On average, women aged between 45 and 55 years gain around half a kilo per year. As you get older, you lose muscle mass, which slows your metabolism and causes weight gain. If you like to keep your weight under control then try these 5 low-calorie meals for menopausal women. Healthy and hearty and perfect for the winter months.
1. Spinach and Mushroom Quinoa
Ingredients:
1 cup quinoa
2 cups water
1 tbsp olive oil
2 cups chopped spinach
1 cup sliced mushrooms
1 clove garlic, minced
Salt and pepper to taste
Health Benefits:
Quinoa is a great source of protein and fiber, supporting fullness and digestive health. Spinach is rich in iron and calcium, essential for bone health during menopause. Mushrooms provide vitamin D, important for mood regulation.
Preparation:
Rinse quinoa and cook in water according to package instructions.
In a pan, heat olive oil and sauté garlic, mushrooms, and spinach until tender.
Mix cooked quinoa with the vegetables. Season with salt and pepper.
Calories:
Approximately 220-250 calories per serving. The exact count depends on the quantities of olive oil and vegetables used.
2. Lentil Soup with Kale
Ingredients:
1 cup dried lentils
4 cups vegetable broth
1 cup chopped kale
1 diced carrot
1 diced onion
2 cloves garlic, minced
1 tsp cumin
Salt and pepper to taste
Health Benefits:
Lentils are high in protein and fiber, aiding in weight management. Kale is packed with antioxidants and calcium, supporting bone health.
Preparation:
Rinse lentils and add to a pot with vegetable broth.
Bring to a boil and then simmer until lentils are tender.
Add kale, carrot, onion, garlic, and cumin. Cook until vegetables are tender. Season with salt and pepper.
Calories:
Roughly 180-210 calories per serving. Lentils are calorie-dense, but the overall dish remains low in calories due to the high vegetable content.
3. Tofu and Broccoli Stir-Fry
Ingredients:
1 block firm tofu, cubed
2 cups broccoli florets
1 bell pepper, sliced
2 tbsp soy sauce
1 tbsp sesame oil
1 clove garlic, minced
1 tbsp grated ginger
Health Benefits:
Tofu is a great source of plant-based estrogen, which can help balance hormones. Broccoli is rich in fiber and vitamins C and K, beneficial for skin health and immune support.
Preparation:
Press tofu to remove excess water and then cube.
In a pan, heat sesame oil and sauté garlic and ginger. Add tofu and cook until browned.
Add broccoli and bell pepper, cook until tender. Drizzle with soy sauce.
Calories:
About 250-280 calories per serving. Tofu is the main calorie contributor, but it's balanced by the low-calorie vegetables.
4. Chickpea and Avocado Salad
Ingredients:
1 can chickpeas, drained and rinsed
1 ripe avocado, diced
1 cup cherry tomatoes, halved
½ cucumber, diced
2 tbsp lemon juice
1 tbsp olive oil
Salt and pepper to taste
Health Benefits:
Chickpeas are high in protein and fiber. Avocado provides healthy fats, essential for hormone production and absorption of vitamins.
Preparation:
In a bowl, combine chickpeas, avocado, cherry tomatoes, and cucumber.
Drizzle with lemon juice and olive oil. Season with salt and pepper and toss gently.
Calories:
Around 350-400 calories per serving. Avocado and chickpeas are both nutrient-dense, contributing to a higher calorie count, but they're packed with healthy fats and proteins.
5. Berry and Chia Pudding
Ingredients:
3 tbsp chia seeds
1 cup almond milk
1 tbsp maple syrup
½ cup mixed berries
Health Benefits:
Chia seeds are high in omega-3 fatty acids, promoting heart health. Berries are rich in antioxidants, supporting cellular health and skin elasticity.
Preparation:
Mix chia seeds with almond milk and maple syrup. Let sit for at least 30 minutes or overnight.
Top with fresh berries before serving.
Calories:
Approximately 150-180 calories per serving. The majority of calories come from chia seeds and almond milk, with berries adding minimal calories.
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