Menopause-Friendly Recipes for Energy, Digestion, and Hormone Balance

Eat Better. Feel Better.
One Bite at a Time.

Eating well during perimenopause and menopause isn't just about calories or cutting things out — it's about nourishing your body in a way that helps you feel better from the inside out. That’s why we’ve created a collection of delicious, easy-to-make recipes designed specifically for women navigating this life phase.

Here, you'll find nutrient-packed meals and snacks crafted to support common menopause symptoms like fatigue, mood swings, bloating, and brain fog. Each recipe is full of functional ingredients that go beyond basic nutrition — they work with your body to improve digestion, balance hormones, and help you absorb key nutrients more efficiently.

We focus on:

Fiber-rich foods to keep your gut microbiome happy and your digestion running smoothly — especially important as hormonal shifts can affect your gut.

Plant-based variety to give your body a wide range of vitamins, minerals, and antioxidants to help reduce inflammation and support energy and mood.

Smart, tasty combinations that help you get the most out of every bite — physically and mentally.

These recipes aren't about restriction. They're about support. Think: satisfying snacks that help beat afternoon crashes, soothing smoothies that ease hot flashes, and dinners that nourish tired muscles and balance blood sugar. Most can be prepped ahead, adapted with simple swaps, and stored for convenience — because we know life doesn’t slow down just because your hormones decided to go on vacation.

Your food should help you feel good, not weighed down. Let’s cook for how you want to feel — vibrant, calm, energized, and supported. 💜

Breakfast Hormone Balance Gut-Friendly Weight Support Bone Strengthening High-Protein Snacks

Greek Yogurt with Flaxseed and Cinnamon

Symptom Support:
• Hot Flashes & Night Sweats
• Hormone Balance
• Digestive Support

Functional Benefits:
• Phytoestrogen-rich
• Probiotic support
• Gut-friendly

Hormone Balance Gut-Friendly Anti-Inflammatory Heart-Healthy Snacks Phytoestrogen-Rich

Sliced Cucumber and Avocado Rolls with Sesame or Tamari

Hormone Balance , Skin & Hair Health , Joint & Muscle Support , Hydration & Electrolyte Balance , Heart & Circulation

Symptom Support:
• Hot Flashes & Night Sweats
• Digestive Support
• Joint & Muscle Support
• Mood Support
• Fatigue Relief

Functional Benefits:
• Rich in potassium, magnesium, and fiber
• Plant-based and phytonutrient-rich
• Cooling and hydrating
• Supports blood sugar stability and satiety
• Naturally anti-inflammatory

Breakfast Hormone Balance Mood Support Gut-Friendly Bone Strengthening Snacks Phytoestrogen-Rich

Soy Yogurt with Berries and Chia Seeds

Hormone Balance , Digestive Support , Mood Support , Blood Sugar Balance , Skin & Hair Health

Symptom Support:
• Hot Flashes & Night Sweats
• Hormone Balance
• Cognitive Function
• Fatigue Relief
• Digestive Support

Functional Benefits:
• Plant-based protein for hormone support
• Omega-3s from chia for mood and inflammation
• Probiotics from soy yogurt for gut and immunity
• Antioxidants for skin, brain, and heart health
• Naturally cooling and easy to digest

Hormone Balance Gut-Friendly Weight Support Plant-Based Snacks Blood Sugar Balance

Hummus with Veggies

Digestive Support , Blood Sugar Balance , Hormone Balance , Mood Support , Weight Management

Symptom Support:
• Blood Sugar Balance
• Fatigue Relief
• Digestive Support
• Hormone Balance

Functional Benefits:
• High in fiber for gut health and satiety
• Plant protein and healthy fats for steady energy
• Rich in antioxidants
• Vitamin C supports skin and immune health
• Contains anti-inflammatory compounds

Lunch Gut-Friendly Bone Strengthening High-Protein Snacks Blood Sugar Balance

Cottage Cheese with Tomato and Arugula

bone health , Digestive Support , Blood Sugar Balance , Hydration & Electrolyte Balance , Mood Support

Symptom Support:
• Bone Health
• Digestive Support
• Blood Sugar Balance
• Mood Support
• Heart & Circulation

Functional Benefits:
• High in protein and low in sugar
• Contains probiotics for gut and immune health
• Fresh, hydrating, and rich in antioxidants

Breakfast Hormone Balance Mood Support Gut-Friendly Bone Strengthening High-Protein Snacks

Cottage Cheese with Sliced Pear Flaxseed

Hormone Balance , Digestive Support , Mood Support , bone health , Blood Sugar Balance

Symptom Support:
• Hormone Balance
• Digestive Support
• Mood Support
• Bone Health
• Blood Sugar Balance

Functional Benefits:
• Combines protein, fiber, and healthy fats
• Provides calcium, vitamin C, and omega-3s
• Naturally cooling, hydrating, and satisfying
• Excellent afternoon or late-morning snack

Hormone Balance Gut-Friendly Sleep Support Anti-Inflammatory Comfort Food Snacks

Miso Soup

Hot Flashes & Night Sweats , Hormone Balance , Digestive Support , Sleep Support , Hydration & Electrolyte Balance

Symptom Support:
• Hot Flashes & Night Sweats
• Hormone Balance
• Digestive Support
• Sleep Support
• Hydration & Electrolyte Balance

Functional Benefits:
• Low calorie, soothing, and savory
• Contains fermented nutrients and minerals
• Easy to prep with pantry staples
• Warming and comforting

Meno Kitchen

Eat Better. Feel Better. One Bite at a Time.