Menopause brings about numerous physiological changes in a woman's body, often leading to weight gain and increased difficulty in shedding those extra pounds. This is largely due to hormonal fluctuations, particularly the decline in estrogen levels, which can impact metabolism and insulin sensitivity. As estrogen levels fall during menopause, your body becomes less responsive to the action of insulin-and can lead to insulin resistance. Elevated blood sugar that cannot enter our cells to be utilized as a fuel source can be converted to fat and stored, making it easier to gain weight and more difficult to lose weight. Changing your eating habits to reduce or alleviate menopause symptoms can be daunting and challenging-but not impossible. Fortunately, meal delivery services offer a convenient and effective way to manage weight during this transitional phase. These services provide balanced, portion-controlled meals that cater to specific dietary needs, making it easier for women to maintain a healthy weight and alleviate menopause symptoms.
The Menopause-Weight Gain Connection
During menopause, hormonal changes can lead to insulin resistance, where the body becomes less efficient at using insulin to regulate blood sugar levels. Insulin is a hormone that helps regulate blood sugar by allowing glucose (sugar) to enter our cells to be used for energy. This can result in elevated blood sugar levels, which, if not utilized for energy, are converted to fat and stored, contributing to weight gain. This is a lot easier than I anticipated. The meals are my kind of delicious, and it’s easy to stay on track. Menopausal inflammation often hides behind vague symptoms like fatigue, mood swings, and abdominal weight gain. Moreover, aging reduces our body's natural ability to fight inflammation. This leads to an increase in visceral fat, which surrounds vital organs. Visceral fat is linked to metabolic conditions like type 2 diabetes and heart disease.
The Role of Anti-Inflammatory Diets
As we age, inflammation rises, especially with decreasing estrogen levels in perimenopause. An anti-inflammatory diet can play a crucial role in managing weight and overall health during menopause. Such a diet typically includes foods rich in omega-3 fatty acids and fiber, which help combat visceral fat and reduce inflammation. Here are some tips to help combat it. Load up on anti-inflammatory foods such as foods containing omega-3 fatty acids. Cut back on or eliminate inflammatory foods such as white rice and refined sugar. Make time to exercise within your routine. Work on a healthy gut by improving the gut’s microbial arrier with fermented foods like tofu and miso. Manage stress Manage stress using whatever methods work for you! Some of our favorites include meditation, yoga and journaling.
Meal Delivery Services: A Convenient Solution
Meal delivery services offer a practical solution for women seeking to manage their weight during menopause. These services provide pre-portioned, nutritionally balanced meals that can help regulate calorie intake and ensure a balanced diet. By taking the guesswork out of meal planning and preparation, these services eliminate the stress associated with dieting and promote consistent healthy eating habits.
Key Benefits of Meal Delivery Services
- Convenience: Meal delivery services save time and effort by providing ready-to-eat or easy-to-prepare meals, making it easier to stick to a healthy eating plan.
- Portion Control: Pre-portioned meals help manage calorie intake, preventing overeating and supporting weight loss goals.
- Nutritional Balance: Meals are designed by dietitians and chefs to ensure a balanced intake of essential nutrients, supporting overall health and well-being.
- Variety: Many services offer a wide range of meal options, catering to different tastes and dietary preferences, which helps prevent boredom and promotes long-term adherence to the diet.
- Dietary Customization: Meal delivery services often cater to specific dietary needs, including gluten-free, vegan, vegetarian, and low-carb options, making it easier to manage menopause symptoms and weight.
Featured Meal Delivery Services
Several meal delivery services cater specifically to weight loss and offer options suitable for women experiencing menopause. Here's a look at some of the top contenders:
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The 'Pause Life Meals
Say goodbye to The Galveston Diet meals and hello to The 'Pause Life. The 'Pause Life Meals are designed to support your evolving wellness journey, empowering you to live with strength, confidence, and ease every day. Our high-fiber, high-protein meals are designed to support your evolving wellness journey, empowering you to live with strength, confidence, and ease every day. If you have an active subscription, no need to worry-your plan will seamlessly roll over to The 'Pause Life Meals, with all the same benefits you love. Enjoy the same convenience, upgraded for lasting wellness. Our anti-inflammatory meals let you savor life’s little moments-a spontaneous dinner with friends or a cozy night in-while keeping your wellness on track. All meals are vetted by Dr. Haver and align with The Galveston Diet guidelines. No inflammation promoting ingredients here! Curb your appetite and fuel your body! Protein supports everything from metabolism to bone health-don’t underestimate its impact on your midlife vitality.
