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    • Menopause Breakfast
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    • Menopause Snacks
  • Peri/Menopause Lifestyle
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Menopause Recipes and Meal Plans

  • slice of baked lasagna with zucchini noodles and meat sauce
    Menopause Main Dishes

    Zucchini Noodle Lasagna That Feels Better in Menopause

    April 9, 2025 - By Jen Casey

    This healthy lasagna recipe is for my pasta lovers who want the feeling and flavour of traditional lasagna but without the bloating. When your goal is to keep blood sugar…

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  • mason jars of chocolate chia seed pudding topped with raspberries and coconut
    Menopause Snacks

    Chia Seed Pudding With Cacao

    April 9, 2025 - By Jen Casey

    This Chia Seed Pudding is one of our favourites for it’s health factor but also simplicity and versatility. The protein, fibre and healthy fats make it a perfectly balanced, make-ahead breakfast to ease stressful…

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  • How to make granola
    Menopause Breakfast

    Simple Grain-free Granola Recipe

    April 9, 2025 - By Jen Casey

    This simple grain-free granola recipe is perfect for those on an anti-inflammatory, keto, gluten-free, low sugar or high protein diet. Packed with raw nuts and seeds, naturally sweetened with honey,…

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  • slices of healthy chickpea blondies with chocolate chips and sea salt
    Menopause Snacks

    Healthy Chickpea Blondies

    April 9, 2025 - By Jen Casey

    Healthy Chickpea Blondies are an allergen-friendly snack packed with natural goodness and free from nuts, gluten, eggs, oil, and refined sugar. What are Chickpea Blondies? Chickpea blondies are a type…

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  • Healthy brownies for menopause made with black beans and sugar-free
    Menopause Snacks

    Fudgy Black Bean Brownies That Are Heart Healthy

    April 9, 2025 - By Jen Casey

    Look no further for the best, fudgy Black Bean Tahini Brownies recipe that is nutritious while being free from nuts and gluten for those with dietary restrictions. These are packed with fibre…

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  • High protein omelette for menopause
    Menopause Breakfast

    Ricotta Spinach Omelette

    April 9, 2025 - By Jen Casey

    An easy, high protein ricotta spinach omelette for breakfast or brunch, made with a few ingredients and ready in minutes Pro tips for making an omelette There are a few…

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  • platter of baked bell peppers filled with lasagna toppings and topped with cheese
    Menopause Main Dishes

    Lasagna-stuffed Bell Peppers

    April 9, 2025 - By Jen Casey

    Get all the flavours of a hearty pasta dish without all the carbs with this easy Lasagna-stuffed Bell Peppers recipe. This recipe is extremely easy to prep ahead of time…

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  • Salad with breaded, warm goat cheese, strawberries, and healthy vinaigrette
    Menopause Salads

    Warm Goat Cheese Salad

    April 9, 2025 - By Jen Casey

    In my opinion, there’s no better combination that fresh strawberries and goat cheese. If you are lactose intolerant, many people find that goat cheese is more tolerated. It does contain…

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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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