Popular Conditions & Diets
Menopause can change how the body responds to food, affecting energy levels, appetite, and how satisfying meals feel. As metabolism and muscle mass shift, nutrition becomes an important tool for maintaining steady energy, supporting muscle health, and feeling more balanced day to day.
This collection of menopause-friendly recipes from Rily focuses on protein-rich meals, fibre-forward ingredients, and healthy fats that help support overall nutrition during this stage. These are simple, balanced recipes designed to fit into everyday routines, making it easier to build meals that feel both satisfying and supportive.
Recipe by Jaclyn Irwin
Jaclyn's delicious crispy salmon and roasted broccolini make a quick dinner and a strong choice for supporting nutrition during menopause. Salmon brings protein and omega-3 fats, while broccolini adds fibre and key nutrients in a simple, satisfying way. The miso sesame dressing gives the meal big flavour without making it complicated, which is exactly what makes it work for busy weeknights. Ready in just 15 minutes, it's an easy recipe to come back to when you want something balanced, filling, and still fresh.
Recipe by Jennifer Barr
This savoury tofu scramble is a helpful go-to for breakfast, brunch, or lunch during menopause, especially when steady energy is the goal. Extra-firm tofu adds plant-based protein, while vegetables like mushrooms, zucchini, kale, tomatoes, and bell pepper bring fibre and colour to the plate. It's also easy to prep ahead and serve in different ways, from toast to wraps to a simple bowl of greens. Satisfying without feeling heavy, this recipe is flexible and supports real-life routines.
Recipe by Fran Allen
Fran's Spicy Peanut Tofu is a flavour-packed plant-based dinner that brings protein, healthy fats, and comfort together in one simple meal. Crispy tofu is coated in a peanut, tamari, ginger, and chilli sauce for a dish that feels satisfying without relying on takeout. During menopause, meals with protein and fat can help support fullness and steadier energy, and this one delivers both with bold flavour. Serve it with rice, noodles, or vegetables for an easy weeknight meal that actually holds up.
Recipe by Jaclyn Irwin
These snapper fish tacos are light, fresh, and quick enough for a weeknight, making them a useful recipe for keeping balanced meals simple during menopause. Snapper provides lean protein, while cabbage, carrot, avocado, and a Greek yogurt lime dressing bring crunch, fibre, healthy fats, and brightness. Since the fish cooks in minutes, this is a great option when you want something nourishing but don't have much time. It's satisfying, colourful, and easy to adjust with cod, mahi-mahi, or dairy-free yogurt.
Recipe by Megan Horsley
This chickpea twist on classic pot pie brings comfort food into a more nourishing place with chickpeas, peas, carrots, celery, and potatoes tucked under a warm gluten-free crust. Chickpeas and peas add plant-based protein and fibre, both of which can help meals feel more satisfying during menopause. It still has all the cozy, familiar qualities of a classic pot pie, but with ingredients that help support fullness and balanced nutrition. This is a good option for days when you want something grounding, hearty, and meal-prep friendly.
Recipe by Megan Horsley
This chickpea flatbread is a simple Mediterranean-inspired recipe that works well as a light meal, appetizer, or shareable snack. Chickpea flour gives the base a boost of protein and fibre, while artichokes, olives, tomatoes, basil, olive oil, and feta bring flavour, healthy fats, and freshness. For menopause-friendly eating, it's a practical way to build more satisfying, nutrient-dense ingredients into the day without making the meal feel overly structured. It's also easy to adapt with vegan feta or your favourite toppings.
Recipe by Megan Horsley
This is one of those easy, balanced meals that checks a lot of boxes for menopause support. Wild salmon adds protein and omega-3 fats, while chickpea pasta and peas bring extra protein and fibre to help support fullness and steady energy. Fresh dill, lemon, garlic, and coconut yogurt keep it bright and creamy without feeling too heavy. Served chilled, it's a practical make-ahead lunch, side, or simple dinner that works well for busy weeks.
