I am a 49 year old woman. I became menopausal when I was 45 years old. I want to lose fat and be strong. I am vegan. What should my weekly workout and meal plan be? How much protein should I have each day?

A practical starting point is to prioritize resistance training, add a small amount of high-intensity work, and eat enough protein from varied plant sources. The transcript evidence does not provide a complete individualized plan, so treat the weekly outline below as a general template—not a medical prescription.

• Weekly training: Aim for 3–4 resistance-training sessions and 1–2 high-intensity interval sessions, with easier walking or other low-intensity activity on recovery days. For intervals, the example given is 30 seconds all-out followed by 2–3 minutes of recovery; choose a suitable activity and scale intensity to your fitness. For strength work, use challenging loads while keeping about 2–3 repetitions in reserve rather than routinely training to failure. 1 2
• Protein target: One menopause-focused discussion recommends roughly 1–1.1 grams per pound of body weight daily for women over 50, while another study discussed a high-protein intake of 1.6 g/kg/day in women averaging 46 years old. These are different recommendations and neither is tailored to your body size or vegan diet. A clinician or registered dietitian can help set a suitable target; the transcript also notes that beans and other plant foods can contribute protein. 3 4 5
• Meal pattern: Build meals around protein-rich plant foods such as beans, and include a range of colorful fruits and vegetables and fiber-rich foods. For carbohydrates, examples offered include rice, oatmeal, sweet potatoes, quinoa, and amaranth; the discussion favors whole-food sources over ultra-processed foods. 6 5
• Around workouts: If you train early, the discussion suggests about 15 g protein before strength training; for cardio lasting up to an hour, it mentions adding 30 g carbohydrate. It also recommends having a meal afterward rather than delaying food for a long time. 7

For fat loss, the cited study discussed a moderate calorie deficit alongside higher protein and exercise, but it does not establish your personal calorie needs or provide a vegan weekly menu. 8