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Perimenopause Support

Protein-forward, mineral-rich food for the years the body begins to change — steady blood sugar, protected muscle and a calmer nervous system.

10 recipes

Breakfast · Protein + Omega-3

Wilted spinach topped with eggs, flaked salmon, avocado, cucumber and pumpkin seeds.

Breakfast · Fiber + Magnesium

Overnight coconut chia with warm cinnamon apples, tahini, walnuts and hemp.

Dinner · Muscle + Iron

Charred broccoli and sliced steak over arugula with avocado, pumpkin seeds and lemon.

Dinner · Omega-3 + Calcium

Roasted ginger salmon over quickly wilted bok choy and spinach with sesame and lime.

Dinner · Protein + Digestion

Golden baked turkey meatballs with fennel and sage over softly sautéed zucchini ribbons.

Dinner · Protein + Polyphenols

Crisp-skinned chicken thighs with radicchio and pear wilted in the pan juices, finished with walnuts.

Dinner · Iron + Protein

Crisp-edged lamb layered with roasted cauliflower, cucumber, herbs and lemon-tahini.

Lunch · Omega-3 + Bone

Crisp roasted baby potatoes tossed with arugula, cucumber and dill, topped with sardines and egg.

Dinner · Iron + Fiber

Roasted acorn squash halves filled with sage beef, mushrooms and spinach, finished with walnuts.

Dinner · Lean Protein + Minerals

Herb-roasted cod with olive-oil crushed sweet potato and garlicky wilted kale.

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