Recipe by Danielle Wiens
Danielle's Garlic Broccoli with Tahini Dressing is a simple side that makes it easier to add more fibre, minerals, and healthy fats to everyday meals. Crispy roasted broccoli brings texture and crunch, while the creamy tahini dressing adds richness and flavour. During menopause, supportive meals often come down to what you can build around your plate, and this recipe is an easy way to make vegetables feel more satisfying. Serve it alongside your favourite protein or enjoy it as a snack.
Recipe by Jaclyn Irwin
This hearty salad brings together fibre-rich lentils, juicy tomatoes, basil oil, toasted sourdough, and creamy burrata for a meal that feels fresh but still satisfying. Lentils are a helpful ingredient during menopause because they add plant-based protein and fibre, which can support fullness and more stable energy. The burrata and olive oil make it feel a little more special, while the tomatoes and basil keep it bright. It's a good option for lunch, entertaining, or prepping ahead before dressing.
Recipe by Kelsey Russell-Murray
Kelsey's Curried Lentils and Vegetables is a warming, fibre-rich recipe packed with red lentils, coconut milk, turmeric, ginger, and a generous mix of vegetables. It's a strong choice for menopause-friendly eating because it brings together plant-based protein, fibre, and satisfying flavour in one pot. The lentils help make the meal more filling, while the vegetables add colour, texture, and variety. Serve it with rice, roti, or naan for a comforting dinner that feels nourishing without being complicated.
Recipe by Fran Allen
A hearty, high-protein dinner built around lentils, sausage, kale, carrots, garlic, and herbs. It's the kind of meal that feels especially useful during menopause because it combines protein and fibre in a way that supports fullness and steady energy. The one-pot format also makes it practical for colder nights or busy weeks when you want something low-fuss but still substantial. Use your favourite sausage, including chicken, turkey, lamb, or plant-based options.
Recipe by Megan Horsley
This twist on classic Shepherd's Pie is a plant-forward comfort meal made with French lentils, mushrooms, root vegetables, peas, corn, cauliflower, and sweet potato. It's rich in fibre and filled with vegetables, but still has the cozy, familiar feel people want from shepherd's pie. During menopause, meals that feel satisfying and nourishing can make consistency much easier, and this recipe does that well. The lentils add plant-based protein, while the vegetable topping keeps it hearty without feeling too heavy.
Recipe by Carley Nadine
A simple, protein-forward dinner that keeps things light without leaving you hungry. Cod has a mild flavour and bakes with lemon and olive oil for an easy meal that pairs well with rice and asparagus. For menopause-friendly eating, this recipe works because it brings together lean protein, vegetables, and a steady source of carbohydrates in a way that feels balanced and approachable. It's a helpful 30-minute option for weeknights when you want something nourishing without a lot of prep.
Recipe by Megan Horsley
Chicken Cacciatore is a cozy one-pot dinner made with chicken, tomatoes, mushrooms, peppers, carrots, celery, herbs, and red wine. It's hearty and comforting, but still built around simple, nourishing ingredients that make it a strong fit for this collection. The chicken adds satisfying protein, while the vegetables help round out the meal with fibre and flavour. During menopause, meals that feel grounding and substantial can make it easier to stay consistent, especially when energy, appetite, or cravings feel less predictable.
Recipe by Julia Gibson
These are an easy snack to keep on hand when you want something sweet, satisfying, and more balanced than grabbing whatever is nearby. Dates, oats, coconut, cashews, freeze-dried apples, and warming spices come together in a quick bite that offers fibre, healthy fats, and plant-based ingredients. There's also the option to add collagen for extra protein. For menopause support, these make-ahead snacks work well to help bridge the gap between meals.
Recipe by Megan Horsley
Bring a nostalgic snack into a more fibre-forward place with dried figs, orange zest, and a gluten-free cookie base. They still feel like a treat, but the fig filling adds natural sweetness and fibre, making them a useful option when cravings hit, and you want something more satisfying. During menopause, having realistic snack options matters. This recipe gives you something familiar and comforting without making everyday eating feel restrictive or overly clinical.
