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Take the stress off your plate in menopause and put nourishment back on it.

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Featured image for Simple Chicken Taco Salad

Simple Chicken Taco Salad

A super simple Chicken Taco Salad is ready in 30 minutes and...
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Featured image for Strawberry Smoothie with Chickpea Protein

Strawberry Smoothie with Chickpea Protein

You would never believe that these ingredients work together, but strawberries, yogurt,...
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Featured image for High Protein Breakfast Quesadilla with Egg, Spinach and Cheese

High Protein Breakfast Quesadilla with Egg, Spinach and Cheese

A quick high protein breakfast quesadilla made with just 4 ingredients, it...
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Roasted Broccolini in a Sweet Chili Soy Marinade (4 ingredients)

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Spiralized Zucchini with Baked Feta Sauce

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High Protein Stuffed Chicken Pockets with Cheese and Tomatoes

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Lightened Up Portobello Mushroom Pizza (no dough, low carb)

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Creamy Coconut Curry with Prawns (Dairy-free)

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  • Simple Chicken Taco Salad recipe
    Menopause Main Dishes - Menopause Salads

    Simple Chicken Taco Salad

    June 3, 2026 - By Jen Casey

    A super simple Chicken Taco Salad is ready in 30 minutes and packed with fibre, 30 grams of protein per serving, and healthy fats. This gluten-free salad is tossed in…

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  • strawberry smoothie with chickpeas
    Menopause Breakfast - Menopause Snacks

    Strawberry Smoothie with Chickpea Protein

    May 18, 2026 - By Jen Casey

    You would never believe that these ingredients work together, but strawberries, yogurt, and chickpeas make a delicious, protein-rich smoothie in minutes. The chickpeas are also a great source of fibre,…

    Continue Reading
  • quesadilla filled with egg and cheese for breakfast
    Menopause Breakfast

    High Protein Breakfast Quesadilla with Egg, Spinach and Cheese

    May 15, 2026 - By Jen Casey

    A quick high protein breakfast quesadilla made with just 4 ingredients, it packs 18 grams of protein and is a versatile meal you can prep ahead for busy mornings. Ingredients…

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  • Chickpea salad wrap
    Menopause Main Dishes - Menopause Salads

    5 Minute Chickpea Salad Without Mayo

    May 13, 2026 - By Jen Casey

    A healthy chickpea salad made without mayo to use on toast, in lettuce wraps, or as a dip. It’s a quick blend of zesty capers, lemon, yogurt, mustard, and dill.…

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  • Recipe for quick summer pasta with lemon and capers
    Menopause Main Dishes

    Quick Lemon Pepper Spaghetti with Capers

    May 12, 2026 - By Jen Casey

    This quick Lemon Pepper Spaghetti with Capers is the perfect summer pasta dish. Made with just a handful of fresh, Italian-inspired ingredients, you can have dinner ready in under 30…

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  • Chocolate protein smoothie made with chickpeas
    Menopause Breakfast - Menopause Snacks

    Dairy-free High Protein Chickpea Smoothie (No Banana)

    May 12, 2026 - By Jen Casey

    A plant-based smoothie that is rich, chocolatey, packed with fibre and protein for hormone balance, satiety, and nutrition. You would never know that chickpeas are the protein source in this…

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  • healthy lettuce wraps with chicken and cashews
    Menopause Main Dishes

    Quick Sticky Cashew Chicken Wraps

    May 11, 2026 - By Jen Casey

    This Sticky Cashew Chicken Wrap recipe helps you get a healthy dinner on the table in under 30 minutes. The gluten-free sauce is sweet, spicy, and thick. Scoop every last…

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  • Ground chicken stuffed with cheese and tomatoes and baked
    Menopause Main Dishes

    High Protein Stuffed Chicken Pockets with Cheese and Tomatoes

    May 9, 2026 - By Jen Casey

    This is a healthy and lightened up version of the viral stuffed chicken pockets. Made with just 5 key ingredients, this gluten and grain-free recipe provides 55 grams of protein…

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Meet Jen Casey

Jen Casey, CNP Menopause Nutritionist

Welcome!

I’m Jen Casey, a menopause-focused Holistic Nutritionist and Metabolic Health Coach.

I help women over 40 reach a healthy weight by eating 3 meals a day. More about me…

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