Menopausal Diet Plan Recipes for Gut Health & Weight Loss

Menopausal Diet Plan Recipes for Gut Health & Weight Loss

If you're over 40, your meals need to do more than "fuel" you—they need to heal you.

Menopause affects your hormones, your digestion, and your metabolism all at once. Estrogen drops. Cortisol rises. Insulin gets more sensitive. The result? Weight gain around your belly, increased bloating, and unpredictable energy.

These changes don't mean your body is broken. It means your body is asking for a different kind of nourishment. One that's built around gut health, hormonal support, and blood sugar balance.

The recipes below were designed with that in mind. Each one is:

• High in fiber to improve digestion and support estrogen detox

• Rich in clean protein and anti-inflammatory fats

• Gentle on the gut and low in bloat-triggering ingredients

Use these as part of your weekly menopausal diet plan to ease symptoms, shrink your belly, and feel good in your body again.

Breakfast: Wild Blueberry & Flax Chia Pudding

Why it works:

• Wild blueberries support gut and brain health with powerful antioxidants

• Chia and flax are rich in omega-3s and fiber to reduce inflammation and support hormone metabolism
  

Ingredients:

• 3 tbsp chia seeds

• 1 tbsp ground flaxseed

• 1/2 cup wild blueberries (fresh or frozen)

• 1 cup unsweetened almond milk

• Dash of cinnamon
  

Instructions:

1. Stir all ingredients in a glass container.

2. Let sit overnight or for at least 4 hours.

3. Serve with optional toppings: walnuts, coconut flakes, or a drizzle of almond butter.
   

Lunch: Sweet Potato, Lentil & Arugula Bowl

Why it works:

• Sweet potatoes provide resistant starch and keep blood sugar stable

• Lentils offer plant-based protein and gut-friendly fiber

• Arugula supports liver detox and digestion
  

Ingredients:

• 1/2 roasted sweet potato (cubed)

• 1/2 cup cooked lentils

• 1 cup arugula

• 1 tbsp olive oil

• Juice of 1/2 lemon
  

Instructions:

1. Combine sweet potatoes, lentils, and arugula in a bowl.

2. Drizzle with olive oil and lemon juice.

3. Toss and serve warm or chilled.
   

Dinner: Tofu Stir-Fry with Ginger & Greens

Why it works:

• Tofu contains phytoestrogens that support estrogen balance

• Ginger soothes digestion and reduces inflammation

• Greens provide minerals that calm the nervous system and support gut repair
  

Ingredients:

• 1/2 block extra-firm tofu (cubed)

• 1 cup broccoli florets

• 1/2 cup chopped bok choy

• 1 tsp grated ginger

• 1 tbsp coconut aminos

• 1 tsp sesame oil
  

Instructions:

1. Sauté tofu in sesame oil until golden.

2. Add ginger, broccoli, and bok choy.

3. Cook for 4–5 minutes. Add coconut aminos and toss.

4. Serve over cauliflower rice or quinoa.
   

Snack: Gut-Friendly Hummus Plate

Why it works:

• Chickpeas are high in fiber and support steady energy

• Raw veggies help stimulate digestive enzymes and reduce bloating
  

Ingredients:

• 1/4 cup hummus

• Sliced cucumbers, carrots, and red bell pepper
  

Instructions:

• Arrange veggies around a scoop of hummus. Serve fresh.

Final Thoughts: Healing Through Food Is Possible

You don’t need a restrictive diet or exhausting workout plan. You need food that works with your body now. These recipes are simple, healing, and made for real life—so you can spend less time figuring out what to eat and more time feeling like yourself again.

Get your free MEND Gut-Healing Blueprint now! 👉