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    • Menopause Main Dishes
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Menopause Weight Loss and Metabolic Balance

  • Skillet chicken dinner with roasted plums
    Menopause Main Dishes - Metabolic Balance

    Easy One Pot Chicken and Roasted Plums Dinner

    June 24, 2026 - By Jen Casey

    Discover an easy skinless chicken thighs recipe with a smoky paprika-honey rub and juicy roasted plums. Perfect sweet & savoury weeknight dinner that you can serve with salad, cauliflower rice,…

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  • healthy lettuce wraps with chicken and cashews
    Menopause Main Dishes

    Quick Sticky Cashew Chicken Wraps

    May 11, 2026 - By Jen Casey

    This Sticky Cashew Chicken Wrap recipe helps you get a healthy dinner on the table in under 30 minutes. The gluten-free sauce is sweet, spicy, and thick. Scoop every last…

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  • Ground chicken stuffed with cheese and tomatoes and baked
    Menopause Main Dishes

    High Protein Stuffed Chicken Pockets with Cheese and Tomatoes

    May 9, 2026 - By Jen Casey

    This is a healthy and lightened up version of the viral stuffed chicken pockets. Made with just 5 key ingredients, this gluten and grain-free recipe provides 55 grams of protein…

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  • Baked halibut, tomatoes, asparagus and lemon on a sheetpan
    Menopause Main Dishes

    Quick Baked Halibut with Lemon and Capers (One Pan Meal)

    May 8, 2026 - By Jen Casey

    When you want a quick meal that meets your peri/menopause nutrition goals, this quick Baked Halibut with Lemon and Capers is it. This recipe is gluten-free, grain-free, made on one…

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  • One pot chicken dinner with coconut and lemon sauce
    Menopause Main Dishes - Metabolic Balance

    One Pot Chicken in a Coconut Lemon Sauce (Gluten-free, Dairy-free)

    April 7, 2026 - By Jen Casey

    This one-pot chicken dinner baked in a coconut lemon sauce is a quick and easy recipe that comes together in just 40 minutes. Naturally gluten and dairy-free, this recipe is…

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  • Red lentil curry recipe with sweet potatoes, kale, and sour cream
    Menopause Main Dishes - Metabolic Balance

    Quick Lentil Curry with Coconut Milk (30 minutes)

    January 27, 2026 - By Jen Casey

    This Lentil Curry with Coconut Milk recipe is a comforting 30-minute meal that is heart-healthy, plant-based, and packed with anti-inflammatory spices. Serve it with low carb cauliflower rice, naan bread,…

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  • Southwestern salad jar with tortilla chips, cilantro and lime
    Menopause Main Dishes - Menopause Salads - Metabolic Balance

    Make-ahead Southwestern Salad in a Jar (no cooking)

    January 10, 2026 - By Jen Casey

    If you think salads can’t be bold, filling, and nutritious at the same time, this Southwestern Mason Jar Salad is about to change your mind. Packed with fibre-rich beans, colourful…

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  • bowl of creamy mushroom soup topped with sour cream and thyme, served with sourdough toast
    Menopause Main Dishes

    Healthy Cream of Mushroom Soup (Quick, Easy, GF)

    December 20, 2025 - By Jen Casey

    This Cream of Mushroom Soup is not only healthy and gluten-free, but it has deep, earthy flavours and is quick and easy to make in one pot. Serve it with…

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Meet Jen Casey

Jen Casey, CNP Menopause Nutritionist

Welcome!

I’m Jen Casey, a menopause-focused Holistic Nutritionist and Metabolic Health Coach.

I help women over 40 reach a healthy weight by eating 3 meals a day. More about me…

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