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. 💜

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

Avocado on Whole Grain Crackers

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

Hormone Balance Bone Strengthening Sleep Support Anti-Inflammatory On-The-Go Snacks

Pumpkin Seeds (Pepitas)

bone health , Sleep Support , Hormone Balance , Mood Support , Heart & Circulation

Symptom Support:
• Bone Health
• Sleep Support
• Hormone Balance
• Mood Support
• Heart & Circulation

Functional Benefits:
• High in plant protein and healthy fats
• Packed magnesium, zinc, and iron
• Anti-inflammatory and heart-healthy
• Easy to store and snack on the go

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

Hormone Balance Energy-Boosting Heart-Healthy On-The-Go Snacks Cognitive Support

Homemade Trail Mix

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

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

Functional Benefits:
• Nutrient-dense and travel-friendly
• Combines protein, fiber, and antioxidants
• Naturally sweet with no added sugars
• Satisfying and crunchy

Mood Support Heart-Healthy Dairy-Free Blood Sugar Balance

Nut Butter on Apple Slices

Mood Support , Blood Sugar Balance , Heart & Circulation , Skin & Hair Health , Cognitive Function

Symptom Support:
• Mood Support
• Fatigue Relief
• Blood Sugar Balance
• Joint & Muscle Support
• Digestive Support

Functional Benefits:
• Protein, fiber, and healthy fats for satiety
• Rich in antioxidants and vitamin E
• Naturally sweet without added sugars
• Portable, easy, and satisfying

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 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

Meno Kitchen

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