Recipes for Perimenopause and Menopause

Overnight Oats with Flaxseed, Walnut and Berry

⏱ 5 mins prep + overnight 👤 Serves 2 breakfast

🌡️ Hot flashes🦷 Bone density❤️ Heart health📊 Blood sugar

Why this works for menopause

Ground flaxseed provides lignans — plant compounds that support estrogen metabolism and have evidence for reducing hot flash frequency in some women. Walnuts add omega-3 ALA for cardiovascular and brain health. Oats provide beta-glucan which lowers LDL cholesterol. Berries contribute antioxidants and fibre. Greek yogurt adds protein so this actually keeps you full until lunch.

Ingredients

• 50g rolled oats

• 200ml milk or unsweetened oat milk

• 1 tbsp ground flaxseed

• 1 tbsp chia seeds

• Small handful walnuts

• Large handful mixed berries

• 2 tbsp Greek yogurt to serve

• Drizzle of honey (optional)

Method

1. Mix oats, milk, flaxseed, chia seeds and honey in a jar.

2. Cover and refrigerate overnight.

3. Morning: top with Greek yogurt, walnuts, and berries.

4. Add a splash more milk if too thick.

Rose

"This is what I eat most mornings. The Greek yogurt is non-negotiable for me — the oats alone would not keep me full, and protein at breakfast makes a real difference to blood sugar through the day."

Smoked Salmon Scrambled Eggs with Wilted Spinach

⏱ 10 minutes 👤 Serves 1 breakfast

🧠 Brain fog⚡ Energy💭 Mood🦷 Bone density

Why this works for menopause

Eggs provide choline — essential for acetylcholine, the neurotransmitter most directly linked to memory and learning. Salmon provides omega-3 EPA and DHA for brain function and neuroinflammation reduction. Spinach adds magnesium, folate, and iron. Together this is possibly the most brain-supportive breakfast possible — high protein, omega-3, and choline in one pan.

Ingredients

• 3 large eggs

• 60g smoked salmon, torn into pieces

• 2 large handfuls spinach

• 1 tbsp butter or olive oil

• Salt, pepper, lemon juice

• Optional: 1 tsp cream cheese stirred in

Method

1. Whisk eggs with a pinch of salt and pepper.

2. Heat butter in a small non-stick pan over low-medium heat.

3. Add eggs and stir slowly and continuously with a spatula.

4. Just before eggs are fully set, add spinach — it will wilt instantly.

5. Remove from heat and fold in smoked salmon.

6. Serve immediately with a squeeze of lemon.

Rose

"Low and slow is the key to scrambled eggs. The moment they look almost done, take them off the heat — residual heat finishes them. Overcooked scrambled eggs are a different food entirely."

Chia Pudding with Mango, Ginger and Toasted Coconut

⏱ 5 mins prep + 4 hrs 👤 Serves 2 breakfast

🌿 Gut health🔥 Inflammation📊 Blood sugar😴 Sleep

Why this works for menopause

Chia seeds provide omega-3 ALA, soluble fibre that feeds beneficial gut bacteria, calcium, and magnesium. Mango provides prebiotic fibre and vitamin C. Ginger has well-established anti-inflammatory properties. Full-fat coconut milk adds medium-chain triglycerides which are metabolised differently from other fats — less likely to be stored, more likely to be used for energy.

Ingredients

• 4 tbsp chia seeds

• 300ml full-fat coconut milk

• 100ml water or almond milk

• 1 tsp vanilla extract

• 1 mango, diced

• 1 tsp fresh ginger, grated

• 2 tbsp toasted coconut flakes

• Lime juice to serve

Method

1. Mix chia seeds, coconut milk, water, and vanilla in a bowl or jar.

2. Stir well, then stir again after 5 minutes to prevent clumping.

3. Cover and refrigerate for at least 4 hours or overnight.

4. Before serving, grate fresh ginger over mango and toss with lime juice.

5. Top chia pudding with mango mixture and toasted coconut.

Rose

"The ginger-mango combination is genuinely good. If mangoes are not in season, frozen mango works perfectly — defrost overnight in the fridge alongside the pudding."

