7-day plan~1,700 kcalHigh proteinFiber-richSteady energy

Perimenopause Weight Loss Meal Plan

Women in perimenopause who want a filling, steady-energy eating plan at about 1,700 calories a day.

Perimenopause is the transition years before menopause, and it is a smart time to build eating habits you can keep. This 7-day perimenopause weight loss meal plan pairs protein and fiber at every meal to support fullness and steady energy.

Calories sit a little higher than our other plans, around 1,700 a day, because many women in this stage stay active and want meals that carry them through the afternoon.

Expect familiar foods: Greek yogurt, eggs, chicken, salmon, tofu, beans, oats, and vegetables, with added sugar and alcohol kept low.

Portion guide

This plan is set at about 1,700 calories a day. To eat less, drop the second snack and cut starch portions (oats, rice, quinoa, potato) by one-third. To eat more, add 1/2 cup of a whole grain or one extra ounce of protein to lunch and dinner. Protein and non-starchy vegetables stay the same at every level.

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Day	Breakfast	Lunch	Dinner	Snacks	Total
Day 1	Greek yogurt protein bowl385 1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds P 51.5 g · C 27 g · F 8.5 g	Chicken club lettuce wraps460 4 oz grilled chicken, 2 slices turkey bacon, 1/4 avocado, lettuce and tomato, 1 tbsp light mayonnaise, 1 cup grapes, 1 string cheese P 39 g · C 21 g · F 23 g	Chicken and vegetable stir-fry with brown rice505 4 1/2 oz chicken breast, 1 1/2 cups stir-fry vegetables, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-ginger sauce P 39.5 g · C 51.5 g · F 14 g	Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g Greek yogurt with berries135 3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries P 18 g · C 17 g · F 1 g	1660 kcal
Day 2	Hearty overnight oats with chia and blueberries385 3/4 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1/2 cup blueberries P 14 g · C 61 g · F 9.5 g	Tuna and white bean salad with orange470 5 oz tuna in water, 1/2 cup cannellini beans, 2 cups arugula, 1/2 cup cherry tomatoes, 2 tsp olive oil, 4 whole-grain crackers, 1 small orange P 38 g · C 50 g · F 12.9 g	Beef and broccoli with brown rice520 4 oz lean sirloin strips, 2 cups broccoli, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-garlic sauce P 36.5 g · C 49 g · F 19.3 g	Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g String cheese with whole-grain crackers155 1 string cheese, 4 whole-grain crackers P 9 g · C 13 g · F 7 g	1705 kcal
Day 3	Greek yogurt parfait with granola370 1 cup plain nonfat Greek yogurt, 3/4 cup mixed berries, 2 tbsp sliced almonds, 1/4 cup low-sugar granola P 30 g · C 42 g · F 10 g	Lentil vegetable soup with whole-grain roll440 1 1/2 cups lentil-vegetable soup, 1 small whole-wheat roll, side salad with 1 tsp olive oil, 1 medium apple P 19 g · C 77 g · F 6 g	Baked cod plate with whole-grain crackers500 6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans, 1 tbsp tahini, 4 whole-grain crackers P 40.5 g · C 48.5 g · F 16.3 g	Apple with peanut butter185 1 small apple, 1 tbsp natural peanut butter P 4 g · C 24.5 g · F 8 g Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g	1670 kcal
Day 4	Greek yogurt protein bowl385 1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds P 51.5 g · C 27 g · F 8.5 g	Shrimp and brown rice bowl with string cheese495 4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil, 1 tbsp peanuts, 1 string cheese P 39 g · C 50 g · F 16.5 g	Chicken fajita bowl525 4 1/2 oz chicken breast, 1 cup sauteed peppers and onion, 1/2 cup black beans, 1/4 avocado, 2 tbsp salsa, 1/2 cup cooked brown rice, 1 tsp olive oil P 46 g · C 52 g · F 14 g	Greek yogurt with berries135 3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries P 18 g · C 17 g · F 1 g Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g	1715 kcal
Day 5	Big cottage cheese and pineapple bowl400 1 1/2 cups 2% cottage cheese, 1/2 cup pineapple chunks, 2 tbsp chopped walnuts P 40.5 g · C 26.5 g · F 15 g	Salmon and wild rice plate435 4 oz baked salmon, 1 cup roasted Brussels sprouts, 1/2 cup cooked wild rice, 1 tsp olive oil, 1 tbsp slivered almonds P 33 g · C 30 g · F 20.5 g	Baked salmon plate with quinoa, asparagus, and a roll555 5 oz baked salmon, 1/2 cup cooked quinoa, 8 roasted asparagus spears, 1 small whole-wheat roll, side salad P 42.5 g · C 45 g · F 23.8 g	String cheese with whole-grain crackers155 1 string cheese, 4 whole-grain crackers P 9 g · C 13 g · F 7 g Kefir with berries105 1/2 cup plain kefir, 1/2 cup mixed berries P 5.5 g · C 16 g · F 2.2 g	1650 kcal
Day 6	Protein oats with banana445 1/2 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1 scoop vanilla whey protein, 1/2 banana P 36.5 g · C 52.5 g · F 9.7 g	Mediterranean chickpea salad with string cheese490 1 cup chickpeas, cucumber, tomato, and red onion, 1 oz feta cheese, 2 tsp olive oil, 5 kalamata olives, 1 string cheese P 22.5 g · C 40 g · F 25.5 g	Greek lemon chicken plate with pita470 4 1/2 oz grilled chicken breast, 3/4 cup roasted potato wedges, 1 cup roasted green beans, 2 tbsp tzatziki, side salad, 1/2 whole-wheat pita P 37 g · C 51 g · F 12.5 g	Apple with peanut butter185 1 small apple, 1 tbsp natural peanut butter P 4 g · C 24.5 g · F 8 g Cottage cheese with cucumber85 1/2 cup 2% cottage cheese, cucumber slices P 13 g · C 6 g · F 1.7 g	1675 kcal
Day 7	Greek yogurt protein bowl385 1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds P 51.5 g · C 27 g · F 8.5 g	Chicken quesadilla with black beans440 1 whole-wheat tortilla, 3 oz chicken, 1/4 cup shredded cheddar, 2 tbsp salsa, 1/2 cup black beans, 1 tbsp guacamole, side salad P 35 g · C 45 g · F 12 g	Hearty turkey and bean chili bowl540 2 cups turkey and bean chili, 1/4 cup shredded cheddar, 1 small corn tortilla, side salad with 1 tsp olive oil P 36 g · C 56 g · F 19.5 g	Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g Greek yogurt with berries135 3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries P 18 g · C 17 g · F 1 g	1675 kcal

