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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About Larrian
Larrian Gillespie is a gynecologic urologist who received her medical degree from the University of California at Los Angeles School of Medicine and practiced Urology and Urogynecology in Beverly Hills for 15 years before retiring.With an ability to translate “doctor speak” into terms anyone can understand, Larrian has been featured in over 75 magazine stories and numerous television shows, including Good Morning America, CBS Woman to Woman News, and CNN. She has served on the medical advisory board of SHAPE Magazine, Prevention Books, Readers Digest Books,Oxmoor Books, Low Carb Energy and been a frequent source for numerous other publications, including WebMD.

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