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  • About
  • Contact
    • Privacy Policy and Disclosure
  • Menopause Meal Plans
    • Metabolic Balance
    • The Meno Edit
    • Meno Meal Plan App
    • Short video
  • Meal Plan App
  • All Recipes
    • Menopause Breakfast
    • Menopause Main Dishes
    • Menopause Salads
    • Menopause Snacks
  • Peri/Menopause Lifestyle
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Take the stress off your plate in menopause and put nourishment back on it.

  • Flourless Strawberry Ricotta Loaf
    Menopause Breakfast - Menopause Snacks

    Flourless Strawberry Ricotta Loaf (GF, Naturally Sweetened, High Protein)

    April 14, 2026 - By Jen Casey

    This flourless Strawberry Ricotta Loaf bursts with natural sweetness in every bite. It makes a great healthy snack or breakfast, packed with 16 grams of protein per slice, and healthy…

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  • chocolate chia pudding topped with granola and nuts
    Menopause Breakfast - Menopause Snacks - Metabolic Balance

    High Protein Chocolate Chia Pudding with Cottage Cheese

    April 11, 2026 - By Jen Casey

    This high protein Chocolate Chia Pudding is made with cottage cheese, cacao, and chia seeds. It makes a decadent and satiating breakfast or snack, benefiting the brain, hormones, and metabolism.…

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  • One pot chicken dinner with coconut and lemon sauce
    Menopause Main Dishes - Metabolic Balance

    One Pot Chicken in a Coconut Lemon Sauce (Gluten-free, Dairy-free)

    April 7, 2026 - By Jen Casey

    This one-pot chicken dinner baked in a coconut lemon sauce is a quick and easy recipe that comes together in just 40 minutes. Naturally gluten and dairy-free, this recipe is…

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  • smoothie bowl topped with almond butter, graonila, blueberries and nuts
    Menopause Breakfast

    Quick High Protein Smoothie Bowl with Chia Seeds

    March 23, 2026 - By Jen Casey

    Instead of drinking your breakfast smoothie, load it with granola, nuts, fruit and eat it with a spoon! This high protein smoothie bowl is made with yogurt, berries and chia…

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  • white bowl of mixed salad greens with rainbow carrots, apple and walnuts
    Menopause Salads - Metabolic Balance

    Quick Rainbow Carrot, Apple and Walnut Salad

    March 3, 2026 - By Jen Casey

    This quick Rainbow Carrot, Apple and Walnut Salad is the perfect side dish to any main course. It is fresh-tasting and pretty-looking, with ribbons of shaved rainbow carrots. Dress it…

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  • slices of healthy black bean brownies with walnuts
    Menopause Snacks

    Healthy Black Bean Brownies with Walnuts (no sugar, GF)

    February 27, 2026 - By Jen Casey

    If you can imagine a treat that is heart-healthy, good for your brain, and free from junky ingredients, these black bean brownies with walnuts are it. Gluten-free, grain-free, refined sugar-free.…

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  • cookies made from chickpeas on a cooling rack
    Menopause Snacks

    Grain-free Cookies Made From Chickpeas

    February 13, 2026 - By Jen Casey

    I bet you can’t eat just one of these grain-free cookies made from chickpeas. They are soft, yet crunchy from walnuts. Each cookie is packed with healthy fats, 5 grams…

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  • recipe for pesto made with green peas, pistachios and lime
    Menopause Snacks

    Simple Pesto with Green Peas (extra protein)

    February 6, 2026 - By Jen Casey

    Easily add protein to vegetables, breakfast, pasta, or pizza with this simple pesto made with green peas, pistachios, parmesan and lime juice. It’s not a traditional pesto that is typically…

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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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