Recipes · Premium

Food that does the work.

Built around four food pillars: protein at every meal, fibre, calcium with vitamin D, and whole-food phytoestrogens. Real ingredients, weeknight-friendly.

Premium recipes built for menopause: protein-led, calcium-aware, and weeknight-friendly. Three full how-tos below are free for everyone, the rest live in Premium.

Free for everyone, three meals worth memorizing

Three midlife-smart meals you don't need a recipe for.

Premium gets the full library. Free gets these three, enough to feed yourself well this week without thinking about it.

Front-loading protein supports muscle retention, blunts the late-morning energy crash, and stops the 4 p.m. Biscuit raid.

Try this week: Greek yogurt (200 g) + a tablespoon of nut butter + a handful of berries + a sprinkle of seeds. Roughly 30 g protein, no cooking, eat with a spoon.

Why protein first

The 30-gram breakfast

5 minutes · before 10 a.m.

Front-loading protein supports muscle retention, blunts the late-morning energy crash, and stops the 4 p.m. Biscuit raid.

Try this week: Greek yogurt (200 g) + a tablespoon of nut butter + a handful of berries + a sprinkle of seeds. Roughly 30 g protein, no cooking, eat with a spoon.

Why protein first

Anything-grain bowl

10 minutes · weekday lunch

Fibre + protein + colour. Hits three of the four food pillars without needing a recipe or a plan.

Try this week: Half a plate of any cooked grain (rice, quinoa, leftovers). A palm of protein (tinned beans, chicken, tofu, tinned salmon). Two handfuls of plants, raw, roasted, or frozen-and-microwaved. Olive oil, lemon, salt.

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The 'I can't be bothered' dinner

12 minutes · weeknight

On the nights you'd otherwise order in. Hits protein, fibre and calcium without a single chopping board.

Try this week: An omelette (3 eggs) with a fistful of frozen spinach wilted in first, a handful of grated cheese, and a piece of sourdough on the side. Salad if you have it. Done.

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Free for everyone, cook tonight

Three full recipes. No login, no paywall.

One breakfast, one main, one cold salad, each hitting at least 22 g of protein and at least one menopause-relevant nutrient. The full 27-recipe library lives in Premium.

Cottage cheese & seeded toast

32 g protein · 8 g fibre

Slow-release protein + magnesium-rich seeds to anchor the morning.

How to: 150 g full-fat cottage cheese on dark seeded rye. Drizzle of honey, cracked pepper, sprinkle of pumpkin seeds. Five minutes, no recipe.

Miso salmon traybake

38 g protein · omega-3 · soy

Three menopause wins on one tray: oily fish, calcium greens, whole soy.

How to: Glaze 2 salmon fillets with 1 tbsp white miso + 1 tsp mirin + grated ginger. Tray-roast at 200°C for 12 min with tenderstem broccoli tossed in sesame oil.

Lentil tabbouleh with feta

22 g protein · 14 g fibre

Pulses for the gut, herbs for the liver, salty cheese for the soul.

How to: Cooked Puy lentils, big handful chopped parsley + mint, lemon juice, olive oil, crumbled feta. Keeps three days in the fridge, your weekday lunch sorted.

Sources

The evidence behind this page.

Including the places where the honest answer is “the evidence is thin”. See how we grade evidence.

The nutrition principles behind these recipes

2 sources

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No special menopause diet exists. These are the guidelines the recipe logic follows.

Nutrition, activity, alcohol, smoking and weight are addressed as first-line levers for vasomotor symptoms in Canada's national menopause guideline — with realistic expectations of how much they move the needle.

Clinical guidelineSOGC Clinical Practice Guideline No. 422a — VMS, therapeutics, CAM, nutrition and lifestyle · 2024

Read the source

Cardiovascular risk changes on the clock of the menopause transition itself — visceral fat, lipids and vascular stiffness shift independently of getting older.

Clinical guidelineEl Khoudary et al. — Circulation (American Heart Association scientific statement) · 2020

The document behind 'midlife is a cardiovascular window, not just a symptom window'.

Read the source

Where to next

A word on appetite

Hunger and fullness signals can shift through perimenopause. These recipes lean protein-heavy on purpose, to protect muscle, steady blood sugar, and ease the late-afternoon crash. Adjust portions to your appetite and energy.