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Menopause Recipes and Meal Plans

  • Slices of healthy pumpkin spice loaf
    Menopause Snacks

    Healthy Pumpkin Spice Bread

    April 11, 2025 - By Jen Casey

    Enjoy the taste of Fall any time of year with this healthy Pumpkin Spice Bread recipe, made with pureed pumpkin, warming spices, and yogurt for extra protein. What makes this…

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  • Healthy blueberry oatmeal squares sliced into 9 servings
    Menopause Snacks

    Healthy Baked Blueberry Squares

    April 11, 2025 - By Jen Casey

    These Healthy Baked Blueberry Oatmeal Squares make an easy handheld breakfast or snack without refined sugar or gluten. Takes just 10 minutes to prep! What you will need to make these healthy…

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  • Tray of lettuce cups filled with black beans and mango
    Menopause Main Dishes

    Quick Black Bean & Mango Lettuce Wraps

    April 11, 2025 - By Jen Casey

    A quick, no-cook recipe for Spicy Black Bean Mango Lettuce Cups that have a gentle heat with a bit of sweet in every bite. High in fibre, plant-based protein, and nutritionist-approved. Made with…

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  • 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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  • 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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  • 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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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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