Healthy Recipes for Menopause

Filters

Filters

Clear all

Recipe Categories
Garlic Lemon Shrimp
DINNER SEAFOOD SIDES

Garlic Lemon Shrimp

Protein is so important for us as we start to lose muscle mass. But let's be honest, sometimes it can feel like a full-time job to get the amount of protein we need in a day. This Lemon Garlic Shrimp recipe is not only incredibly fast and beyond flavorful, but it's loaded with protein. With a few very simple ingredients, Chef Katie Mist's perfectly balanced Lemon Garlic Shrimp goes with just about anything -- rice, pasta, salad, you name! All the while, it delivers about 25 grams of protein per serving! Hip hip hooray! We like to serve it with Baby Kale Salad studded with loads of avocado and shaved fennel. If you're feeling inspired, you can double the recipe. It makes the perfect and satisfying quick lunch the next day. Nothing like a little midweek meal hack. We love twofers.

Read now

Fish Tacos with Cilantro Cashew Crema and Pumpkin Seed Crunch
DAIRY FREE DINNER GLUTEN FREE

Fish Tacos with Cilantro Cashew Crema and Pumpkin Seed Crunch

Fish Tacos with Cilantro Cashew Crema and Pumpkin Seed Crunch are always a good idea, especially when you're in need of a simple weeknight meal. In fact, we’ve never said no to a fish taco. This version is not only packed with flavor, it's packed with ingredients you can feel really good about putting into your body. The red cabbage alone offers antioxidants, improves bone and gut health and reduces inflammation. High in protein, this dish helps maintain healthy muscle and bones, which tend to decline during menopause . Making the Cilantro Cashew Crema and the Pumpkin Seed Crunch a day ahead makes this a quick weeknight meal, or a showstopper for entertaining.

Read now

Smoked Salmon Platter (Breakfast, Lunch or Dinner!)
BREAKFAST SEAFOOD SIDES

Smoked Salmon Platter (Breakfast, Lunch or Dinner!)

Nothing says good-for-you and delicious as much as smoked salmon. Combine smoked salmon with avocados, seeds, nuts, hard boiled eggs and cucumbers and you have a winner. Not to mention that this simple, yet nutritious meal takes less than 15 minutes to make. Oh, and did we mention it's a meal solution for breakfast, lunch or dinner?! Healthy fats for brain health, protein and fiber make this an elegant, yet epic way to start or end your day. This platter is really a blank canvas, and you can design it however you see fit. Start by adding some of your other favorite flavors like fresh, chopped dill, sliced pickled jalapeño, lemon wedges, capers, sliced tomato, sliced red onions -- the possibilities are limitless.

Read now

Lemon Caper Cod
DINNER GLUTEN FREE SEAFOOD

Lemon Caper Cod

If you're "not a fish person", this recipe might be the thing that changes your mind. Cod is one of the leanest fish and is a wonderful choice for "fish beginners" because of its mild fish flavor. This flaky white fish is loaded with nutrients, including vitamin B12, which is an important part of your body’s nerve and blood cells. Moreover, cod, like many fish, is a good source of omega-3 fatty acids —an essential fat. This classic recipe is super-simple and super-flavorful due to its clean, flavor-forward ingredients. Cod is a delicious way to get your oh-so-important protein. This recipe pairs perfectly with a range of vegetables and sides: grilled asparagus, sautéed green beans, or a simple salad.

Read now

Shrimp & Summer Vegetable Sauté
DINNER SEAFOOD SIDES

Shrimp & Summer Vegetable Sauté

Summer meals are the best. Bursting with flavor, at the peak of freshness, a meal featuring summer's bounty is glorious. When you pair veggies -- leeks, bell peppers, sweet corn, and zucchini with shrimp, you get the most incredible Shrimp & Summer Vegetable Sauté! We can't get enough of shrimp. It's one of the most versatile and simple shellfish to cook. In fact, it's kind of cheating! It's also extremely nutritious. Shrimp is not only high in protein, which we need to build or maintain muscle mass, but it is also rich in minerals that promote bone health. This Shrimp & Summer Vegetable Sauté is a nutrient packed dinner, but it also makes a delicious, lunch the next day. Toss leftovers with arugula, pine nuts, lemon and olive oil to mix it up a little. Yum!

Read now

Seafood Stew
DINNER GLUTEN FREE SEAFOOD

Seafood Stew

This stew is really simple to make so it's great on a chilly weeknight but we also love serving this to guests since it gives "I-slaved-all-day-over-this vibes." Fennel is a delicious way to get fiber, which helps in digestion, but also aids in managing blood sugar and cholesterol, and can benefit cardiovascular health which is so important as we move into perimenopause and menopause. Lest we forget the seafood in this recipe! It’s full of omega-3’s for your brain, protein for your muscles, and B vitamins which help an array of processes in your body like repairing DNA, reducing inflammation and maintaining optimal brain and nervous system function (insert mic drop here).

