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  • 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 zucchini boats with meat sauce
    Menopause Main Dishes

    Low Carb Zucchini Boats with Meat Sauce

    May 26, 2025 - By Jen Casey

    When you want that pasta feel and flavour but without the carbs, try low carb Zucchini Boats with Meat Sauce. This recipe is hearty, made with lean turkey and veggies,…

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  • Low carb zucchini enchiladas using zucchini slices instead of tortillas
    Menopause Main Dishes

    Low Carb Zucchini Enchiladas (Grain-free)

    May 24, 2025 - By Jen Casey

    A delicious enchilada recipe that swaps out the tortillas for zucchini. This low carb Zucchini Enchiladas recipe is filling & delicious without the extra bloat from carbs. Reasons to love…

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  • Loaf of Almond Flour Cake with strawberry slices
    Menopause Snacks

    Simple Grain-free Lemon Loaf (Great for Inflammation)

    May 19, 2025 - By Jen Casey

    A gluten-free, grain-free, dairy-free Lemon Loaf made with almond flour takes minutes to prep in just one bowl, and comes out moist, zesty, and delicious. A great snack for anyone…

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  • Chickpea Caesar Salad recipe healthy no mayo
    Menopause Salads

    Quick Chickpea Caesar Salad (no mayo)

    May 16, 2025 - By Jen Casey

    If you are strategically eating to support menopause symptoms and body composition, this quick Chickpea Caesar Salad with a homemade dressing is a recipe you will want to add to…

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  • how to make spicy prawns with low carb zucchini noodles
    Menopause Main Dishes

    Low Carb Spicy Prawns with Zucchini Noodles

    May 10, 2025 - By Jen Casey

    When you are craving pasta but don’t want the starchy carbs, try this Low Carb Spicy Prawns with Zucchini Noodles recipe. A quick, one pan meal that is packed with…

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  • sweet potato toast with a fried egg
    Menopause Breakfast

    Easy Sweet Potato Toast

    May 5, 2025 - By Jen Casey

    For a healthier, fibre-rich, grain-free, low carb alternative to bread, try sweet potato toast. Thin slices of sweet potato are lightly roasted in the oven in the time it takes…

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  • iron skillet with a frittata with sweet potato crust and salad
    Menopause Breakfast

    Grain-free Quiche with Sweet Potato Crust

    May 2, 2025 - By Jen Casey

    This easy Grain-free Quiche with Sweet Potato Crust is perfect for one or two with a side salad. The eggs are fluffy, the crust is healthy, and it comes together…

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  • Bowl of creamy curry with prawns and cauliflower rice
    Menopause Main Dishes

    Creamy Coconut Curry with Prawns (Dairy-free)

    April 30, 2025 - By Jen Casey

    This from-scratch coconut prawn curry is the creamiest, low carb, healthy and hearty recipes that comes together in 30 minutes Serve it with cauliflower rice, quinoa, or enjoy it as…

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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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