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Hot flashes and mood swings make many of us reach for hormonal replacement therapy for relief. However, the best meal delivery services for menopause weight loss can also ease menopausal symptoms. Although we’ve been conditioned to feel powerless in this stage of life, taking control of our diet can empower us to change that narrative.

Whether you’re in menopause, just starting perimenopause, or have completed a menses-free year, you don’t have to be a victim of night sweats, belly fat, or energy loss. Science has shown that certain foods can make you feel better, and the right meal delivery service can help.

We’ve curated a list of the most hormonal-friendly and nutrient rich food services, plus some great tips to make transitioning to this new phase of life easier. The fact they help you lose weight is just an added bonus.

It absolutely is. For it to be sustainable, however, it’s important to understand why one gains weight in the first place. Although the onset of menopause begins around one’s early 50s, it’s during perimenopause when women begin experiencing menopausal symptoms.

“During perimenopause there’s a lot of things going on,” explains Katie Bressack, Board Certified Integrative Nutrition Holistic Health Coach, and Wellness Expert. “Hormones shift and change. We gradually gain weight as we age, because our metabolism shifts, and changes.”

Less activity, as well as genetics, contribute to menopausal weight gain. “[It’s] more noticeable, because we tend to gain a lot of the weight in our abdomen. Pre-menopause we tend to gain it around our hips and our thighs more. [Afterwards] it goes right to the belly.”

Noticing these changes before one’s entered menopause (the full year of going without a menstrual period), and switching our lifestyle can lessen symptoms. Diet is a great place to start, explains Bressack.

“No matter what is going on in life, start with what you’re eating. What you’re eating impacts your mood, energy, and sleep. There’s a direct correlation between what you eat and how your hormones respond.”

Many of us are busy — and not nutritionists — so the best meal delivery services for menopause weight loss can make eating a healthy diet easier. In fact, plans that nix processed foods are good for everyone.

Abdominal weight gain is one of the most common concerns Bressack hears from clients. “It’s really hormonal,” she says. “During menopause you have very very low estrogen, and this promotes fat storage in your belly area.”

Cortisol also plays a role. The stress hormone has been linked to carrying weight in the mid-region, and causes progesterone (a calming hormone) to dip.

Bressack works with all her clients to make sure their blood sugar is stable, regardless of what hormonal phase they’re in. “You can [also] have more insulin resistance in this stage of your life [because of reduced estrogen]. This means your body is going to hold onto the fat more. You may also have a higher fasting insulin level.”

Tracking blood sugar with a continuous glucose monitor for a week or two can identify if this is happening to you. Determining what foods trigger a spike through a food journal can also be beneficial. To learn more about continuous glucose monitoring, check this video out.

“Everyone is a little bit different,” Bressack says in terms of diet. It’s one of the reasons she encourages her clients to track their blood sugar, as well as their food. “There are obvious things to avoid, like cake, and processed foods. But when it comes to really getting tailored results, it’s about understanding your individual body, and it’s insulin level.”

According to the journal of Critical Reviews in Food Science and Nutrition, the Mediterranean diet has been shown to be beneficial to menopausal women. It’s primarily plant-based, focusing on legumes, dark leafy greens, and healthy fats from olive oil, nuts, and fatty fish like salmon. It’s also linked to higher bone mass in post-menopausal women, according to the Endocrine Society. If you’re curious about what else you could eat on such a diet, check out the Mediterranean Plan from Fresh ‘N Lean.

Although Bressack doesn’t push specific diets, she notes that some respond well to Keto. It’s higher in fat, low in carbs, and has been shown to lower blood sugar. If that feels too extreme for you, she says that avoiding simple carbs, like pasta, donuts, and other blood sugar spiking foods still works. Other folks (post-menopausal ladies, specifically) benefit from intermittent fasting.

Diets that are rich in vegetables, protein, and fiber are beneficial to those seeking to lose weight. If you hate to cook, or are short on time, you’ll enjoy many of the best meal delivery services for menopause weight loss.

Hungryroot, for example, is completely customized, and has lots of vegetarian, and vegan options. Other great services include:

And of course, be gentle with yourself, as Bressack advices. “We associate menopause with [dread], but it can also be a really beautiful reawakening.”

Love the info from the best meal delivery services for menopause weight loss? Check out our other recommendations:

Some days you want to cook. Some days you don’t. Purple Carrot has you covered either way, which is why its earned our top spot. The meal delivery service gives the option of ordering a combo of meal kits and prepared meals, or just opting for one — truly a life-saver for those too tired to flex culinary skills on a nightly basis! As soon as you scroll through the selection of their mouthwatering meals, you’ll be sold. Everything is plant-based, has healthy fat, and protein from legumes, nuts, or soy. If you’re skeptical of going chicken-free, know that according to the Mayo Clinic, a vegetarian diet can help you lose weight, as well as reduce risk of chronic disease. And like I said, as soon as you see the selection of eats, you’ll want to try everything. From smoky peach and farro bowls to chipotle tofu tacos, your tastebuds won’t be bored. There’s an assortment of breakfast, lunch, dinner, and snack recipes to choose from, and all the ingredients are fresh, and pre-measured. After one week of enjoy the nourishing cuisine, you’ll totally understand why it made the best meal delivery services for menopause weight loss list!

