I am a 50-year-old woman who has followed a strict plant-based diet (no dairy, eggs, or honey) for a decade. I have dealt with weight issues my whole life and currently fall into the obese category, but perimenopause has made managing my weight feel impossible. My diet consists primarily of home-cooked whole foods like beans, grains, vegetables, and nuts; I avoid processed items. However, most weight loss resources are geared toward meat-eaters and don’t fit my lifestyle. Additionally, I live with my husband and teen, both of whom are naturally thin and eat large meals, making portion management and meal prep difficult. I need advice on: * tracking calories for homemade vegan dishes * managing portions while eating whole foods * effective plant-based weight loss methods specifically for menopause. Thank you! 
Update: Thanks for the input. To clarify, I’ve battled my weight forever and have been at this size before, but I’m finding it much harder to lose now. This isn’t about looks; it’s about my health. My BMI is 33.
My spouse and I follow a low-fat, oil-free, whole-food plant-based (WFPB) lifestyle with minimal processed items. We use the Lose It app to monitor our intake, aiming for 10-15% fat. This approach helped her drop 60 lbs over two years (and I lost 15), all while staying satisfied and enjoying our food. By prioritizing vegetables and whole grains over fats, we can eat high volumes without excessive calories. We get our healthy fats from limited portions of nuts, seeds, and avocado. To manage portions, avoiding oil and calorie-dense processed foods is key. For tracking, we often roast vegetables individually or input our custom soup/stew recipes into the app to determine calories per serving or weight. We also simplify things by rotating through a list of about 20 standard meals already saved in our tracker. Batch cooking is another lifesaver; we make huge quantities of stews or grains (using a pressure cooker) and freeze them in individual portions. We find Kiki Nelson’s “Plantifully Lean” very helpful. Best of luck!
A fitness coach specializing in menopause suggested I significantly increase my protein, which can be tricky as a vegetarian. I started eating much more tofu, tempeh, lentils, and nuts while exercising. It worked well initially, but I found it tough to keep up. I still struggle with balancing higher protein while keeping fat intake low!
It is very easy to consume too much oil without realizing it. Just two tablespoons have as many calories as a candy bar. I’d suggest using an oil sprayer to control the amount.
I’d suggest checking out Dr. McDougall’s book, “The McDougall Program for Maximum Weight Loss.” It doesn’t require counting calories or limiting portions; you just eat until you’re full following his specific guidelines. Beyond diet, focus on healthy lifestyle habits like consistent exercise, quality sleep, and finding a support network, as these are also crucial for success.