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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

  • recipe for spicy miso noodle soup with chicken and vegetables
    Menopause Main Dishes

    Spicy Miso Noodle Soup That You Need in Your Life (GF)

    December 10, 2025 - By Jen Casey

    When you want healthy comfort food that you can slurp up with or without utensils, this Spicy Miso Noodle Soup is a recipe you need in your life. It is…

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  • Wild salmon marinated with spices and hot honey and baked until golden
    Menopause Main Dishes

    The Best Spiced Salmon with Hot Honey Glaze

    December 3, 2025 - By Jen Casey

    This spice-rubbed baked salmon with homemade hot honey glaze is both nutritious and quick to prepare. It is a brain-boosting, anti-inflammatory recipe that truly does the body, and taste buds,…

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  • jar of homemade hot honey with avocado toast
    Menopause Breakfast - Menopause Main Dishes - Menopause Snacks

    How to Make Hot Honey (3 ingredients)

    December 2, 2025 - By Jen Casey

    There’s nothing better than a from-scratch condiment that elevates avocado toast, pizza, salmon, and charcuterie boards like this Hot Honey recipe. Made with just 3 pantry staples, you can easily…

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  • creamy chicken and peppers with mexican spices
    Menopause Main Dishes

    Cheesy Chicken and Peppers Skillet with Mexican Spices (GF)

    November 25, 2025 - By Jen Casey

    Whip up this cheesy, creamy chicken and peppers skillet dinner in just 30 minutes! Packed with Mexican-inspired spices, it’s a low carb, gluten-free dinner with minimal clean up and maximum…

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  • Snowball cookies that are grain-free, gluten-free, healthier for you
    Menopause Snacks - Metabolic Balance

    How to Make Snowball Cookies Healthier (Grain-free, GF)

    November 24, 2025 - By Jen Casey

    The struggle to find a better-for-you cookie recipe to add to your Holiday baking is over. Our Nutritionist shows you how to make Snowball Cookies healthier without grains, flour, gluten,…

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  • bowl of soup made with roasted tomatoes, topped with chives with a side of grilled cheese
    Menopause Main Dishes

    Creamy Roasted Tomato Soup Your Heart Will Love

    November 15, 2025 - By Jen Casey

    Warm, velvety, and bursting with slow-roasted flavour, Creamy Roasted Tomato Soup is a bowl of comfort that your heart will love. This nourishing recipe blends roasted cherry tomatoes, garlic and…

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  • loaf of grain-free banana bread made with almond flour and dark chocolate chips
    Menopause Snacks

    Grain-free Banana Bread (Great for Inflammation)

    November 12, 2025 - By Jen Casey

    This grain-free banana bread is made with gluten-free almond flour for a moist texture and nutty, naturally sweet flavour from bananas and maple syrup. If you’re craving classic banana bread…

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  • zucchini rolled up with lasagna filling and simmered in tomato sauce
    Menopause Main Dishes

    Low Carb Zucchini Lasagna Rolls (with Ricotta and Tomato Sauce)

    November 11, 2025 - By Jen Casey

    If you are craving the comfort of lasagna without the heavy carbs from pasta, these zucchini lasagna rolls hit the spot. Thinly sliced zucchini takes the place of noodles and…

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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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