Day 1

1660 kcal

Breakfast

Greek yogurt protein bowl385

1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds

P 51.5 g · C 27 g · F 8.5 g

Lunch

Chicken club lettuce wraps460

4 oz grilled chicken, 2 slices turkey bacon, 1/4 avocado, lettuce and tomato, 1 tbsp light mayonnaise, 1 cup grapes, 1 string cheese

P 39 g · C 21 g · F 23 g

Dinner

Chicken and vegetable stir-fry with brown rice505

4 1/2 oz chicken breast, 1 1/2 cups stir-fry vegetables, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-ginger sauce

P 39.5 g · C 51.5 g · F 14 g

Snacks

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Greek yogurt with berries135

3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries

P 18 g · C 17 g · F 1 g

Day 2

1705 kcal

Breakfast

Hearty overnight oats with chia and blueberries385

3/4 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1/2 cup blueberries

P 14 g · C 61 g · F 9.5 g

Lunch

Tuna and white bean salad with orange470

5 oz tuna in water, 1/2 cup cannellini beans, 2 cups arugula, 1/2 cup cherry tomatoes, 2 tsp olive oil, 4 whole-grain crackers, 1 small orange

P 38 g · C 50 g · F 12.9 g

Dinner

Beef and broccoli with brown rice520

4 oz lean sirloin strips, 2 cups broccoli, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-garlic sauce

P 36.5 g · C 49 g · F 19.3 g

Snacks

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

String cheese with whole-grain crackers155

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Day 3

1670 kcal

Breakfast

Greek yogurt parfait with granola370

1 cup plain nonfat Greek yogurt, 3/4 cup mixed berries, 2 tbsp sliced almonds, 1/4 cup low-sugar granola

P 30 g · C 42 g · F 10 g

Lunch

Lentil vegetable soup with whole-grain roll440

1 1/2 cups lentil-vegetable soup, 1 small whole-wheat roll, side salad with 1 tsp olive oil, 1 medium apple

P 19 g · C 77 g · F 6 g

Dinner

Baked cod plate with whole-grain crackers500

6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans, 1 tbsp tahini, 4 whole-grain crackers

P 40.5 g · C 48.5 g · F 16.3 g

Snacks

Apple with peanut butter185

1 small apple, 1 tbsp natural peanut butter

P 4 g · C 24.5 g · F 8 g

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Day 4

1715 kcal

Breakfast

Greek yogurt protein bowl385

1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds

P 51.5 g · C 27 g · F 8.5 g

Lunch

Shrimp and brown rice bowl with string cheese495

4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil, 1 tbsp peanuts, 1 string cheese

P 39 g · C 50 g · F 16.5 g

Dinner

Chicken fajita bowl525

4 1/2 oz chicken breast, 1 cup sauteed peppers and onion, 1/2 cup black beans, 1/4 avocado, 2 tbsp salsa, 1/2 cup cooked brown rice, 1 tsp olive oil

P 46 g · C 52 g · F 14 g

Snacks

Greek yogurt with berries135

3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries

P 18 g · C 17 g · F 1 g

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Day 5

1650 kcal

Breakfast

Big cottage cheese and pineapple bowl400

1 1/2 cups 2% cottage cheese, 1/2 cup pineapple chunks, 2 tbsp chopped walnuts

P 40.5 g · C 26.5 g · F 15 g

Lunch

Salmon and wild rice plate435

4 oz baked salmon, 1 cup roasted Brussels sprouts, 1/2 cup cooked wild rice, 1 tsp olive oil, 1 tbsp slivered almonds

