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    • Menopause Breakfast
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Menopause Recipes and Meal Plans

  • pork tenderloin marinade recipe
    Menopause Main Dishes

    Pork Tenderloin with Cherry Balsamic Sauce

    April 22, 2025 - By Jen Casey

    A family fave in our house, this easy cherry balsamic marinade for pork tenderloin is a sweet compliment to any veggie side dish. What you will need Ingredients Equipment How…

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  • roasted sweet potato rounds topped with herbed ricotta, honey, and pistachios
    Menopause Snacks - Metabolic Balance

    Sweet Potato Bites with Herbed Ricotta & Honey

    April 19, 2025 - By Jen Casey

    This easy recipe comes together with just a few healthy ingredients and satisfies as an appetizer, snack, or side dish. Herbed ricotta sits atop roasted sweet potato rounds and is…

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  • creamy herb dressing on a prawn salad
    Menopause Salads

    Prawn Salad with Creamy Herb Dressing

    April 16, 2025 - By Jen Casey

    A Holistic Nutritionist’s fave salad recipe with chili lime prawns, mixed greens, marinated tomatoes, and avocado smothered in a vibrant, creamy herb dressing. This quick and healthy recipe is one…

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  • recipe for healthy chocolate ricotta pancakes
    Menopause Breakfast

    Healthy Protein Pancakes with Ricotta (GF)

    April 15, 2025 - By Jen Casey

    It is possible to describe pancakes as healthy, even when they are made with chocolate! We love to elevate and tweak classic recipes here to be healthier and functional for…

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  • protein bowl recipe with quinoa, chicken, Greek salad and tzatziki sauce
    Menopause Main Dishes - Menopause Salads

    Greek Chicken Bowl with Tzatziki (Grain-free)

    April 15, 2025 - By Jen Casey

    Zesty, protein-packed quinoa bowls with vibrant colour and fresh Greek flavour. These bowls are perfect as they are, drizzled with homemade tzatziki and fresh lemon, or wrap everything up in…

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  • baked spaghetti squash with meat sauce and cheese
    Menopause Main Dishes

    Baked Spaghetti Squash with Bolognese Sauce

    April 14, 2025 - By Jen Casey

    Baked spaghetti squash with Bolognese sauce is a low carb alternative to pasta for those whose digestion and metabolism cannot tolerate refined carbohydrates. Read on to see how this spaghetti…

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  • baked eggs on a sheetpan with herbs and microgreens
    Menopause Breakfast

    Sheet Pan Baked Eggs With Herbs

    April 13, 2025 - By Jen Casey

    Baked eggs with herbs, made on a sheet pan, is an easy breakfast or brunch recipe that is time-saving, nutritious, and fun to make different every time. This is a…

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  • stack of protein pancakes with blueberries and maple syrup
    Menopause Breakfast

    Quick Cottage Cheese Pancakes

    April 13, 2025 - By Jen Casey

    High protein cottage cheese blender pancakes check all the nutrition boxes for a great morning. A batter that is easy to prep and delicious to eat. “I can’t stop eating…

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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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