Salmon and Leafy Green Bowl with Olive Oil Dressing

⏱ 20 minutes 👤 Serves 1 lunch

🦴 Joint pain🧠 Brain fog❤️ Heart health💭 Mood

Why this works for menopause

Fatty fish provides EPA and DHA — the most evidence-backed dietary intervention for cardiovascular health, joint inflammation, and cognitive function. Leafy greens provide magnesium, calcium, and folate. Olive oil contains oleocanthal, an anti-inflammatory compound with similar activity to ibuprofen. Avocado adds monounsaturated fat that improves the absorption of the fat-soluble nutrients in the greens.

Ingredients

• 150g salmon fillet (fresh or tinned)

• 2 large handfuls mixed leafy greens

• Half an avocado

• 1 tbsp pumpkin seeds

• Half a lemon

• 2 tbsp extra virgin olive oil

• Half a tsp Dijon mustard

• Optional: half a cup cooked quinoa

Method

1. Season salmon and cook 3-4 mins each side in a pan with olive oil (skip if tinned).

2. Whisk olive oil, lemon juice, Dijon, salt and pepper for dressing.

3. Arrange greens in a bowl. Add flaked salmon, avocado slices, and quinoa.

4. Scatter pumpkin seeds. Drizzle with dressing.

Rose

"Tinned sardines work equally well and have even more omega-3. With a good dressing and fresh greens they are genuinely delicious — I know that sounds like a stretch but it is true."

Tempeh Buddha Bowl with Miso Tahini

⏱ 25 minutes 👤 Serves 2 lunch

🌡️ Hot flashes🌿 Gut health🦷 Bone density⚖️ Weight

Why this works for menopause

Tempeh is fermented soy — higher in protein than tofu, easier to digest, and provides isoflavones with evidence for hot flash reduction in women who produce equol. The fermentation adds probiotics for gut health. Brown rice provides resistant starch which feeds beneficial gut bacteria. Tahini delivers calcium, sesame lignans, and healthy fats.

Ingredients

• 200g tempeh, sliced

• 150g brown rice, cooked

• 1 head broccoli, in florets

• 1 large carrot, julienned

• 1 cucumber, sliced

• 2 tbsp tamari

• 1 tbsp sesame oil

• For dressing: 2 tbsp tahini, 1 tbsp white miso, 1 tbsp rice vinegar, 1 tbsp warm water, 1 tsp ginger

Method

1. Mix tamari and sesame oil. Toss tempeh slices in the mixture and pan-fry 3-4 mins each side until golden.

2. Steam broccoli for 4 minutes until tender-crisp.

3. Whisk all dressing ingredients together, adding more water if too thick.

4. Assemble bowls: rice, tempeh, broccoli, carrot, cucumber.

5. Drizzle generously with miso tahini dressing.

Rose

"The miso tahini dressing is worth making in double quantities and keeping in the fridge — it works on everything. The fermentation in tempeh is the key difference from tofu; it changes the texture and makes it far more satisfying."

Sardine and White Bean Toast with Rocket

⏱ 8 minutes 👤 Serves 1 lunch

🦷 Bone density❤️ Heart health🧠 Brain fog⚡ Energy

Why this works for menopause

Sardines eaten with bones are one of the richest dietary sources of calcium — more per serving than milk. They also provide the highest omega-3 content of any canned fish, vitamin D, and selenium. White beans provide plant protein, fibre, and magnesium. This looks like a simple lunch and functions like a supplement stack.

Ingredients

• 1 tin sardines in olive oil (with bones — do not drain)

• 400g tin white beans, drained

• 2 slices rye or sourdough bread

• Large handful rocket

• 1 garlic clove

• Half a lemon

• Extra virgin olive oil

• Chilli flakes (optional)

Method

1. Toast the bread. Rub lightly with the cut side of a garlic clove.

2. Roughly mash half the white beans with lemon juice, olive oil, salt and pepper.

3. Spread bean mash onto toast.

4. Top with sardines (break up gently), remaining whole beans, and rocket.

5. Drizzle with olive oil and a squeeze more lemon. Add chilli if using.

Rose

"I know sardines on toast sounds unglamorous. This version is genuinely good — the bean mash changes the whole texture and the rocket adds freshness. The bones are so soft you cannot notice them, and they are where most of the calcium lives."

