75 Menopause Support Recipes



These recipes were created with five key nutrients in mind:

Calcium & Magnesium

During menopause, women are at an increased risk of osteoporosis due to the loss of estrogen. These recipes includes foods high in bone-building minerals like calcium and magnesium. These nutrients will help to maintain healthy bones and prevent bone loss. Most recipes show an increased level of calcium at approximately 125mg and 100mg magnesium.


The level of estrogen in the body decreases in menopause causing the unpleasant side effect of hot flashes. Some research has found that phytoestrogens may help reduce hot flushes, which is why these recipes incorporates many phytoestrogen-containing foods including tempeh, broccoli, carrots, and sesame seeds.

Low Glycemic Foods

As you transition into menopause, you may experience sudden weight gain and have difficulty controlling your blood sugar. This can be due to insulin resistance. Eating the proper amount and type of carbohydrate can help balance insulin levels. These recipes use low glycemic foods and excludes added sugars to optimise blood sugars and help with weight management.


During menopause, the natural decline in estrogen levels causes a loss of muscle mass and strength. Getting enough daily protein will help prevent muscle loss, balance your blood sugar, and maintain a healthy weight. Most recipes have increased level of protein of at least 15g.

Healthy Fats 

Good quality fats are associated with a lower risk of both heart disease and breast cancer. These recipes includes many sources of omega-6 and omega-3 fatty acids including avocado, extra virgin olive oil, trout, salmon and chia seeds.

In addition they are dairy free and gluten free.


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