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Menopause Recipes and Meal Plans

  • broiled sourdough with melted cheese, sauteed mushrooms, and balsamic reduction
    Menopause Breakfast - Menopause Snacks

    Quick Savoury Mushroom & Cheese Toast

    April 12, 2025 - By Jen Casey

    Avocado toast had it’s 15 minutes, so let’s make way for the next craze….mushrooms on toast! This recipe is simple and quick (just how I like it), but it has…

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  • bowl of baked berry crumble with yogurt
    Menopause Breakfast

    Breakfast Berry Crumble (gluten free)

    April 12, 2025 - By Jen Casey

    Like a warm hug in the morning, this Breakfast Berry Crumble is a healthy mix of warm berries baked under a bed of naturally sweetened oats and nuts, topped with a spoonful of…

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  • jars of oatmeal with carrot cake flavours
    Menopause Breakfast

    Overnight Chia Oats That Taste Like Carrot Cake

    April 12, 2025 - By Jen Casey

    Naturally sweetened and perfectly spiced chia oats blended with all the carrot cake flavours, packed into a jar to eat for breakfast. An easy make-ahead recipe that meets your breakfast…

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  • spoonful of baked ricotta with lemon and blueberries
    Menopause Breakfast

    Baked Ricotta with Lemon and Blueberries

    April 12, 2025 - By Jen Casey

    Both gently sweet and savoury, this baked fluffy ricotta with blueberries and lemon makes a delicious, protein-rich breakfast, snack or dessert What is ricotta cheese? Ricotta in Italian means, “cooked…

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  • slices of baked blueberry pancakes
    Menopause Breakfast

    Protein Pancakes Baked in the Oven (GF)

    April 12, 2025 - By Jen Casey

    These time-saving high protein sheet pan pancakes will make your mornings feel easy, nourished, and balanced. Creamy ricotta cheese, blueberries and lemon bring this breakfast recipe alive. You might even think you’re…

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  • Sheetpan dinner with pork chops, apples and sweet potatoes
    Menopause Main Dishes

    Juicy Pork Chops & Sweet Potato Sheet Pan Dinner

    April 10, 2025 - By Jen Casey

    A naturally sweet, one pan dinner with juicy baked pork chops and apples. This time-saving recipe is one the whole family will love. Why you will love this sweet and…

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  • platter of chicken breasts stuffed with vegetables and cheese
    Menopause Main Dishes

    Chicken Breasts Stuffed With Veggies & Cheese

    April 10, 2025 - By Jen Casey

    Savoury mushrooms, onion and asparagus are nestled in to this tender, butterflied chicken breast, while a blend of cheeses holds it all together. Why you will love this healthy chicken…

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  • High protein omelette for menopause
    Menopause Breakfast

    Ricotta Spinach Omelette

    April 9, 2025 - By Jen Casey

    An easy, high protein ricotta spinach omelette for breakfast or brunch, made with a few ingredients and ready in minutes Pro tips for making an omelette There are a few…

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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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