Miso Soup with Silken Tofu, Wakame and Spring Onion

⏱ 10 minutes 👤 Serves 2 lunch

🌿 Gut health🌡️ Hot flashes🦋 Thyroid💭 Mood

Why this works for menopause

White miso is fermented soy — high in probiotics, digestive enzymes, and isoflavones. Wakame seaweed provides iodine, which supports thyroid function — commonly disrupted at menopause. Silken tofu adds plant protein. This is one of the most studied dietary patterns for menopausal health; Japanese women's lower rate of hot flashes is partly attributed to regular soy and miso consumption.

Ingredients

• 1 litre dashi or light vegetable stock

• 3 tbsp white miso paste

• 200g silken tofu, cubed

• 10g dried wakame seaweed, soaked 5 mins

• 3 spring onions, sliced

• Optional: 1 tsp sesame oil, grated ginger

Method

1. Bring stock to a gentle simmer — do not boil.

2. In a small bowl, whisk miso paste with a ladleful of warm stock until smooth.

3. Add miso mixture back to the pot — do not boil after this point.

4. Add tofu, drained wakame, and spring onions.

5. Warm gently for 2 minutes. Serve immediately.

Rose

"The rule with miso: never boil after adding it. Heat destroys the probiotics that make it valuable. A gentle warm is all it needs. I add fresh ginger almost every time — it deepens the flavour significantly."

Baked Mackerel with Roasted Broccoli and Sweet Potato

⏱ 35 minutes 👤 Serves 2 dinner

❤️ Heart health🦴 Joint pain🧠 Brain fog🔥 Inflammation

Why this works for menopause

Mackerel has the highest omega-3 content of any commonly available fish — higher than salmon. DHA and EPA directly reduce vascular inflammation, joint pain, and support cognitive function. Broccoli contains sulforaphane, which supports estrogen detoxification pathways in the liver. Sweet potato provides complex carbohydrates and beta-carotene for stable blood sugar and skin health.

Ingredients

• 2 mackerel fillets

• 1 large sweet potato, cubed

• 1 head broccoli, in florets

• 3 tbsp extra virgin olive oil

• 2 garlic cloves, minced

• 1 lemon

• 1 tsp smoked paprika

• Fresh parsley to serve

• Salt and pepper

Method

1. Preheat oven to 200°C / 180°C fan. Toss sweet potato in 1 tbsp olive oil, salt, and paprika. Roast 20 mins.

2. Add broccoli to the tray, toss in olive oil, and roast another 15 mins.

3. Meanwhile, score mackerel skin with a sharp knife. Rub with garlic, olive oil, salt and pepper.

4. Grill or pan-fry mackerel skin-side down for 4 mins, then flip for 2 mins.

5. Serve mackerel over vegetables with lemon wedges and parsley.

Rose

"Mackerel is significantly cheaper than salmon and has more omega-3. The smoked paprika on the sweet potato adds a warmth that works well with the fish. Tinned mackerel works for a much quicker version — toss it over the roasted vegetables at the end."

Chickpea and Spinach Curry

⏱ 30 minutes 👤 Serves 4 dinner

🌿 Gut health🦷 Bone density⚖️ Weight🔥 Inflammation

Why this works for menopause

Chickpeas provide plant protein, iron, and resistant starch — the type of fibre that feeds beneficial gut bacteria most directly. Spinach adds calcium, magnesium, and folate. Turmeric and ginger have established anti-inflammatory properties. The combination of plant protein and fibre is one of the most effective tools for the blood sugar stabilisation that menopause often disrupts.