Recipe by Jennifer Barr
Breakfast cups are a strong make-ahead option for breakfast, lunch, or snacks. Chickpea flour gives them a boost of plant-based protein and fibre, while broccoli, spinach, chives, red onion, turmeric, nutritional yeast, and a cashew-based sauce bring flavour and nutrients into every bite. They're especially helpful for menopause-friendly eating because they make it easier to start the day with something savoury and filling. Keep them in the fridge for a quick option that supports steady energy.
Recipe by Julia Gibson
Keeps the comfort of the classic meal while using wild-caught haddock, almond flour, eggs, potatoes, sweet potatoes, peas, and a homemade tartar sauce. It's a more involved recipe, but a good one for when you want something satisfying that still brings protein and vegetables to the table. For menopause support, it offers a balanced comfort meal that doesn't feel like a compromise. The fish adds protein, while the peas and root vegetables help make the plate more filling.
Recipe by Kelsey Russell-Murray
A hearty vegetarian meal built with farro, roasted vegetables, arugula, pesto, goat cheese, and balsamic glaze. Farro adds fibre and staying power, while the peppers, zucchini, tomatoes, and arugula bring colour, texture, and antioxidants to the bowl. During menopause, meals like this can help support fullness and steady energy without feeling heavy. It's also flexible enough to work with whatever vegetables or whole grains you already have on hand.
Recipe by Megan Horsley
Homemade protein bars are a smart snack option when you want something sweet that still supports fullness. Made with vegan protein powder, tahini, oats, hemp seeds, coconut flour, ground flax, maple syrup, and dark chocolate, they bring together protein, fibre, and healthy fats in a simple make-ahead bar. For menopause-friendly eating, this kind of snack can be helpful between meals, especially when energy dips or cravings show up. They're easy to keep in the fridge or freezer for busy weeks.
Recipe by Tina Gravalos
A quick, plant-based dinner that brings protein, fibre, and greens into one easy bowl. Chickpea pasta gives the meal more staying power than traditional pasta, while broccoli, basil, sunflower seeds, nutritional yeast, lemon, and olive oil create a bright, flavourful pesto. During menopause, meals that combine protein and fibre can help support fullness and steady energy. This one is especially useful because it feels comforting and familiar while still being nutrient-dense.
Recipe by Megan Horsley
Megan's Grilled Mushroom and Asparagus Wrap is a simple lunch option with plenty of texture, fibre, and flavour. Portobello mushrooms give the wrap a hearty, satisfying feel, while asparagus, kale, microgreens, red onion, and sun-dried tomato aioli keep it fresh and layered. For menopause-friendly eating, this recipe makes a lighter meal that still feels complete. It's quick to make, easy to adapt, and a good option for days when you want something nourishing that doesn't feel too heavy.
Recipe by Megan Horsley
Chia seed pudding is a great make-ahead breakfast or snack. Packed with chia seeds, Greek yogurt, cashew milk, lemon, turmeric, and vanilla protein powder, this one offers fibre and protein in a format that's easy to prep and grab from the fridge. During menopause, simple options like this can make a big difference, especially on busy mornings when skipping breakfast is tempting. It's fresh, filling, and flexible, with a dairy-free option if coconut yogurt works better for you.
Recipe by Megan Horsley
A favourite fibre-forward salad with enough substance to work as more than just a side. Buckwheat groats bring a nutty flavour and satisfying texture, while arugula, apple, mint, basil, hemp hearts, pumpkin seeds, red onion, olive oil, and lemon keep it fresh and balanced. For menopausal support, this recipe is helpful because it focuses on fibre, healthy fats, and blood-sugar-friendly ingredients. It's quick, gluten-free, and easy to prep for lunches or gatherings.
Recipe by Julia Gibson
This is a warm, fibre-forward breakfast that provides steady energy, especially on slower mornings. Steel-cut oats and chia seeds bring texture and staying power, while pumpkin puree and warming spices like cinnamon, nutmeg, ginger, and allspice add flavour without overcomplicating the ingredient list. For menopause-friendly eating, meals like this can help support fullness and more consistent energy through the morning. It's simple, adaptable, and easy to build on with toppings like nuts, seeds, yogurt, or fruit.
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