RM · Menopause Support

Menopause

Menopause marks a new physiological season — one that deserves nourishment designed for the body you are living in now.

50 recipes

Figs seen through the base of a glass in warm afternoon light

As estrogen remains lower after the menopausal transition, protecting bone, muscle, cardiovascular and metabolic health becomes increasingly important. Changes in body composition, insulin sensitivity, cholesterol, skin, hair, digestion and cognitive health can also change what intentional nourishment looks like.

The RM Menopause collection is built around these priorities. Expect protein-rich meals distributed throughout the day; calcium- and vitamin D-rich foods for bone; omega-3 fats and fiber for cardiovascular health; magnesium, potassium and diverse plants; cruciferous and leafy vegetables; cultured foods; berries and polyphenol-rich plants; and intentional whole-food carbohydrates where they serve the meal.

The emphasis shifts from simply getting through symptoms to supporting the foundations that matter for the decades ahead: bone, muscle, heart, brain, metabolic health. And still — pleasure, beauty and ease.

This is not a diet for becoming smaller. It is nourishment designed to help a woman remain strong, well-nourished and deeply supported through menopause and beyond.

What you'll find inside

Built around menopause priorities.

Each recipe is intentionally built around one or more of these.

Bone + Calcium

Calcium-rich foods alongside protein, magnesium, vitamin K-containing greens and food sources of vitamin D.

Muscle + Protein

Substantial complete protein distributed across breakfast, lunch, dinner and snacks to support preservation of lean mass.

Heart + Fiber

Omega-3-rich seafood, nuts, seeds, vegetables, berries, avocado and other fiber-rich whole foods.

Metabolic + Weight Health

Protein-forward, fiber-rich meals designed for satiety and nutrient density rather than restriction.

Brain + Cognition

Omega-3 fats, choline, berries, cacao, leafy greens, eggs and other nutrient-dense foods.

Gut + Digestion

Cultured foods and diverse sources of fiber to support the intestinal microbiome and digestive health.

Skin + Hair

Adequate protein alongside zinc, selenium, vitamin C, healthy fats and antioxidant-rich plants.

Healthy Aging

Nutrient density, plant diversity and meals that support the systems we increasingly want to protect over time.

The collection

Recipes 01 – 50.

Photography, titles and descriptions are open to everyone. Ingredients, method and nutrition live inside the membership.

02

Spinach + Goat Cheese Herb Egg Bake

Breakfast · Protein + Calcium

A tender baked egg dish with spinach, herbs, goat cheese and roasted tomatoes. Make once, enjoy throughout the week.

03

Blueberry Walnut + Flax Brain Smoothie

Breakfast · Brain + Cardiovascular

A deeply violet smoothie built around blueberries, kefir, walnuts, flax, spinach and cinnamon.

05

Chicken + Broccoli Sesame Crunch Bowl

Lunch · Muscle + Metabolic Health

Warm chicken and broccoli with shredded cabbage, avocado and sesame-tahini dressing. A high-protein bowl that comes together quickly.

06

Trout + Fennel Citrus Lettuce Cups

Lunch · Omega-3 + Heart Health

Flaked trout with fennel, orange, cucumber, avocado and herbs tucked into butter lettuce cups.

08

Golden Cauliflower + Chicken Turmeric Soup

Dinner · Gut + Inflammation-Supportive

Silky cauliflower soup with shredded chicken, turmeric, ginger and mineral broth, finished with lemon and pumpkin seeds.

09

Ricotta + Blackberry Collagen Berry Cups

Snack · Protein + Skin

Creamy ricotta layered with blackberries, chia, pistachio and lemon zest.

11

Fig + Almond Mineral Chia Cream

Breakfast · Bone + Energy

A creamy chia breakfast layered with fresh fig, almond butter, hemp and toasted pumpkin seeds.