Read now

Sheet Tray Shrimp, Broccoli & White Beans
DINNER GLUTEN FREE SEAFOOD

Sheet Tray Shrimp, Broccoli & White Beans

Weeknight meal planning, here we come! Look no further than Chef Katie's Sheet Tray Shrimp, Broccoli & White Beans if you've hit the wall with weeknight dinner ideas. hen This dish is SO fast, so easy and so packed with nutrients, protein and fiber -- it's almost cheating. We happen to be mildly obsessed with shrimp. Not only are they delicious, but they're a lean, protein packed seafood. Next up, cruciferous veggies, like broccoli, which are packed with fiber aid in gut health and digestion. Did we mention that the white beans are also loaded with fiber. If you're looking to feed a hungry family, double up on the beans to bulk up the portions with protein and sustenance. If you add more bean, remember to add a bit more paprika, salt and pepper. In less than 30 minutes, you're on your way!

Read now

Roasted Salmon with Lentils and Marinated Fennel
DINNER GLUTEN FREE SEAFOOD

Roasted Salmon with Lentils and Marinated Fennel

Chef Katie Mist’s Roasted Salmon with Lentils and Marinated Fennel is a vibrant, deeply satisfying dish that brings together clean flavors and thoughtful technique. Roasted salmon is finished simply with extra virgin olive oil, salt, and pepper, allowing its natural richness to shine. Beneath it, tender black lentils are simmered with onion, carrot, and garlic until savory and grounding, then folded with fresh spinach for a soft, earthy balance. The dish is brightened with shaved fennel tossed in red wine vinaigrette and showered with fresh dill, mint, and parsley, adding lift, texture, and an herbal freshness that ties everything together. What makes this dish especially powerful is its reliance on whole, nutrient-dense ingredients that work in harmony. Salmon provides high-quality protein and omega-3 fatty acids that support heart health, brain function, and help calm inflammation. Lentils deliver plant-based protein, iron, and fiber to support stable energy and blood sugar, while vegetables like fennel, carrots, spinach, and onion bring antioxidants, minerals, and gut-supportive compounds. Extra virgin olive oil contributes healthy fats that aid nutrient absorption and support metabolic and cardiovascular health. During perimenopause and menopause, when inflammation, muscle loss, insulin resistance, and cardiovascular risk can increase, meals like this matter. This dish is naturally balanced, satisfying without being heavy, and designed to nourish hormones, support bone and muscle health, and promote digestive ease. It’s a reminder that wellness doesn’t require restriction or complexity, just intentional, real ingredients prepared with care. This is food that supports longevity, energy, and confidence at every stage of life.

Read now

Chimichurri Salmon Bowl
DAIRY FREE DINNER GLUTEN FREE

Chimichurri Salmon Bowl

This Chimichurri Salmon Bowl is the kind of midlife meal that checks every box: protein-packed, fiber-filled, wildly flavorful and designed to support women through perimenopause and menopause without tasting like “health food.” Salmon delivers omega-3 fatty acids and high-quality protein to support brain health, heart health, muscle maintenance and inflammation balance — all especially important as estrogen shifts can impact metabolism, mood and energy.  Sweet potatoes bring slow-burning carbohydrates, fiber and vitamin A to support blood sugar balance, gut health and healthy skin, while mushrooms provide antioxidants, immune-supporting compounds and key minerals that help nourish the body through hormonal change. Fresh spinach adds iron, folate and magnesium for energy and muscle function, and creamy avocado delivers healthy fats and fiber to support satiety, hormone health and cardiovascular wellness. Finished with bright, herbaceous chimichurri and roasted in heart-healthy extra virgin olive oil, this nourishing salmon bowl is rich in nutrients that support metabolic health, immune function and healthy aging in midlife. In other words: comfort food with a wellness degree.

Read now

Shrimp Chopped Salad with Tahini, Shallot & Spinach Vinaigrette
DINNER SALAD SEAFOOD

Shrimp Chopped Salad with Tahini, Shallot & Spinach Vinaigrette

This Shrimp Chopped Salad with Tahini, Shallot & Spinach Vinaigrette is crunchy, creamy, protein-packed and unapologetically extra in the best possible way. Loaded with fiber, healthy fats, and nutrient-dense ingredients, this is the kind of perimenopause and menopause recipe that supports your body while still feeling like something you’d order at an overpriced wellness café with very aggressive lighting. Shrimp delivers lean protein to help support muscle maintenance, metabolism and satiety during midlife, when hormonal changes can make energy dips and blood sugar swings a little more dramatic than necessary. Crunchy green cabbage and Persian cucumbers bring hydration, fiber and gut-friendly compounds that support digestion and overall wellness, while avocado, pistachios and tahini provide healthy fats that help support hormone health, brain function and heart health. Hemp seeds and sesame seeds add extra plant-based protein, minerals and omega fatty acids for even more nutritional support. And then there’s the vinaigrette. Swoon. It's bright, creamy and doing the absolute most for your health. Spinach delivers iron, folate and magnesium to support energy and muscle function, while garlic, shallots and scallions contain antioxidant-rich compounds that may help support immune health and inflammation balance. Fresh dill, oregano and lemon juice layer in flavor and polyphenols, while nutritional yeast adds a savory, cheesy note plus B vitamins that support energy production and nervous system health. Tossed together, this chopped salad is fresh, satisfying and proof that healthy midlife meals do not need to be boring and a form of punishment.

Read now