Recipes for menopausal support
Photo by Shayna Douglas
Supporting menopause through healthy nutrition doesn’t have to be boring! We aim to always provide delicious recipes while you are on your health journey to feel your best. In our last blog, “Nutrition tips and tricks for menopause” we discussed some of the nutrients important for hormones in menopause including fiber, probiotics, vitamin D, and calcium. In addition, healthy fats and protein are important to maintaining bone health and supporting a healthy weight during menopause. However, incorporating these into your day might seem tough. But look no further than our 1-day sample menu for supporting menopause.
Breakfast: Avocado Toast
Nutrients: fibrous whole grain bread, healthy fats from avocado, protein from eggs, calcium and vitamin D from fortified soy milk
Ingredients:
1 slice whole grain bread such as Dave’s Killer Bread
½ small avocado
3 hard boiled eggs
1 cup of fortified soy milk
Directions:
Toast bread and top with mashed avocado
Top avocado spread with 1-2 mashed hard-boiled eggs
Serve with a side of hard-boiled eggs for extra protein and 1 glass of soy milk
Lunch: Mixed green salad with lemon-turmeric dressing
Nutrients: fibrous salad and chickpeas, calcium from the greens, protein from cooked poultry/meat
Ingredients
Mix 1 bag of green salad mix with the following dressing:
1/4 cup olive oil
2 tbsp lemon juice
1/2 tsp ground turmeric
1/2 tsp ground ginger
1/2 tbsp honey
1/2 tbsp finely chopped shallot
Salt and pepper to taste
4-5 oz cooked chicken, ground turkey, or steak
½ cup chickpeas
Directions:
Mix green salad ingredients with protein of choice and enjoy!
Snack: Yogurt bowl with seeds and berries
Nutrients: fiber from seeds and blueberries, protein and probiotics from Greek yogurt
Ingredients:
¾ cup low-fat Greek yogurt
1 tbsp ground flax seeds
1 tbsp chia seeds
1 tbsp hemp seeds
¼ - ½ cup blueberries
1 tsp honey
Directions:
Mix all ingredients and enjoy!
Dinner: Grilled Salmon, Broccoli, and Quinoa Bowl
Nutrients: fiber from quinoa and broccoli, healthy fats from salmon and olive oil
Ingredients:
5 oz salmon
¼ red onion, chopped
2 cloves garlic, minced
½ lemon
¼ tsp paprika
¼ tsp salt
¼ tsp pepper
2 tbsp olive oil, divided
½ cup uncooked quinoa
1 cup water
1 tsp olive oil
1 cup broccoli
1 tsp garlic powder
1 tsp salt
1 tsp pepper
1 tbsp olive oil
1 cup water
Directions:
Saute onions and garlic with oil in a pan, add salt, pepper, and paprika to the saute for about 5-10 minutes
Oil the grill and place the salmon over the grill for 12-15 minutes or until the thickest portion is fully cooked and flaky
While salmon is cooking, cook quinoa and broccoli.
For the quinoa, add quinoa, water, and oil to a pot, bring to a boil, and cook according to package instructions
Add water to another pot and bring to a boil, then boil broccoli in water for 2 minutes
Remove the water from the pot then add olive oil, garlic powder, salt, and pepper to the broccoli and mix on low heat for 30 seconds-1 minute
Remove the salmon from the grill
Add the salmon to a plate and spread the sauce over the salmon
Serve with salmon with ½ cup brown quinoa + 1-2 cups broccoli
Interested in learning more about meal plans to support menopause?
We’d love to work with you! Schedule a complimentary Meet + Greet session. We look forward to finding individualized solutions to fit your needs.
Published: September 9th, 2024.
This blog post was written by Amanda Sikkema MS, RD, LD, CSCS, a dietitian at Katie Chapmon Nutrition. She works with clients virtually and is accepting new clients.
