April 25, 2023

5 Quick and Easy Perimenopause-Friendly Recipes

More like this:

Join us

Members Get More

Join the It'sFetch community

Share this post

strawberry on table top near white ceramic bowl
Photo by Keegan Evans on Pexels.com

5 Quick and Easy Perimenopause-Friendly Recipes

Women experiencing perimenopause and menopause can be affected by weight fluctuations due to hormonal changes. Maintaining a healthy weight can help with minimizing the effects of hormonal changes, and managing your perimenopause symptoms. Check out this list of 5 quick and easy perimenopause-friendly recipes below to help you get started.


Recipe 1: Overnight Oats with Berries

Mix ½ cup of old-fashioned oats, ⅔ cup of milk, and a pinch of salt. Add maple syrup or honey as a sweetener if needed. Cover and refrigerate overnight. Top with berries and peanut butter and serve. 

Recipe 2: Veggie Omelet

Chop 2 tomatoes, a handful of spinach, and 1 bell pepper. Set aside. Crack 2 eggs into a bowl and whip with a fork. Pour the beaten eggs into a pan on medium heat. When the egg is almost done, add the vegetables over the top with a little shredded cheese. Flip with a spatula and let cook for 1-2 more minutes on the other side. When done, fold over, plate, and enjoy!

Recipe 3: Avocado and Mixed Berry Smoothie

Blend 1.5 cups of frozen berries, 1 cup of milk, 1 cup of spinach, ½ ripe avocado, and 1 tablespoon of maple syrup until smooth and creamy. Serve immediately. Taken from thekitchnn.com.


cooked fish on plate

Recipe 4: Lemon-baked salmon sheet pan

Preheat the oven to 350°F. Line a baking sheet with parchment paper and place 1.75 pounds of boneless salmon filets skin-side down. Season with salt and pepper. Bring water to a boil in a medium saucepan and add 1/2 cauliflower head (sliced horizontally) and blanch for 4 minutes. Place blanched cauliflower around salmon. Sprinkle it with pine nuts and tarragon. Drizzle baking sheet with olive oil. Bake for 20 minutes. Remove from the oven and rest for 5 minutes. Then serve 1 piece of salmon with cauliflower and toppings. 

(Taken from dietdoctor.com) 

Recipe 5: Cauliflower mac and cheese

Preheat the oven to 350°F. Fill a medium saucepan with water and bring to a boil. Add 1 cauliflower head broken down to florets to water and cover. Cook for 5-6 minutes, until soft, and then strain. Simultaneously, sauté 1 medium diced onion, 2 minced cloves of garlic, and 2 tsp minced thyme until soft. Add ¼ tsp ground nutmeg and 1 tsp mustard. Place the cauliflower and onion mixture into a blender, add 150mL stock, and blend. Cook 1 cup lentil pasta according to instructions on packet, until pasta is al dente. Mix pasta with blended cauliflower sauce and place into 8×10 baking dish. Top with grated cheese and breadcrumbs and place into oven. Bake for 35-40 min, until it is golden and bubbly. (Taken from onstella.com

women's perimenopause community
Need support? Join the Perimenopause Community

It’s Fetch is a community that provides a safe space for members to discuss health and wellness topics. We provide access to archived health related content, note the date of last review or update on all articles. No content shared, regardless of date should ever be used as a substitute for direct medical advice from your doctor or other qualified clinician.

-Written by Paavana Varanasi

Originally published February 2023

Comments +

Leave a Reply

Your email address will not be published. Required fields are marked *

Category Menu