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Menopause Recipes and Meal Plans

  • broiled sourdough with melted cheese, sauteed mushrooms, and balsamic reduction
    Menopause Breakfast - Menopause Snacks

    Quick Savoury Mushroom & Cheese Toast

    April 12, 2025 - By Jen Casey

    Avocado toast had it’s 15 minutes, so let’s make way for the next craze….mushrooms on toast! This recipe is simple and quick (just how I like it), but it has…

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  • bowl of baked berry crumble with yogurt
    Menopause Breakfast

    Breakfast Berry Crumble (gluten free)

    April 12, 2025 - By Jen Casey

    Like a warm hug in the morning, this Breakfast Berry Crumble is a healthy mix of warm berries baked under a bed of naturally sweetened oats and nuts, topped with a spoonful of…

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  • jars of oatmeal with carrot cake flavours
    Menopause Breakfast

    Overnight Chia Oats That Taste Like Carrot Cake

    April 12, 2025 - By Jen Casey

    Naturally sweetened and perfectly spiced chia oats blended with all the carrot cake flavours, packed into a jar to eat for breakfast. An easy make-ahead recipe that meets your breakfast…

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  • spoonful of baked ricotta with lemon and blueberries
    Menopause Breakfast

    Baked Ricotta with Lemon and Blueberries

    April 12, 2025 - By Jen Casey

    Both gently sweet and savoury, this baked fluffy ricotta with blueberries and lemon makes a delicious, protein-rich breakfast, snack or dessert What is ricotta cheese? Ricotta in Italian means, “cooked…

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  • slices of baked blueberry pancakes
    Menopause Breakfast

    Protein Pancakes Baked in the Oven (GF)

    April 12, 2025 - By Jen Casey

    These time-saving high protein sheet pan pancakes will make your mornings feel easy, nourished, and balanced. Creamy ricotta cheese, blueberries and lemon bring this breakfast recipe alive. You might even think you’re…

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  • veggie tacos with chipotle and guacamole
    Menopause Main Dishes

    Easy Roasted Veggie Tacos with Chipotle Sauce

    April 12, 2025 - By Jen Casey

    These nutritious, easy Roasted Veggie Tacos with Chipotle Sauce make a quick 30 minute plant-based meal packed with smoky flavor and healthy ingredients. Why you will love these quick and healthy tacos Ingredients…

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  • lettuce wraps with taco meat and diced tomatoes
    Menopause Main Dishes

    Chicken Taco Lettuce Wraps

    April 12, 2025 - By Jen Casey

    Let’s taco ’bout dinner, baby! Meals that bring people together are the best, and taco night is the perfect way to do just that. This low carb Chicken Taco Lettuce Wrap recipe gives “family…

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  • pizza made with a portobello mushroom as a base in place of crust
    Menopause Main Dishes - Metabolic Balance

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

    April 11, 2025 - By Jen Casey

    Save the dough and heavy crust and swap it for these low carb, lightened up pizza stuffed portobello mushroom caps. Why use portobello mushrooms as a pizza base? If you…

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Meet Jen Casey

Jen Casey, CNP Menopause Nutritionist

Welcome!

I’m Jen Casey, the menopause-focused Nutritionist and Health Coach here at HelloMeno.ca.

Here, you will find recipes and strategies to support perimenopause and menopause symptoms with real food and lifestyle habits. Read more…

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