Ingredients

• 2 x 400g tins chickpeas, drained

• 400g tin chopped tomatoes

• 200ml coconut milk

• 300g fresh spinach

• 1 large onion, diced

• 4 garlic cloves, minced

• 1 tbsp fresh ginger, grated

• 2 tsp turmeric

• 1 tsp cumin

• 1 tsp coriander

• 1 tsp garam masala

• 2 tbsp coconut oil or olive oil

• Juice of half a lemon

• Fresh coriander to serve

Method

1. Heat oil in a large pan. Fry onion 5 mins until soft.

2. Add garlic, ginger, and all spices. Cook 1-2 mins stirring constantly.

3. Add tomatoes and coconut milk. Simmer 10 mins.

4. Add chickpeas and cook 5 more mins.

5. Stir in spinach and cook until wilted — about 2 mins.

6. Add lemon juice, taste and season. Top with fresh coriander.

Rose

"This makes four generous portions — I always make the full batch and eat it three days in a row without complaint. The flavours deepen overnight. It also freezes perfectly."

Turmeric Lentil Soup with Leafy Greens

⏱ 30 minutes 👤 Serves 4 dinner

🔥 Inflammation🌿 Gut health⚖️ Weight⚡ Energy

Why this works for menopause

Red lentils provide protein, fibre, and iron — all important in perimenopause when heavy periods can deplete iron. Turmeric is one of the most studied anti-inflammatory foods. The key compound curcumin is dramatically better absorbed when combined with black pepper — which is why this recipe calls for a generous grind. This soup is genuinely filling and makes four portions.

Ingredients

• 250g red lentils, rinsed

• 1 large onion, diced

• 3 garlic cloves

• 1 tsp fresh ginger, grated

• 2 tsp turmeric

• 1 tsp cumin

• 400g tin chopped tomatoes

• 1 litre vegetable stock

• 2 handfuls spinach or kale

• 2 tbsp olive oil

• Juice of half a lemon

• Generous black pepper

Method

1. Heat olive oil. Add onion and cook 5 mins.

2. Add garlic, ginger, turmeric, cumin. Stir 1-2 mins.

3. Add lentils, tomatoes, and stock. Boil then simmer 20 mins.

4. Stir in greens and cook 2 more mins.

5. Add lemon juice, generous black pepper, and season to taste.

Rose

"Black pepper dramatically increases curcumin absorption from the turmeric — this is not a garnish, it is part of the medicine. The lemon also helps. Do not skip either."

Chicken Thighs with Roasted Mediterranean Vegetables

⏱ 45 minutes 👤 Serves 4 dinner

⚖️ Weight🦷 Bone density📊 Blood sugar⚡ Energy

Why this works for menopause

Chicken thighs are higher in iron and zinc than breast, and the fat provides fat-soluble vitamins A, D, E and K. High protein dinners significantly improve sleep quality and muscle preservation — both priorities at menopause. Mediterranean vegetables (courgette, aubergine, peppers, tomatoes) provide fibre, antioxidants, and polyphenols. This is the Mediterranean dietary pattern in a single tray.

Ingredients

• 4 bone-in chicken thighs, skin on

• 1 courgette, chunked

• 1 aubergine, chunked

• 2 peppers, chunked

• 200g cherry tomatoes

• 1 head garlic, unpeeled

• Generous olive oil

• 1 tsp dried oregano

• 1 tsp smoked paprika

• Juice of 1 lemon

• Salt and pepper

Method

1. Preheat oven to 200°C. Toss all vegetables with olive oil, oregano, salt and pepper in a large roasting tray.

2. Score chicken skin, rub with smoked paprika, olive oil, salt and pepper.

3. Nestle chicken thighs among the vegetables. Add the whole garlic head.

4. Roast 40-45 mins until chicken is golden and cooked through.

5. Squeeze roasted garlic from skins over everything. Finish with lemon juice.

Rose

"One tray, minimal washing up, genuinely good. The roasted garlic squeezed over everything at the end makes a huge difference — it becomes sweet and mild, not sharp. Do not skip it."

Edamame and Salmon Nori Bowl

⏱ 15 minutes 👤 Serves 1 dinner

🌡️ Hot flashes❤️ Heart health🦷 Bone density🧠 Brain fog

Why this works for menopause

Edamame provides soy isoflavones with evidence for hot flash reduction in women who produce equol. Salmon provides omega-3 EPA and DHA for brain function and inflammation. Nori seaweed contains iodine to support thyroid function, plus unique marine antioxidants. Brown rice provides resistant starch for gut bacteria. This bowl covers more nutritional bases per meal than almost anything else on this list.