Pros
- Formulated by dietitians
- High-fiber, high-protein meals
- Anti-inflammatory meals
Cons
- Not specified
BistroMD
BistroMD focuses on nutritious prepared meals specifically designed for weight loss, and also has plans catering to different medical conditions like diabetes, heart health and menopause. If you’re on a weight loss journey, Bistro MD develops low-calorie nutrition plans with the right ratio of lean protein, healthy fats, and complex carbohydrates to help you reach your goals. The menu selection is substantial too with over 150 meals per week to choose from on their Signature Program. Dishes arrive frozen and just need a quick reheating before you dig in. The service even has a team of in-house registered dietitians that can create a custom diet program for you. I love that BistroMD meals are balanced, satisfying and science-backed. Testers gave the service top marks for convenience, variety, freshness of ingredients and ease of reheating the meals, saying they loved that the dishes required no prep work which helped improve compliance. One tester said that the variety of meal choices was impressive and commented that they would "never get bored" with this type of service. “Good quality of food, interesting variety and good taste," one tester said. "Plus, I actually lost weight."
Pros
- Wide variety of plans, including premade meals
- 150+ meals every week with the nutrition you need-and flavors you’ll love.
- 600 Calories or Less meal preference available
- Fresh ingredients and inventive recipes
- Good portion control, yet filling
- Over 150 meals to choose from
- Frozen meals have a longer shelf life
Cons
- Some meals are too low in calories
- Texture and taste could be better
- $10.99 to $14.99 per meal, plus a $19.95 shipping fee.
Factor
Factor offers a few different plans, they are most known for their popular Keto offerings but also have plans including Protein Plus, Calorie Smart, Flexitarian, Vegan + Veggie, Chef's Choice and more. It's been something I have turned to time and time again for calorie-conscious, individually portioned meals. Since everything is ready to eat, I know I can rely on having a delicious hot and nutritious meal ready in minutes. Each dish is designed by registered dietitians and chefs, and the service offers a complimentary nutrition consultation with a Factor dietitian (which I tried out myself and found the information quite helpful and the dietitian I spoke with very knowledgable) as well as more in-depth nutrition coaching for long-term weight loss programming. While not all the Factor meals I tried were keto-specific, I was seriously surprised by how well the textures and flavors held up after microwaving each meal. Another feature I love about Factor is the option to order additional foods to supplement your diet throughout the week. Not all the add-ons are keto-friendly, but you can find some seriously tasty options like egg bites, egg and hash skillets, keto-friendly shakes, ice creams, cookies, and hydration or greens packets.
Pros
- Meals are designed with registered dietitians
- Offers a complimentary nutrition consultation
- Calorie Smart plan features meals with 550 calories or less
- Several diet-specific menus are available, including keto
- Meals take just a few minutes to make in the microwave
- Can also choose keto-friendly add-ons
Cons
- Meals can be high in saturated fat
- Only six keto-friendly meals to choose from each week
- Meals range from $11.49 to $13.99. Shipping is $11 per delivery.
Green Chef
Green Chef is one of my (and our testers') favorite meal kits thanks to its delicious dishes, fresh ingredients and neatly packaged kits. They are one of the few USDA-certified organic meal kits and offer a wide variety of health-conscious meal plans, including their Calorie Smart selection which features meals at 650 calories or less. Additional options include Mediterranean, plant-based, protein packed, keto and gluten-free. You'll pay a premium for this service, but the quality ingredients truly stand out. Testers said they loved the portion sizes, saying that the meals filled them up and had great flavor. “I was so impressed with all the portions and freshness of the products," said one tester. "Every meal was super easy to prepare."
Pros
- Calorie Smart plan available
- USDA-certified organic ingredients
- All meals can be made in 45 minutes or less
Cons
- Instructions can sometimes be complex, with many pots and pans
- $11.99 per serving, plus an $11 shipping fee
HelloFresh
HelloFresh is a service I have tested regularly over the years and it always delivers a consistent experience. You can count on it for reasonably-priced meals that are tasty, with well-done recipe cards and solid packaging features. If you opt for their Fit and Wholesome plan, you'll find dietitian-approved meals all under 650 calories per serving that are inventive and delicious, though the selection isn't the biggest we have seen. HelloFresh knows what they are doing - the instruction cards were easy to follow and the packaging proved to be superior to other services we tested, in terms of both performance and sustainability.
