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 Weight Support Anti-Inflammatory High-Protein Phytoestrogen-Rich

Roasted Edamame or Dry-Roasted Chickpeas

Hormone Balance , Hot Flashes & Night Sweats , Blood Sugar Balance , Cognitive Function , Joint & Muscle Support

Symptom Support:
• Hormone Balance
• Fatigue Relief
• Hot Flashes & Night Sweats
• Mood Support

Functional Benefits:
• Fiber for gut and blood sugar stability
• Protein-rich and satiating
• Rich in iron, folate, and magnesium
• Naturally anti-inflammatory
• Shelf-stable and easy to travel with

Lunch Hormone Balance Weight Support Anti-Inflammatory High-Protein Heart-Healthy Snacks Blood Sugar Balance

Avocado on Whole Grain Crackers

Hormone Balance , Heart & Circulation , Weight Management , Skin & Hair Health , Joint & Muscle Support

Symptom Support:
• Hormone Balance
• Heart & Circulation
• Weight Management
• Skin & Hair Health
• Joint & Muscle Support

Functional Benefits:
• Rich in potassium and magnesium
• Provides plant-based omega fats
• Balances blood sugar and keeps you full
• Quick, satisfying, and nutrient-dense

Anti-Inflammatory High-Protein Heart-Healthy Snacks Cognitive Support Blood Sugar Balance

Hard-Boiled Eggs with a Handful of Walnuts

Cognitive Function , Fatigue Relief , Heart & Circulation , Blood Sugar Balance , Joint & Muscle Support

Symptom Support:
• Cognitive Function
• Fatigue Relief
• Heart & Circulation
• Blood Sugar Balance
• Joint & Muscle Support

Functional Benefits:
• Complete protein from eggs
• Walnuts contain ALA (a plant-based omega-3)
• Nutrient-dense and highly satiating
• No sugar, no prep if pre-cooked

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

Meno Kitchen

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