P 33 g · C 30 g · F 20.5 g

Dinner

Baked salmon plate with quinoa, asparagus, and a roll555

5 oz baked salmon, 1/2 cup cooked quinoa, 8 roasted asparagus spears, 1 small whole-wheat roll, side salad

P 42.5 g · C 45 g · F 23.8 g

Snacks

String cheese with whole-grain crackers155

1 string cheese, 4 whole-grain crackers

P 9 g · C 13 g · F 7 g

Kefir with berries105

1/2 cup plain kefir, 1/2 cup mixed berries

P 5.5 g · C 16 g · F 2.2 g

Day 6

1675 kcal

Breakfast

Protein oats with banana445

1/2 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1 scoop vanilla whey protein, 1/2 banana

P 36.5 g · C 52.5 g · F 9.7 g

Lunch

Mediterranean chickpea salad with string cheese490

1 cup chickpeas, cucumber, tomato, and red onion, 1 oz feta cheese, 2 tsp olive oil, 5 kalamata olives, 1 string cheese

P 22.5 g · C 40 g · F 25.5 g

Dinner

Greek lemon chicken plate with pita470

4 1/2 oz grilled chicken breast, 3/4 cup roasted potato wedges, 1 cup roasted green beans, 2 tbsp tzatziki, side salad, 1/2 whole-wheat pita

P 37 g · C 51 g · F 12.5 g

Snacks

Apple with peanut butter185

1 small apple, 1 tbsp natural peanut butter

P 4 g · C 24.5 g · F 8 g

Cottage cheese with cucumber85

1/2 cup 2% cottage cheese, cucumber slices

P 13 g · C 6 g · F 1.7 g

Day 7

1675 kcal

Breakfast

Greek yogurt protein bowl385

1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds

P 51.5 g · C 27 g · F 8.5 g

Lunch

Chicken quesadilla with black beans440

1 whole-wheat tortilla, 3 oz chicken, 1/4 cup shredded cheddar, 2 tbsp salsa, 1/2 cup black beans, 1 tbsp guacamole, side salad

P 35 g · C 45 g · F 12 g

Dinner

Hearty turkey and bean chili bowl540

2 cups turkey and bean chili, 1/4 cup shredded cheddar, 1 small corn tortilla, side salad with 1 tsp olive oil

P 36 g · C 56 g · F 19.5 g

Snacks

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Greek yogurt with berries135

3/4 cup plain nonfat Greek yogurt, 1/2 cup mixed berries

P 18 g · C 17 g · F 1 g

What to buy this week

•Plain nonfat Greek yogurt, kefir, and 2% cottage cheese
•Eggs and liquid egg whites
•Chicken breast and lean ground turkey
•Salmon fillets and shrimp
•Firm tofu and canned tuna in water
•Rolled oats and low-sugar granola
•Quinoa, brown rice, and farro
•Chickpeas, black beans, and cannellini beans
•Mixed berries, bananas, apples, and oranges
•Spinach, arugula, broccoli, peppers, zucchini, sweet potato
•Almonds, walnuts, tahini, and natural peanut butter

Food swaps

Instead of	Try	Why
1 scoop vanilla whey protein	1 cup plain nonfat Greek yogurt	Keeps protein high in smoothies and oats.
4 1/2 oz chicken breast	5 oz shrimp or 4 oz firm tofu
5 oz salmon	5 oz cod or canned salmon
3/4 cup cooked brown rice	3/4 cup cooked quinoa or 1 cup roasted sweet potato
1 cup grapes	1 cup mixed berries	Both are whole fruit with no added sugar.
2 tbsp tzatziki	2 tbsp plain Greek yogurt with lemon

Frequently asked questions

What is a good perimenopause weight loss eating plan?

One that pairs protein and fiber at every meal, keeps added sugar and alcohol low, and includes calcium- and vitamin D-rich foods. This plan does all four across seven days at about 1,700 calories, so meals stay filling while you stay in a modest deficit.

What changes in perimenopause can affect my weight?

Many women notice shifts in body composition, sleep, and daily energy during the years before menopause. Those changes often mean muscle mass needs more support and appetite needs more structure, which is exactly what the protein-and-fiber approach here is built for.

Do I have to cut carbs in perimenopause?

No. Fiber-rich carbohydrates such as oats, beans, quinoa, and potatoes are part of every day on this plan. Keeping portions moderate and pairing carbs with protein is more useful than cutting them out.

Related plans & recipes

Menopause Diet Plan→Weight Loss Meal Plan for Women Over 50→Diet for Perimenopause→

Choose your stage

Menopause Diet Plan Weight Loss Meal Plan for Women Over 50 Perimenopause Weight Loss Meal Plan

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.