The Mediterranean diet is a tool to fight menopause weight gain. It’s heavy on vegetables, includes healthy fat and protein, and has lots of antioxidants. Honestly, everyone can benefit, and if you enjoy it with Fresh ‘N Lean, you won’t have to deal with meal prep. The freshly prepared eats are high in fiber, premium meats, and certified organic ingredients. Once delivery arrives, all you have to do is put them in the fridge, and then pop one into the microwave whenever you’re hungry. Nothing includes GMOs, and there are even noshable snacks like cinnamon maple almonds! Fresh ‘N Lean has seven other plans to choose from (including Keto), and there are more than 100 meals to try.

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We know that balancing your blood sugar is important for sustainable weight loss. And we also know tracking which foods trigger insulin spikes can be a pain. To make things a bit simpler, we suggest considering Nutrisystem. The prepared meals are low glycemic, packed with protein, and take the guesswork out of healthy eating. If you can’t imagine going without pasta or dessert, this is definitely one of the best meal delivery systems for menopause weight loss to try. You can enjoy things like white cheddar mac and cheese, and scrumptious Santa Fe style chicken without derailing your diet. There are 150 yummy meals to pick from, and shipping is free. Most folks experience one to two pounds of weight loss per week on the program, even while enjoying six meals per day.

Healthy eating doesn’t have to be all lettuce and cottage cheese. One of my personal favorite meal kits is Hungryroot. It’s more of a grocery delivery, but that’s why I love it. Each box comes with pre-chopped ingredients accompanied by recipes, and healthy snacks. Orders are completely customizable. Simply take the site’s quiz to select your goals, and dietary requirements. It doesn’t matter if you’re gluten-free, have allergies, need to drop weight or all of the above — they have you covered! Meals are quick, and easy to make. Plus you’re introduced to new clean brands, and exciting flavors. Who knew that cookie dough made with chickpeas, almonds, and raisins could be so darn delicious? You can edit your cart before ordering, and deliveries can be skipped for weeks you won’t be home. All recipes include nutrition and serving information, and nothing has hydrogenated oils, high-fructose corn syrup, or artificial sweeteners. Truly one of the best meal delivery services for menopause weight loss, or for those in perimenopause!

Editor’s review: “I used to think grocery delivery kits weren’t for me, but this completely changed my mind. Full disclosure — my eating style is strange. I workout fasted, and usually don’t eat my first meal until close to noon. Naturally, I’ve disliked the idea of ordering anything where food would probably go to waste. Fortunately, Hungryroot is completely customizable. I was able to order as many meal recipes as I wanted, and the quiz allowed me to get super specific with my eating style. I loved the fresh ingredients, because I LOVE vegetables. It was also a huge bonus that ingredients were pre-chopped — I hate dealing with onions, or cutting hard root veggies. I received a bunch of delicious things, like fresh pineapple, and blueberries, plus Medjool dates — which I highly recommend if you have a sweet tooth. The recipes were easy to follow, and since I live alone, I had leftovers — another thing to be excited about. I highly recommend for ladies who want to eat cleaner, don’t mind a little cooking (only 10 or 15 minutes), and enjoy discovering new dishes!”

Eating vegan can be much more exciting than people realize. Don’t believe me? Check out Veestro. Each of the plant-based meals are designed by chefs, and range from kosher to gluten-free, and so much more. If you’re someone who likes to pack your plate — I sure am – you’ll love the generous portion sizes. In fact, we won’t be surprised if you have to save some for later. Along with being stuffed full of vitamins and minerals, the meals are higher in fiber than your typical fare, which means you’ll stay fuller longer. Although there are lots of plans to select from, the company’s weight loss plan is 1,200 calories, which means you can probably add some snacks of your own (like Greek yogurt or fruit) without impacting your waistline. If you’re not big on surprises, go for the a la carte plan to control what comes in each box. My personal favorite is the pasta bolognese. It has 14 grams of protein, 7 grams of fiber, and pairs excellently with a side salad!

Whether you’re allergic or simply sensitive to gluten, Sunbasket has great options to devour. They use 100 percent organic produce when crafting their delicious meals. The food delivery only uses wild-caught or sustainably sourced meat, and nothing has hormones, or antibiotics. Each meal has at least 10 grams of protein, five grams of fiber, and healthy fat from olives, seeds, or nuts. More impressively, each complete recipe will make you feel like you’re dining at a five-star restaurant — I guess that makes you the sous chef? If you’d like to switch things up, there are plenty of other plans to choose from, and the menu changes regularly, so your pallet will remain excited. Ooh, and they also have fresh and ready kits for those days you don’t want to cook! What more could you want from best meal delivery services for menopause weight loss?

Lots of folks see great results when they minimize simple carbohydrates. If you’re not sure what meals would look like without pancakes or french fries, see the meals from Gobbles. They have a Lean and Clean plan that’s delicious, packed with protein, and so good you’ll forget your love of bread. Each meal has 600 calories or less, includes healthy fats, and a whole lot of flavor. Recipe ingredients come pre-measured, and everything is super simple to make. In 15 minutes, you and the hubs can be enjoying a satisfying meal that both of you can benefit from. There is no commitment or restrictions — you can always choose your own meals, skip deliveries, or cancel your subscription at any time with no fees.

