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Meno Kitchen

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. 💜

Hard-Boiled Eggs with a Handful of Walnuts

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

Roasted Edamame or Dry-Roasted Chickpeas

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

Mini Green Smoothie with Berries

Breakfast Smoothies Hormone Balance Energy-Boosting Anti-Inflammatory Snacks Cognitive Support Phytoestrogen-Rich

Mini Green Smoothie with Berries

Hormone Balance , Cognitive Function , Fatigue Relief , Mood Support , Heart & Circulation

Symptom Support:
• Hormone Balance
• Cognitive Function
• Mood Support
• Fatigue Relief
• Heart & Circulation

Functional Benefits:
• Quick and hydrating
• Contains protein, fiber, and antioxidants
• Rich in vitamin C, folate, and plant estrogens
• Great post-workout or morning pick-me-up

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