‘I’m 64 - a simple meal plan helped me shed pounds and stay slender after menopause without dieting'

‘I’m 64 - a simple meal plan helped me shed pounds and stay slender after menopause without dieting'

Best foods for weight loss

Solen Le Net

By Solen Le Net

Published: 25/05/2024

- 13:37

Updated: 25/05/2024

- 13:59

A successful slimmer has shared the meal plan that helped her shed pounds after menopause

Weight management can prove a challenge at the best of times, but a hormonal decline during menopause tends to make fat loss harder.

Fortunately, slimmers have managed to successfully shed pounds after menopause with the help of simple dietary tweaks.

Tamara, a 64-year-old health enthusiast, recently detailed the meal plan that helped her shed the pounds that she piled on during menopause.

“Today I am going to show you what I eat in a day to stay slim at 64,” she told her followers. “Although I have never been significantly overweight, I did go through several years through the ages of 45 to 55 where I did carry an extra 10 or 15 pounds of menopausal weight.

Tamara and stock image of black beans

Tamara changed her meal plan after menopause to maintain a healthy figure


The secret, according to Tamara, is not to focus on shedding pounds but to prioritise staying healthy.

"By focussing on eating for health and energy I managed to shed those pounds without any dieting and I have managed to maintain [my weight] for pretty much the past 10 years," she said.

“I don’t follow a specific diet, I’m not vegetarian, I’m not carnivore, I don’t count calories and carbs.

"I eat mostly plant-based and aim to include a variety of protein, plants and healthy fats throughout the day. Of course, I try to minimise sugar, but I do indulge in dark chocolate on a pretty regular basis.”

“My weight has seemed to stay the same whether I’m exercising or not, so I do think that maintaining my weight is mostly due to what I eat."


Tamara starts the day with a bowl of quick oatmeal packed with superfoods like ground flaxseeds and walnuts to target her cholesterol.

Packed with fibre and an array of nutrients, oatmeal is an excellent choice for weight loss thanks to its satiating effect.


For lunch, the Tamara likes to eat chicken sausages for their protein and a side portion of Sauerkraut for its antioxidants and fibre.

“In just a couple of minutes we have a fast, easy, high-protein, probiotic-rich lunch,” the content creator added.

Afternoon snack

Tamara’s preferred afternoon snack is a green smoothie which includes broccoli sprouts, two cups of blueberries, protein powder, spinach, ginger and lemon.


Canned white beans with green fresh dill leaf

Canned beans are packed with protein


“It makes me feel like I’ve had a transfusion of energy,” the 64-year-old told her followers.


A typical dinner for Tamara may include a black bean chilli, consisting of black beans, canned tomatoes, onion and garlic, yellow zucchini squash, one red bell pepper, sweet potato, frozen sweet corn, chilli powder and ground cumin.

“It’s a one-pot cosy meal loaded with protein, fibre, antioxidants, vitamins and minerals," explained Tamara. “It’s incredibly delicious and super healthy.”

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