The Menopause Diet 5 Day Plan to Lose Weight

Simply nibbling a little protein 10-15 minutes before a meal actually helps you feel satisfied faster and eat less at each meal, says Dr. Gillespie, author of The Menopause Diet. Plus, they’re a great way to use up leftovers. So pick a quick “starter” from our list before you sit down to eat-especially at peak hunger times.

• 1/2 oz. hard cheese, such as Provolone, Cheddar or Gruyere
• 1 oz chicken breast, turkey breast or lean roast beef
• 1/2 hard-boiled egg
• 5 almonds or walnut halves

Day 1

BREAKFAST
1/3 cup slow-cooking oatmeal
prepared with 1/2 cup soy milk and sprinkled with 1 Tbs. whey protein powder
and 1 tsp. raisins

SNACK
1 medium apple, 1 oz. string
cheese

LUNCH
1 cup vegetarian chili

SNACK
1 cup vegetable soup and 1 medium orange

DINNER
Marinated Flank Steak
In a resealable plastic bag, combine 2 Tbs. lime juice, 2 tsp. each crushed garlic, diced jalapeno, fresh diced cilantro and chopped onions; add 1/3 pound flank steak and refrigerate 1-8 hours. Grill.

Zucchini Marinara
Steam unlimited chopped zucchini with fresh chopped spearmint. Serve with 1/2 cup tomato sauce.

Day 2

BREAKFAST
Feta Frittata:
Beat 2 eggs with 2 Tbs. milk; add 1 Tbs. crumbled feta, 1/4 cup finely grated zucchini and 1 slice cooked Canadian bacon, diced. In small skillet, heat 1 tsp. olive oil; add egg mixture, cover and cook over low heat, 12 minutes.

SNACK
1/4 cantaloupe and 1/2 cup yogurt, any flavor

LUNCH
Unlimited tomato and arugula with 3 oz. ham, chicken or turkey drizzled with 1-2 Tbs. vinegar, unlimited watermelon.

SNACK

Strawberry salad
Drizzle 2 Tbs. orange juice over 1 cup fresh sliced
strawberries

DINNER
Lemon Grilled Chicken
In resealable plastic bag, combine 1/8 cup fresh lemon juice, 1 tsp. each thyme, lemon peel and pressed garlic,and two chicken breast halves; refrigerate 1-8 hours. Grill or broil until cooked through.
Unlimited baby green beans with 1 Tbs. unsalted butter
1 grilled, boiled or baked red potato drizzled with 1 tsp. olive oil.

Day 3

BREAKFAST
Apple with Dutch Chocolate Dip
Dip 1 apple cut into wedges in 1 packet of Swiss Miss Fat-Free Sugar-Free chocolate mix.
1 cup soy milk

SNACK
1 cup black bean soup with 1 slice chopped cooked Canadian bacon

LUNCH
Chicken and Mandarin Salad
Top unlimited romaine lettuce and diced red onion with 6 oz. rotisserie chicken, 1/2 can drained mandarin oranges ( reserve liquid). For
dressing, combine reserved liquid with rice wine vinegar to taste.

SNACK
1 cup low-fat yogurt, any flavor,topped with 1/2 cup berries

DINNER
Ginger Shrimp in Napa Cabbage
Combine 6 oz. cooked shrimp with unlimited bean sprouts,
pickled ginger slices and water chestnuts and 1-2 Tbs. teriyaki sauce; serve rolled in steamed Napa cabbage leaves.

Baked Asparagus
In baking dish, mist unlimited asparagus with olive oil cooking spray; bake,covered, at 400 degrees F, 10 minutes.
1/2 oz. dark chocolate

Day 4

BREAKFAST
Chocolate Peanut Butter Shake
In blender, combine 1 cup soy milk, 1 packet Swiss Miss Fat-Free
Sugar-Free chocolate mix, 2 tsp. peanut butter and 3 ice cubes. Blend until smooth.

SNACK
Tuna and White Bean Salad
Top unlimited romaine lettuce with one 4 oz. can water-packed
tuna, 1/2 cup white beans and unlimited chives, shallots, diced red bell
pepper; dress with unlimited lemon juice and 1 tsp. olive oil.

LUNCH
4 oz. broiled salmon drizzled with lemon juice
1/2 cup applesauce

SNACK
Fourth of July Cottage Cheese
Mix 1 cup 2% cottage cheese with unlimited blueberries, raspberries and boysenberries

DINNER
Chicken Stir-Fry
In large skillet, heat 1 tsp. peanut oil. Add unlimited sliced watercress, 5 oz. cooked diced chicken, 1/4 cup diced tofu, 1 Tbsp. oyster sauce, 1/4 cup reduced fat chicken broth; cover until heated through and watercress is wilted. Serve over 1/2 cup wild rice and 1 tsp. each chopped pecans and scallions.

Day 5

BREAKFAST
2 scrambled eggs with 3 oz. lox
1 slice whole-wheat bread

SNACK
1 cup fresh sliced fruit
1 slice toasted raisin bread with 1 Tbs. unsalted butter

LUNCH
Unlimited tomato and arugula with
3 oz. ham, chicken or turkey drizzled wtih 1-2 Tbs. vinegar
Unlimited watermelon

SNACK
Cherry Frappe
In a blender, puree 1/4 cup each soy milk, apple juice and pitted Bing cherries.Transfer to saucepan and simmer with a cinnamon stick for 2 minutes;chill and serve.

DINNER
Seared Black Scallops
In skillet heat 1 tsp. peanut oil. Toss 5 oz. scallops in 2 tsp. black sesame seeds and add to skillet, stirring, until cooked through.
1 cup cooked lima beans drizzed with 1 tsp. olive oil

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