12

Savory Cottage Cheese + Avocado Garden Bowl

Breakfast · Protein + Metabolic Health

A cool, savory bowl of cottage cheese, avocado, cucumber, tomato, herbs and pumpkin seeds. Almost no cooking required.

13

Cherry Cacao + Walnut Energy Smoothie

Breakfast · Energy + Brain

A rich, chocolate-cherry smoothie with kefir, walnuts, chia and cacao.

14

Turkey + Avocado Crunch Salad

Lunch · Muscle + Metabolic Health

A substantial chopped salad with turkey, avocado, fennel, radish, cucumber, pumpkin seeds and herbs.

15

Warm Lentil + Egg Herb Salad

Lunch · Fiber + Metabolic Health

Warm lentils tossed with spinach, herbs and lemon, topped with jammy eggs and avocado.

16

Lemon Chicken + White Bean Mineral Soup

Dinner · Energy + Fiber

A bright lemon chicken soup with cannellini beans, kale, fennel and fresh herbs.

17

Seared Scallop + Cauliflower Purée Plate

Dinner · Protein + Mineral-Rich

An elevated RM dinner of tender scallops over silky cauliflower purée with wilted greens, citrus and pistachio.

18

Rosemary Turkey + Mushroom Stuffed Peppers

Dinner · Muscle + Metabolic Health

Sweet bell peppers filled with turkey, mushrooms, spinach, cauliflower and herbs.

19

Almond Butter + Cacao Protein Bites

Snack · Energy + Magnesium

Soft, rich bites made from almond butter, hemp, chia, cacao and coconut—designed for an easy afternoon energy bridge.

20

Mineral Citrus + Ginger Hydration Tonic

Tonic · Energy + Hydration

A bright mineral hydration tonic with grapefruit, lemon, ginger, mint and chia.

21

Warm Apple + Tahini Protein Bowl

Breakfast · Energy + Bone

Warm cinnamon apple folded into creamy cottage cheese with tahini, walnuts and hemp.

22

Green Goddess Egg + Herb Plate

Breakfast · Protein + Brain

Jammy eggs with avocado, cucumber, arugula, herbs and a creamy lemon-tahini dressing.

23

Raspberry Rose Collagen Smoothie

Breakfast · Skin + Protein

A soft pink smoothie combining kefir, raspberries, collagen, chia, almond butter and rose.

24

Chicken + Avocado Nori Sushi Rolls

Lunch · Protein + Mineral

Grain-free sushi rolls filled with lemon-herb chicken, avocado, cucumber, carrot and sesame.

25

Roasted Beet + Goat Cheese Power Salad

Lunch · Heart + Fiber

Roasted beet, arugula, avocado, walnuts and goat cheese with citrus and fresh herbs.

26

Turkey + Vegetable Lettuce Taco Cups

Lunch · Protein + Metabolic Health

Ground turkey seasoned with cumin and lime, spooned into crisp lettuce cups with avocado, cabbage and pumpkin seeds.

27

Herb-Roasted Chicken + Artichoke Skillet

Dinner · Protein + Gut Health

Tender chicken with artichoke hearts, spinach, zucchini, lemon and herbs in a light mineral broth.

28

Walnut-Crusted Trout + Lemon Greens

Dinner · Omega-3 + Brain

Tender trout beneath a delicate walnut-herb crust with wilted greens and lemon.

29

Blueberry Almond Protein Bark

Snack · Bone + Protein

Cultured yogurt bark layered with blueberries, almond butter, hemp and pistachios.

30

Golden Ginger Bone Broth Tonic

Tonic · Minerals + Evening Nourishment

A warm savory tonic of mineral-rich broth, ginger, turmeric, lemon and parsley.

31

Pear + Pistachio Cottage Cheese Whip

Breakfast · Protein + Bone

Silky whipped cottage cheese layered with pear, pistachio, hemp, cinnamon and lemon zest.