Ingredients

• 100g cooked salmon (or tinned)

• 80g edamame, defrosted

• 100g cooked brown rice

• 2 sheets nori, torn

• Half an avocado, sliced

• 1 tbsp sesame seeds

• 1 tbsp tamari, 1 tsp sesame oil, 1 tsp rice vinegar for dressing

• Half a cucumber, sliced

Method

1. Mix tamari, sesame oil and rice vinegar for dressing.

2. Arrange rice in a bowl. Add salmon, edamame, avocado, cucumber.

3. Add nori pieces and sesame seeds.

4. Drizzle with dressing.

Rose

"This bowl contains three of the most important food groups for menopause — omega-3 fish, phytoestrogen soy, and iodine-rich seaweed — and takes 15 minutes. Add shredded cabbage for a fourth."

Bone Broth Vegetable Soup with Collagen Boost

⏱ 25 minutes 👤 Serves 2 soup

🦴 Joint pain🪷 Skin🌿 Gut health😴 Sleep

Why this works for menopause

Bone broth provides glycine and proline — the amino acids used to build collagen in skin, joints, and bone. Sweet potato adds beta-carotene and stable complex carbohydrates. Miso adds fermented gut-supporting bacteria and umami depth. Cruciferous vegetables (broccoli, kale) support estrogen detoxification in the liver. Adding collagen peptide powder at the end amplifies the skin and joint benefit.

Ingredients

• 750ml good quality bone broth (should gel when cold)

• 1 sweet potato, cubed

• 1 head broccoli, in florets

• 2 handfuls kale, stems removed

• 2 garlic cloves, minced

• 1 tbsp olive oil

• 1 tbsp white miso paste

• Fresh ginger to taste

• Optional: 1 tbsp collagen peptide powder

Method

1. Heat olive oil. Cook garlic and ginger 1 min.

2. Add sweet potato and bone broth. Simmer 10 mins.

3. Add broccoli, cook 4 mins.

4. Stir in kale. In a small bowl, dissolve miso in a ladle of broth then add back — do not boil after this.

5. Stir in collagen peptides if using. Serve immediately.

Rose

"A good bone broth wobbles like jelly when cold — that is the collagen. Miso must never be boiled after adding it or the beneficial bacteria are destroyed. Take the soup off the heat, stir in the miso, then serve."

Ginger, Carrot and Lentil Soup with Toasted Seeds

⏱ 25 minutes 👤 Serves 4 soup

🔥 Inflammation🌿 Gut health⚖️ Weight📊 Blood sugar

Why this works for menopause

Carrots provide beta-carotene which converts to vitamin A, important for skin and immune function. Red lentils provide soluble fibre that slows glucose absorption — directly addressing the blood sugar dysregulation of menopause. Ginger has established anti-nausea and anti-inflammatory effects. Toasted seeds add magnesium, zinc, and a textural contrast that makes a simple soup genuinely satisfying.

Ingredients

• 300g red lentils, rinsed

• 4 large carrots, chopped

• 1 large onion

• 3 garlic cloves

• 2 tbsp fresh ginger, grated

• 1 tsp turmeric

• 1 tsp ground coriander

• 1 litre vegetable stock

• 1 tin coconut milk (400ml)

• 2 tbsp olive oil

• Juice of 1 lemon

• To serve: pumpkin seeds, sunflower seeds, toasted in a dry pan

Method

1. Cook onion in oil 5 mins. Add garlic, ginger, turmeric, coriander — stir 2 mins.

2. Add carrots, lentils, stock. Boil then simmer 15-18 mins until lentils are very soft.

3. Add coconut milk and blend until smooth.

4. Add lemon juice, taste and season.

5. Serve with a generous handful of toasted seeds on top.

Rose

"The toasted seeds are not optional — they add crunch, magnesium, and enough protein to make this a complete meal. I toast a big batch and keep them in a jar for the week."

