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  • About
  • Contact
    • Privacy Policy and Disclosure
  • Custom Nutrition Plan
  • All Recipes
    • Menopause Breakfast
    • Menopause Main Dishes
    • Menopause Salads
    • Menopause Snacks
  • Peri/Menopause Lifestyle
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Menopause Recipes and Meal Plans

  • healthy hormone balancing cookies on a baking sheet
    Menopause Snacks

    Best Hormone Balancing Cookies for Menopause (Flourless, GF)

    November 2, 2025 - By Jen Casey

    Made with phytoestrogens from flax and oats, healthy fats and naturally sweetened, women love these hormone-balancing cookies for menopause. Add these flourless, oil-free, and naturally gluten-free cookies to your menopause…

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  • Slices of healthy pumpkin brownies made without flour and topped with melted chocolate
    Menopause Snacks

    Healthy Pumpkin Brownies (GF, Flourless)

    October 22, 2025 - By Jen Casey

    When you are craving a treat that is rich, chocolately, and actually good for you, these healthy Pumpkin Brownies are the answer. Made with real pumpkin puree, antioxidant-rich cacao, and…

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  • Chocolate zucchini loaf with a slice covered in almond butter and pumpkin seeds
    Menopause Snacks

    Healthy Chocolate Zucchini Loaf (Flourless)

    May 5, 2025 - By Jen Casey

    Naturally gluten free, this flourless Chocolate Zucchini Loaf is moist, nutritious, and rich in flavour. Enjoy it as a snack or breakfast. Slather it with almond butter and a few…

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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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