32

Savory Mushroom + Egg Breakfast Bowl

Breakfast · Protein + Energy

Warm mushrooms and spinach beneath two soft eggs with avocado, herbs and sesame.

33

Mango Lime Kefir + Hemp Smoothie

Breakfast · Energy + Digestion

A bright tropical smoothie with cultured kefir, mango, lime, ginger and hemp.

34

Mediterranean Chicken + Artichoke Lettuce Wraps

Lunch · Protein + Gut Health

Chicken, artichoke, cucumber, avocado and herbs wrapped in crisp romaine leaves with lemon-tahini dressing.

35

Golden Lentil + Roasted Vegetable Salad

Lunch · Fiber + Metabolic Health

Warm lentils with roasted cauliflower, zucchini, arugula, pumpkin seeds and lemon-tahini dressing.

36

Herb-Crusted Halibut + Warm Greens

Dinner · Lean Protein + Vitamin D

Delicate halibut with a parsley-almond crust, served over warm spinach and broccolini with lemon.

37

Grass-Fed Beef + Broccoli Ginger Bowl

Dinner · Muscle + Iron

Thinly sliced beef with broccoli, mushrooms and cabbage in a ginger-lime broth with sesame.

38

Lemon Herb Chicken + White Bean Soup

Dinner · Protein + Fiber

A deeply nourishing chicken soup with white beans, kale, celery, fennel and lemon.

39

Dark Chocolate Pistachio Protein Squares

Snack · Magnesium + Satisfying Energy

Soft cacao squares made with almond butter, hemp, chia and pistachios—rich enough to feel like a treat while remaining nutrient-dense.

40

RM Rose + Lemon Balm Mineral Tea

Tonic · Evening + Hydration

A delicate evening infusion of lemon balm, rose, ginger and mineral-rich water with a soft citrus finish.

41

Golden Pear + Tahini Protein Smoothie

Breakfast · Energy + Bone

A creamy golden smoothie with pear, Greek yogurt, tahini, ginger, cinnamon and hemp.

42

Warm Greens + Halloumi Egg Plate

Breakfast · Bone + Muscle

A savory breakfast plate of eggs, lightly seared halloumi, wilted greens, avocado and herbs.

43

Strawberry Basil Kefir Smoothie

Breakfast · Digestion + Skin

A fresh strawberry smoothie with kefir, hemp, chia, basil and lemon.

44

Chicken + Avocado Hand Rolls

Lunch · Protein + Mineral

Beautiful grain-free hand rolls filled with chicken, avocado, cucumber, sprouts and sesame in crisp nori.

45

Mediterranean Sardine + White Bean Salad

Lunch · Bone + Heart

A Mediterranean-inspired salad of sardines, white beans, fennel, tomato, parsley, olives and lemon.

46

Rosemary Chicken + Mushroom Skillet

Dinner · Energy + Muscle

A deeply savory skillet of chicken, mushrooms, spinach and zucchini finished with rosemary and lemon.

47

Wild Shrimp + Avocado Citrus Salad

Dinner · Lean Protein + Heart

Chilled shrimp with avocado, grapefruit, cucumber, fennel, arugula and fresh herbs.

48

Beef + Roasted Eggplant Mediterranean Plate

Dinner · Iron + Muscle

Tender grass-fed beef with silky roasted eggplant, tomato, parsley, tahini and pistachios.

49

Blackberry + Pistachio Collagen Cups

Snack · Skin + Protein

Creamy Greek yogurt layered with blackberries, collagen, pistachios, cacao nibs and rose.

50

RM Golden Mineral Broth Elixir

Tonic · Mineral + Energy Ritual

The final signature tonic in the collection: a warm savory elixir combining mineral broth, tahini, turmeric, ginger, lemon and fresh herbs.

Membership

Unlock every recipe.

Full ingredients, method, nutrition and grocery lists — plus the growing RM recipe library, The Daily and weekly drops.

Start Your Membership — $19.99/month