Throughout the lifecycle, our nutrition needs change. Many women entering menopause begin to wonder about what foods they should be eating or avoiding, and look for nutrition support from health professionals to ease the transition.
Here is a list of meal ideas that are perfect for your menopausal clients. They are packed with important nutrients for this stage of life, like calcium, magnesium, and protein, as well as phytoestrogens that may help reduce hot flashes.
Read: Key Nutrients to Consider When Meal Planning for Menopausal Clients
That Clean Life members can use these recipes to create a menopause-friendly recipe book or personalized meal plan for their clients.
Breakfast Ideas
1. Egg & Beef Breakfast Bowl
Starting the day with a high protein breakfast can be super helpful in reducing cravings and maintaining healthy blood sugar throughout the day. This recipe has 40 grams of protein per serving.
Click here to add this Egg & Beef Breakfast Bowl to your client’s That Clean Life meal plan.
2. Raspberry Chia Seed Protein Pudding
Chia seeds pack a huge calcium punch and this pudding contains 428 mg per serving.
Click here to add this Raspberry Chia Seed Protein Pudding to your client’s That Clean Life meal plan.
3. Chocolate Zucchini Bread Smoothie
With 216 mg of magnesium, this breakfast provides over half of daily needs. Plus, who doesn't love chocolate for breakfast?
Click here to add this Chocolate Zucchini Bread Smoothie to your client’s That Clean Life meal plan.
4. Berry Avocado Smoothie
This smoothie packs in a whopping 674 mg of calcium.
Click here to add this Berry Avocado Smoothie to your client’s That Clean Life meal plan.
5. Salmon Stuffed Avocado Boats
Three ingredients are all you need to whip up this breakfast full of fat, protein, and fiber.
Click here to add these Salmon Stuffed Avocado Boats to your client’s That Clean Life meal plan.
Packable Lunches
6. Sardine & Avocado Endive Wraps
Sardines provide a ton of calcium and protein, plus this simple lunch feels super fancy.
Click here to add Sardine & Avocado Endive Wraps to your client’s That Clean Life meal plan.
7. Falafel Salad with Green Tahini Sauce
The creamy tahini sauce in this recipe adds over 200 mg calcium. Pretty impressive for a salad dressing!
Click here to add Falafel Salad with Green Tahini Sauce to your client’s That Clean Life meal plan.
8. Tempeh Cauliflower Bowl
A high protein twist on a plant-based bowl, this one has 28 grams of protein per serving.
Click here to add this Tempeh Cauliflower Bowl to your client’s That Clean Life meal plan.
9. Rainbow Chopped Salad Jars
These grab-and-go salad jars have over 250 mg calcium and 130 mg magnesium per serving, making them a great desk lunch.
Click here to add these Rainbow Chopped Salad Jars to your client’s That Clean Life meal plan.
10. One Pan Roasted Edamame & Broccoli Salad
This hearty salad gets its protein from edamame, which is a great source of phytoestrogens.
Click here to add One Pan Roasted Edamame & Broccoli Salad to your client’s That Clean Life meal plan.
High Protein Dinners
11. Steak, Butternut Squash & Zoodles
Everyone loves a simple steak and veggies meal, packed with protein for healthy blood sugar management.
Click here to add Steak, Butternut Squash & Zoodles to your client’s That Clean Life meal plan.
12. Tempeh, Quinoa & Broccoli
Tempeh is a great protein for menopausal clients to experiment with and this simple recipe is a great way to introduce it.
Click here to add Tempeh, Quinoa & Broccoli to your client’s That Clean Life meal plan.
13. Chicken, Carrots & Broccolini
Broccolini is a sneaky source of calcium, this recipe has over 280 mg per serving!
Click here to add Chicken, Carrots & Broccolini to your client’s That Clean Life meal plan.
14. Chili Lime Tempeh & Veggies
For those who love a little spice, this tempeh recipe is a fun way to shake it up. Plus, it's got 30 grams of plant-based protein per serving!
Click here to add Chili Lime Tempeh & Veggies to your client’s That Clean Life meal plan.
15. Creamy Pasta with Kale
For pasta night, keep it high protein with chickpea noodles and cashew sauce. This recipe contains 22 grams of protein and can be topped with even more if desired.
Click here to add Creamy Pasta with Kale to your client’s That Clean Life meal plan.
16. One Pan Sesame Trout & Bok Choy
Sesame seeds and bok choy are both sources of calcium, bringing this meal in at over 260 mg per serving.
Click here to add One Pan Sesame Trout & Bok Choy to your client’s That Clean Life meal plan.
Healthy Snacks
17. Dark Chocolate Almond Mousse
You'll love this recipe because it's got 141 mg magnesium and only 1 gram of sugar. Your clients will love it because it's chocolate mousse.
Click here to add Dark Chocolate Almond Mousse to your client’s That Clean Life meal plan.
18. Sauerkraut Avocado Mash with Crackers
We snuck some gut-loving probiotics into this avocado mash with the addition of sauerkraut. It's also got 130 mg magnesium per serving.
Click here to add Sauerkraut Avocado Mash with Crackers to your client’s That Clean Life meal plan.
19. Brazil Nuts
Brazil nuts are a great food to include a few times per week for your menopausal clients because they are so high in selenium. Menopausal women often struggle with thyroid health and this nutrient is vital for thyroid function.
Click here to add Brazil Nuts to your client’s That Clean Life meal plan.
20. Smashed Peacamole with Crackers
Shake up the usual guac with some green peas for an extra boost of protein, bringing this snack up to 10 grams per serving.
Click here to add Smashed Peacamole with Crackers to your client’s That Clean Life meal plan.