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Pros
- Fit & Wholesome plan includes meals under 650 calories
- Items are well-packaged and organized
- Easy to follow recipe cards
Cons
- Limited lower calorie options each week
- $9.99 to $11.49 per serving + $11 shipping fee
EveryPlate
Not only is EveryPlate one of the most affordable meal delivery services on the market, but the budget-friendly meals actually impressed myself and our testers with their tastiness and quality. There are over 25 dishes to choose from each week, but not every dish is low calorie. Make sure to opt for their Calorie Smart plan, which features a nice assortment of meals around 650 calories or less per serving. Multiple testers remarked on the helpful instructions, which come with pictures that made it easy to prep and plan ahead while cooking.
Pros
- Affordable and delicious meals
- Calorie Smart plan offers recipes under 650 calories
- Good for beginner cooks
Cons
- Items don't come as organized as other services
- $5.99 per serving + $10 shipping fee
Blue Apron
Blue Apron is one of the OG meal delivery services and my top pick for best overall meal delivery service since the recipes are consistently great and the selection is always substantial. They offer both standard meal kits as well as prepared meals for busy weeknights. As a dietitian, I like that they consider your preferences upfront by letting you select 600 Calories or Less Meals, 30g of Protein Meals and/or Carb Conscious Meals. Our testers loved the fresh ingredients and variety of proteins and spices. The lower-calorie meals didn't sacrifice flavor either, and the dishes had pretty generous portions.
Pros
- Wide variety of plans, including premade meals
- 600 Calories or Less meal preference available
- Fresh ingredients and inventive recipes
Cons
- Premium options come at an added cost
- $7.99 - 11.99 per serving + $11 shipping fee
Dinnerly
Not only is Dinnerly a simple and affordable meal delivery service option, but they have one of the largest weekly menus I have seen with over 100 weekly recipes. Most meals can be made in 30 minutes or less, and there are options that cater to a calorie conscious lifestyle at 650 calories or less per meal. Another thing I appreciate about this service is that all of the recipes have just a few ingredients, which means less chopping and cleaning. The dedicated low-calorie meals are great for those looking to lose weight, and the service will suggest recipes based on your taste profile which is helpful.
Pros
- Affordable meal kits
- Options for low-calorie meals
- Large selection of vegetarian items
Cons
- Items don't come as organized as other services
- $4.99 to $8.49 per serving + $11.99 shipping fee
Trifecta
Also our favorite healthy meal delivery service, Trifecta is very popular in the CrossFit community and was recently featured on Netflix's You Are What You Eat. Each prepared Trifecta meal averages between 350 to 550 calories depending on the plan you choose, with options for low-carb and paleo-compliant dishes too. If you're into counting macros, you'll appreciate that each plan has curated macros depending on the specific goal and a corresponding app to give you a personalized plan and tools for weight management. Plus, all meals are developed by a team of dietitians, chefs and doctors. When selecting my meals, I loved that the service has five different plans to choose from: clean, Paleo & Whole 30 friendly, keto, plant-based and GLP-1 friendly. Everything comes in vacuum-sealed containers and lasts up to seven days in the fridge (or three months in the freezer).
Pros* Macros are figured out for you
- Meals are developed by a team of dietitians, chefs and doctors
- Different plans to choose from: clean, Paleo & Whole 30 friendly, keto, plant-based and GLP-1 friendly
Cons* Not as flavorful as some other services
Hungryroot
To get started, you take a comprehensive quiz on your diet preferences and then select from a wide variety of recipes and groceries. Need something diet-specific or allergy-friendly? The search and filtering system on Hungryroot is incredibly thorough, making it easy to find exactly what you’re looking for. With plans starting at two servings for one lunch and two dinners per week ($11.39 per serving), it’s a great option to prevent food waste when you’re living solo. And if you want to stock up on extra food, you can add two to ten servings of breakfasts, snacks, sweets, and fruits to your weekly plan. I love that the recipes include only three to five ingredients, which makes cooking less overwhelming.
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Pros* Recipes include only three to five ingredients
- Easy to find exactly what you’re looking for
Cons* If you’re buying meals and snacks for a family, many of the small and single-serving sizes won’t make sense
CookUnity
With meals like Chicken in Korma Style Curry and the Lamb Burger with Tzatziki, you can tell these prepared meals were chef-crafted. I love the extra attention to detail, such as including toppings like pickled onions and fresh tzatziki to serve on top of the lamb burger, which added a big boost of flavor and texture. You can make each meal in the microwave or follow the simple reheating instructions recommended by the chef. If you have the time, follow the chef's directions for the best quality (stovetop or oven). The texture wasn’t ideal in some of the meals I microwaved, but the dishes heated as per the chef’s recommendations were top-notch. While many meal delivery services have limited prepared meal options, especially if you’re following a specific diet, you won’t run into boredom with CookUnity. Even with very specific diets like GLP-1 balanced (for blood sugar regulation), low-sodium, and keto, there are at least 12 meals to choose from each week.
