a trolley → Taking the stairs when you can → Standing while on phone calls → Getting up from your chair without using your hands These small movements might not feel like much, but done consistently, they can have a real impact on your energy and metabolism."
— Claire Thomas, BANT Qualified Nutritionist
Nutritionist insight - Can simple exercises like squats and calf raises really help?
“They can, and they’re a great place to start. Movements like squats and calf raises use your largest muscle groups, which act like a ‘sink’ for glucose, pulling sugar out of the bloodstream and into muscle to be used for energy That’s why even small habits can help, such as: → Doing a few squats while waiting for the kettle to boil → Calf raises while brushing your teeth → Standing up and sitting down a few extra times during the day It’s not always about intensity; it’s about using your muscles regularly.”
— Claire Thomas, BANT Qualified Nutritionist
What Results Can I expect From The Menopause Diet?
Based on a 4 week consumer study of 60 women aged 45-65 replacing 2 meals per day.
Before You Start : How To Follow The 5 Day Menopause Plan
Putting effort into anything is easier when you can see progress. Make a note of your starting point: weight, waist measurement, activity levels, protein intake. You can find other tables on the benchmark page.
WHERE ARE YOU NOW?
Breakfast, Lunch, Dinner Day 1
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BREAKFAST
Eve Biology Vanilla shakes with decaf espresso. Blends in 60 secs. If anxiety and hot flashes aren't an issue for you, go caffeinated coffee.
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LUNCH
Chocolate shake will add another 25.4g protein to set you up for your afternoon and keep cravings at bay. If you need a snack go high protein with healthy fats.
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DINNER
SEE RECIPELow carb lasagne, less calories, more protein, more veg. Freezes well. Will please the whole family while balancing your hormones.
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MOVEMENT HABIT
5-10 minute walks after meals. Why? Supports digestion, energy and blood sugar balance
Breakfast, Lunch, Dinner Day 2
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BREAKFAST
Eve Biology Strawberry meal replacement shake with blueberries and ice for a antioxidant boost
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LUNCH
Eve Biology Vanilla shake with water and ice. Add a half a banana if you prefer a thick shake.
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DINNER
SEE RECIPEPistachio and Herb Encrusted Salmon. We all need more Omega 3 in our diet and salmon is packed with it. Pistachios are high in fibre and linked to balancing blood sugar, cholesterol and blood pressure.
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MOVEMENT HABIT
Calf raises brushing teeth. Why? Improves balance, builds muscle, tones legs.
Nutitinist Insight- Why Do I Get The 3pm Energy Crash?
“That afternoon dip is often a reflection of how your earlier meals have prepared you. If breakfast or lunch is low in protein or fibre, it can lead to a rise and then drop in energy. A simple place to start: → Build meals around protein, fibre, and healthy fats – the recipe page has some great examples of balanced meals → Avoid relying on sugary snacks or multiple coffees to get through Even a short 10-minute walk or doing squats after lunch can help steady your energy levels.”
— Claire Thomas, BANT Qualified Nutritionist
Breakfast, Lunch, Dinner Day 3
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BREAKFAST
Add a handful of raspberries to Vanilla or Strawberry with nut milk. Flaxseed optional. Always add powder to liquid for a smoother shake.
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LUNCH
Vanilla shake. Remember to drink slowly, even if busy. Your stomach needs to recognise your shake as a meal not a drink.
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DINNER
SEE RECIPECreamy Spinach Stuffed Chicken Breasts. Packed with protein - indulgent, filling and easy to make.
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MOVEMENT HABIT
20 minute brisk walk. Why? Brisk walking raises your heart rate and benefits cardiovascular health.
Breakfast, Lunch, Dinner Day 4
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BREAKFAST
Eve Biology Vanilla shake, add a teaspoon of heart supporting flaxseed. Gives a nutty edge to the flavour profile.
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LUNCH
Eve Biology Chocolate Shake. If you make it at home store in the fridge until you're ready to drink it. High protein snack if you need it between 3 and 4pm.
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DINNER
SEE RECIPECourgette Bolognaise. Ultimate crowd pleaser, Our recipe uses spiralled courgette to delver even more nutrients and picks up the flavour of the sauce brilliantly
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MOVEMENT HABIT
3 sets of squats - build up to 10. Why? Builds lower body strength, burns calories, improves mobility. Bonus - toned bottom!
Breakfast, Lunch, Dinner Day 5
RECIPES-
BREAKFAST
Vanilla shake, will support a good morning and make sure you're satisfied until lunch.
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LUNCH
Eve Biology strawberry shake, packed with vitamins and minerals, protein, fibre and calming adaptogens to keep your afternoon on track.
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DINNER
SEE RECIPEHealthy Cottage Pie. Lower in carbohydrates and calories than a traditional one but packed with protein and flavour. Can be made in advance
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MOVEMENT HABIT
Press ups, start with the wall, graduate to floor. Why? Posture, injury resilience, upper body strength and joint health. Bonus - more toned arms.
Frequently Asked Questions
How long do I do the Menopause Diet 5 Day Diet for?
For weight loss realistically you'll be looking at 4-6 weeks. For weight maintenance after weight loss you'll be replacing one meal a day 5 days a week. When you feel you don't need the support anymore switch to regular meals.
Do I have to replace both breakfast and lunch?
No, you can replace one meal and use your second Eve shake as a snack so can still keep to a routine and aren't tempted by sugar and carb heavy grab and go snacks.
Will this work if I’m on HRT?
Often yes, because the plan is primarily about a routine, supportive vitamins, mineral and adaptogens, protein and calorie consistency. If you have medical conditions or medications affected by diet changes, check with your clinician.
Are the shakes suitable for long-term use?
Yes, Eve Biology shakes are formulated with balanced nutrition in mind, making them suitable for long-term use. They provide an excellent source of essential vitamins, minerals, protein, and fibre, making them a sustainable option for ongoing health maintenance.
What if I have dietary restrictions?
Eve Biology shakes are crafted to accommodate various dietary needs. They are gluten-free, soy-free and dairy free and can be suitable for those with lactose intolerance or other common dietary restrictions. However, we always recommend checking the ingredient list and consulting with a healthcare professional if you have specific concerns or severe allergies.
How quickly will I see results?
The timeframe for seeing results can vary based on individual health goals and how consistently you use the shakes as part of your diet. Many users begin to notice improvements in their energy levels and overall well-being within the first few weeks. For weight management, results can typically be observed as part of a balanced diet and regular exercise routine over several weeks to months.
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