Walnut and Medjool Date Energy Balls

⏱ 15 minutes 👤 Serves 12 snack

💭 Mood🧠 Brain fog⚡ Energy📊 Blood sugar

Why this works for menopause

Walnuts are the highest-omega-3 nut — providing ALA which the body partially converts to DHA and EPA. They also contain polyphenols that cross the blood-brain barrier and have been shown to improve cognitive function in older adults. Medjool dates provide quick energy plus fibre, which moderates the glucose response. These avoid the blood sugar spike of most snack foods.

Ingredients

• 200g walnuts

• 200g Medjool dates, pitted

• 3 tbsp cacao powder

• 2 tbsp almond butter

• 1 tsp vanilla extract

• Pinch of sea salt

• Optional: desiccated coconut for rolling

Method

1. Blend walnuts in a food processor until crumbly.

2. Add dates, cacao, almond butter, vanilla, and salt.

3. Blitz until mixture comes together — it should hold when pressed.

4. Roll tablespoon-sized portions into balls.

5. Roll in coconut if using. Refrigerate 30 mins to firm up.

6. Keep refrigerated for up to 2 weeks.

Rose

"These take 15 minutes and last two weeks in the fridge. The almond butter is the binding agent — do not skip it. If the mixture is too dry, add a date or two. Too wet, add a few more walnuts."

Avocado and Hemp Seed Rye with Soft-Boiled Egg

⏱ 10 minutes 👤 Serves 1 snack

⚖️ Weight⚡ Energy💭 Mood🦷 Bone density

Why this works for menopause

Hemp seeds provide complete protein — containing all nine essential amino acids — plus a near-ideal omega-6 to omega-3 ratio. Avocado provides monounsaturated fat which improves the absorption of fat-soluble vitamins and supports hormone production (hormones are made from fat). Rye bread provides prebiotic fibre with a lower glycaemic index than wheat. The egg adds choline and further complete protein.

Ingredients

• 2 slices rye bread

• Half a ripe avocado

• 1 egg

• 2 tbsp hemp seeds

• Half a lemon

• Red pepper flakes (optional)

• Salt, black pepper

Method

1. Bring a small pot of water to a gentle boil. Lower egg in on a spoon.

2. Cook exactly 6.5 minutes for a jammy yolk. Transfer to cold water for 2 mins, then peel.

3. Toast rye bread. Smash avocado with lemon juice, salt, and pepper.

4. Spread on toast. Halve the egg and place on top.

5. Scatter hemp seeds, red pepper flakes and a final grind of pepper.

Rose

"The 6.5 minute egg is specific for a reason — it gives a yolk that is just set, creamy, and rich. A few minutes more and it loses the thing that makes it special."

Greek Yogurt Parfait with Seeds and Dark Chocolate

⏱ 5 minutes 👤 Serves 1 snack

🦷 Bone density💭 Mood😴 Sleep🌿 Gut health

Why this works for menopause

Greek yogurt provides protein and calcium for bone health, plus live cultures for gut microbiome support. Pumpkin seeds are the richest food source of magnesium — essential for sleep quality and mood regulation. Dark chocolate at 70%+ provides magnesium, flavonoids, and a small amount of theobromine that supports dopamine. Eating this in the evening supports the sleep-promoting effect of the magnesium.

Ingredients

• 200g plain full-fat Greek yogurt

• 1 tbsp pumpkin seeds

• 1 tbsp ground flaxseed

• Small handful blueberries

• 2 squares dark chocolate (70%+), broken

• Half a tsp vanilla (optional)

• Drizzle of honey (optional)

Method

1. Spoon yogurt into a bowl.

2. Top with pumpkin seeds, flaxseed, and blueberries.

3. Break chocolate into small pieces and scatter over.

4. Add vanilla and honey if using.

Rose

"This is my most-eaten evening snack. The magnesium from the pumpkin seeds and dark chocolate genuinely supports sleep when eaten a couple of hours before bed. The full-fat yogurt matters — the fat carries the fat-soluble vitamins and keeps you from being hungry at midnight."