Pros* Even with very specific diets like GLP-1 balanced (for blood sugar regulation), low-sodium, and keto, there are at least 12 meals to choose from each week.
- Every meal tastes fresh, with crisp veggies, bright herbs, and flavorful sauces.
Cons* The texture wasn’t ideal in some of the meals I microwaved
Sprinly
Every meal from Sprinly is guaranteed to be 100 percent vegan and gluten-free, while most ingredients are USDA-certified organic. The kitchen is yet to be certified gluten-free, but the entire kitchen only prepares vegan and gluten-free options. If you have celiac disease, it may be best to play it safe and steer clear. The one hang-up I have about the menu is, that you only have six options to choose from each week. This means you either get six unique meals with the lowest order option (six meals per week) or three of each meal with the highest order option (18 meals per week).
Pros* Every meal from Sprinly is guaranteed to be 100 percent vegan and gluten-free
- Most ingredients are USDA-certified organic
Cons* The one hang-up I have about the menu is, that you only have six options to choose from each week.
Mom's Meals
Mom’s Meals has meal options and programs that serve a wide range of health and nutritional needs. With nine condition-specific menus and 60+ meal options, there are numerous tasty choices to make. Your dietary needs and preferences are as unique as your taste buds. That's why we offer meal programs for a range of specialty diets including heart-healthy, diabetes-friendly, and more.
Pros* With nine condition-specific menus and 60+ meal options, there are numerous tasty choices to make.
- Your dietary needs and preferences are as unique as your taste buds
Cons* Not specified
Tips for Selecting a Meal Delivery Service
When choosing a meal delivery service for menopause weight loss, consider the following factors:
- Dietary Needs: Look for services that offer options tailored to your specific dietary requirements, such as low-carb, high-fiber, or anti-inflammatory meals.
- Meal Variety: Opt for a service with a diverse menu to prevent boredom and ensure a balanced intake of nutrients.
- Ingredients: Choose services that use fresh, locally sourced ingredients and avoid processed additives. Our meals are crafted with fresh, locally sourced ingredients, avoiding the processed additives found in typical faster food options. Eating fresh is key to reducing inflammation and supporting your health.
- Cost: Compare the prices of different services and choose one that fits your budget.
- Customer Reviews: Read reviews from other customers to get an idea of the quality of the meals and the level of customer service.
The Importance of Fiber, Protein, and Fresh Ingredients
Fiber and protein are essential nutrients for weight management during menopause. Fiber-rich foods promote satiety, helping to curb appetite and reduce calorie intake. Reaching your fiber goals is key to an anti-inflammatory lifestyle. Our meals come packed with fiber-rich ingredients, and our fiber filter lets you find the best options to support your health. Sprinkle some extra seeds or beans for even more fiber and protein! Protein supports everything from metabolism to bone health-don’t underestimate its impact on your midlife vitality. Use our new filters to find protein-packed meals tailored to your needs. Protein supports everything from metabolism to bone health-don’t underestimate its impact on your midlife vitality. Protein supports everything from metabolism to bone health-don’t underestimate its impact on your midlife vitality. Protein supports everything from metabolism to bone health-don’t underestimate its impact on your midlife vitality. Protein supports everything from metabolism to bone health-don’t underestimate its impact on your midlife vitality. Additionally, protein helps preserve muscle mass, which is crucial for maintaining a healthy metabolism. Consuming fresh, whole foods is also vital for reducing inflammation and supporting overall health. Locally sourced, fresh ingredients: Meal options vary by area to ensure the freshest, highest-quality ingredients in every dish.Inclusive Meal Options: We cater to various allergens and dietary needs, including gluten-free, vegan, and vegetarian choices.
Personal Testimonials
Many women have found meal delivery services to be a game-changer in managing their weight and menopause symptoms. Here are a few testimonials:
- “When I have healthy meals that are quick to make I have time to be with my newborn son.” KATHERINE
- “With ‘Pause Life Meals I’m able to relax and just enjoy the moment.” Constance
- “Quick to prepare is music to my ears.” ERIKA
- "It's been great. The food is satisfying and I’ve lost 10 lbs in two weeks."
- “This whole concept has changed my way of thinking about food. I’m excited that I have finally found something that is going to help me with my life long weight struggle."
- “After only 14 days, I had lost six stubborn pounds, my bloating was gone and I felt so much better. Now 60 pounds slimmer, with almost no menopause symptoms, my resting heart rate has lowered by 20 beats per minute and I have so much stamina."
- “I have lost countless inches and there have been many non-scale benefits. Dr. Haver, thank you for putting the effort into teaching us the “why”!.