Healthy Recipes for Menopause

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Cilantro Lime Chicken Skewers
DINNER MEATS

Cilantro Lime Chicken Skewers

It's time to PAR-tay! You know you've hit the foodie jackpot when party food just happens to be good for you. There is nothing like watching sports games with a group of friends. But, what might be even better is a party spread that's careening with culinary goodness. When you're sitting in front of smattering of fried and ultra-processed foods, being able to reach for something that is GOOD for you, can make all the difference. These skewers deliver on both flavor and feel-good satisfaction. Cilantro Lime Chicken Skewers for the WIN! Seven-layer bean dip, is no doubt amazing, But, Chef Katie Mist 's Roasted Poblano Pepitas Dip is epic and packed with fiber, protein and nutrient-dense ingredients. It's so delicious, you can scoop it straight from the bowl. We are loving the vision of these Cilantro Lime Chicken Skewers with grilled veggies and a protein-packed dip at our next friend's potluck gathering!

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Lamb Kofta with Whipped Feta
DINNER GLUTEN FREE MEATS

Lamb Kofta with Whipped Feta

Newsflash! Women need a ton of protein during perimenopause and menopause. As our muscle mass begins to decline we it's imperative to ramp up protein consumption so we can stay strong. Protein helps support muscle development and rebuilding. We love this Lamb Kofta with Whipped Feta recipe, not only for the big dose of protein, but also for the calcium in the feta which helps support strong bones as our density starts to decline. Serve alongside Chef Katie's Simple Chopped Mediterranean Salad for a nutrient-rich, flavor-packed meal.

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Chicken & White Bean Soup with Basil Almond Pesto
DINNER MEATS VEGGIES

Chicken & White Bean Soup with Basil Almond Pesto

This Chicken & White Bean Soup with Basil Almond Pesto soup is really comforting and satisfying. It has become a staple in all of the HotPause Health family homes. We know what you're thinking. It's our favorites because of the store-bought chicken and the fact that dinner is made in less than 30 minutes. Okay, you got us! But, in fairness, this Chicken & White Bean Soup with Basil Almond Pesto recipe is loaded with nutritious goodness. The collard greens are a cruciferous green packed with calcium and vitamin k. It's said that cruciferous greens can help to aid in liver function and support detoxing hormones. They’re also a good source of fiber so when paired with the white beans, it’s a hearty double dose.

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Chicken, Roasted Broccoli & Quinoa Salad with Basil Almond Pesto
DINNER MEATS VEGGIES

Chicken, Roasted Broccoli & Quinoa Salad with Basil Almond Pesto

Chicken, Roasted Broccoli & Quinoa Salad with Basil Almond Pesto is a midweek, meal prep game-changer. Cruciferous veggies, like broccoli, are a key factor in optimal perimenopause and menopause health because they aid in liver detox which can help us regulate hormone levels. The pesto is loaded with almonds which contain tryptophan. Tryptophan can help to produce serotonin. Yup, time to help support your mood. Take that executive functioning to the next level and make this Chicken, Roasted Broccoli & Quinoa Salad with Basil Almond Pesto salad on Sundays. that way, you'll have something quick and healthy on hand during the week -- for you, your family, the kids, heck your neighbors!

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Chicken Caesar Wrap
DINNER GLUTEN FREE MEATS

Chicken Caesar Wrap

Hemp seeds (in the vinaigrette) really bring it. They’re packed with plant-based protein, fiber, omega-3s, minerals, and antioxidants—a nutritional powerhouse in a tiny package. These nutrients work together to support nearly every system in your body: Brain, muscles, bones, heart, immune system. Oh, and did we mention it helps fight inflammation from the inside out. Tiny seeds. Big benefits. Pair this dressing with kale and Brussels sprouts that aid in hormone detox, healthy fats and fiber in the avocado and protein in the chicken, you’ve got an on-the-go meal you can feel really good about. We even do this for dinner!

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Turkey & Sweet Potato Chili
DINNER MEATS SOUPS & STEWS

Turkey & Sweet Potato Chili

Our go-to Turkey and Sweet Potato Chili is the ultimate meal as you're navigating perimenopause and menopause. Why? Because it's packed with nutrient dense, whole ingredients that support your whole body. Turkey and beans are loaded with protein Veggies are packed with fiber to help protect muscle, balance blood sugar, and support estrogen metabolism Sweet potato delivers slow energy, potassium, and skin-supporting beta-carotene Onion, garlic and mushrooms support gut health and hormone detox pathways Tomatoes and warming spices bring anti-inflammatory, protective antioxidants Avocado and lime on top add hormone-supportive fats and adrenal-loving vitamin C

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Balsamic Tomato Basil Chicken
DINNER MEATS

Balsamic Tomato Basil Chicken

This Balsamic Tomato Basil Chicken recipe is built on the classic combo of tomatoes and basil, but takes on a life of its own as a super cozy supper. It's simple but packed with flavor, protein heavy, and the tomatoes deliver a slew of benefits, antioxidants to fight cell damage, potassium and fiber for heart health, vitamin C to boost your immune system, and they can stabilize blood sugar to aid in hormone balance. We love this served with a heaping serving of roasted broccoli, and your family will also love it over rice.

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Ginger Chicken Soup with Shiitakes & Napa Cabbage
DINNER MEATS SOUPS & STEWS

Ginger Chicken Soup with Shiitakes & Napa Cabbage

This Ginger Chicken Soup with Shiitakes & Napa Cabbage isn’t just soup, it’s delicious, body nourishing goodness in disguise. Ground chicken keeps muscles strong, ginger and garlic fight inflammation, and shiitake mushrooms give your immune system a lift. Napa cabbage helps your body process estrogen, while avocado and sesame oils deliver the healthy fats your hormones love. Warm, savory, and full of quiet power — it’s the kind of meal that helps you feel balanced from the inside out.

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Orange-Miso Chicken & Asparagus
DAIRY FREE DINNER MEATS

Orange-Miso Chicken & Asparagus

This Orange-Miso Chicken & Asparagus is what happens when comfort food gets a wellness upgrade. Packed with lean protein, colorful vegetables and bold umami flavor, this easy dinner supports women through perimenopause and menopause with nutrients that help fuel energy, metabolism and overall health, without requiring a sink full of dishes or a degree in functional medicine. Chicken breast delivers high-quality protein to help support muscle mass, strength and satiety during midlife, when hormonal shifts can make maintaining lean muscle a little more complicated. Asparagus brings fiber, folate and prebiotic compounds that support digestion, gut health and healthy detoxification pathways, while corn adds natural sweetness, antioxidants and satisfying carbohydrates for balanced energy. Scallions, garlic and fresh ginger don’t just make this dish wildly flavorful. They also contain plant compounds that support immune health and inflammation balance. The glossy orange-miso sauce is where the magic happens. White miso contains fermented ingredients that may support gut health, while ginger, citrus and rice vinegar brighten the dish with flavor and antioxidants. Coconut or avocado oil provides healthy fats for cooking, and a drizzle of sriracha adds just enough heat to wake up your taste buds and possibly your mood. Sweet, savory, nourishing and deeply satisfying, this is the kind of perimenopause-friendly recipe that makes healthy eating feel a whole lot less like homework.

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