A plant-based diet has lots of awesome perks besides a smaller waistline. It can reduce blood pressure, and even lower your risk of heart disease. And believe me, eating vegan isn’t boring, especially if you’re noshing with Green Chef. They’re constantly switching up their menu, and it’s always filled with fun — but healthy — sauces, and exotic flavors. They do have meat dishes as well, so if you’re not ready to go beyond #meatlessmondays, it’s not a problem. Regardless of what you choose, recipes are simple to follow, and only take an average of 30 minutes. Everything is USDA-certified organic, and comes in eco-friendly packaging. There are bunch of plans to choose from, including Mediterranean, Paleo and Keto, and Fast and Fit.

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If you’ve always struggled getting those four to five servings of fruits and veggies in, you’ll love Daily Harvest. It features 80 chef-created meals that are clean, lean, and delicious. Although processed food is yummy, it lacks vital nutrients, so plans like this one are a great option to get your grub on without artificial stuff or GMOs. Everything is plant-based, which means you’ll consume plenty of fiber, and there’s no prep-work involved. There are satisfying smoothies and harvest bowls for breakfast, savory flatbread for din-din, and then some Although this may be too clean for those who like a lot of cheese or sauce, we still recommend giving it a shot for a wellness reset. You may be surprised how great you feel consuming all the extra nutrients. Between nine to 24 items come in an order, depending what type of delivery box you choose.

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Weight gain, hair loss, and night sweats are just several symptoms menopause can bring. While some woman look to hormonal replacement therapy for ease, a switch in diet may be just as helpful. Need a place to start? Check out BistroMD. Their doctors have tailored a plan specifically for menopausal ladies, and it’s yummy. From tilapia with orange parsley sauce to stuffed grape leaves, there’s more than 100 prepared meals to select from. The dishes are filled with 25 grams of protein, and have less carbs to regulate hormones. Everything’s nutritionally balanced, and you can even snack between meals. Once you sign up, your plan is further customized by a registered dietician. If you don’t fancy a selection, just adjust through your personal portal. Shipping is free, and there are no contracts to deal with.

Evening is generally when families can eat together. It’s is also a time diets tend to fumble. Fortunately, you don’t have to rely on inner strength to resist friend goodies when you order Dinnerly. It has more than 45 meals to select from, and each only require five — yes, five! — ingredients. Scroll through the menu, and you’ll find everything from kid-friendly options to low calorie, low carb, and under 30 minutes. Pick the ones you want, along with your delivery date, and you’ll receive the makings of beef tostados, and BBQ pulled pork pot pie in no time. Bressack suggest reading food labels when selecting food, and every meal from Dinnerly has all the nutrition info you need to make the right choice for you. Recipes come on a printable PDF that’s sent to your inbox once you order, and deliveries can be paused if you go on vacation.

You can’t go wrong with eating more vegetables, and it’s not hard when Sprinly is your chef. They have dishes like zucchini noodle and pad Thai, mushroom and lentil burgers, and almond ginger quinoa bowls. Everything is organic, vegan, and filled with antioxidants to put pep in your step. Each meal comes to your doorstep fresh — not frozen, so you know it’s fresh. If you’re sensitive to gluten, there are gluten-free options, and the menu changes on a weekly basis to keep things spicy! Although the meal delivery service is on the pricer side, health is wealth, and it only averages out to a few more dollars than what Americans spend a week on groceries.

Figuring out portions can be annoying. Fortunately, you don’t have to deal with that when ordering Freshly. Each meal is pre-assembled, and ready to heat once it lands on your doorstep. Whether you’re gluten-free, want something low-calorie, or need to cut dairy for a week, there’s a plan to grab. A perfect choice for those with dietary restrictions, each meal comes complete with its nutrition facts, so you can keep an eye on your macronutrients. Plans start at four meals per week — perfect for nights you need a cooking break — and you can cancel, or skip deliveries whenever you want.

Meal planning can make it easier to stick to a diet, and Blue Apron make it simple. The site is filled with preprepared meals, as well as meal kits just waiting to fill your cart. Everything comes pre-measured, and can feed you, plus other members of your family. Hey, if you’re eating healthy, your hubby should too, right? Need another reason to try Blue Apron? How about the fact they’ve partnered with WW (Weight Watchers). That’s right, and meals like Seared Chicken, and Romesco turkey meatloaf not only come with nutrition facts, but the SmartPoint system to keep you on track.

If you feel like you have a handle on recipes, but get tempted to grab chips whenever you’re at the grocery store, FreshDirect may be for you. It’s not exactly a meal kit, but we’re still adding it to the best meal delivery services for menopause weight loss list, because of its options, and cost. There are tons of veggies to grab (including some from local farms), organic meats, and pantry must-haves like raw nuts, and rice. There are vegan and vegetarian options, plus gluten-free, kosher, and prepared eats. Simply select, kickback, and wait for your food to arrive.

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