by Chloe Cheel
Menopause marks the transition from perimenopause to menopause, and beyond. During this time, oestrogen levels drop which can lead to experiencing a variety of physical changes and symptoms. To help support this transition, we’ve created a special range of Menopause Support recipes – these delicious, nutrient-packed dishes are specially designed to nourish and promote well-being during menopause.
These recipes will be available for a limited time only, delivering weekly delivering from the week commencing February 10th 2025 to the week commencing April 7th 2025.
Developed by our in-house Dietitian, Chloe Cheel, and our team of culinary experts, our Menopause Support recipes translate the latest nutrition research into delicious dinners to cook and enjoy at home. Read on to learn more about this recipe range, with nutrition insights from Chloe.
Plant-rich for inflammation support
Menopause can trigger inflammatory pathways, so it’s important to eat foods that support reducing inflammation. Our Menopause Support recipes feature whole grains, lean proteins, healthy fats and plenty of vegetables – these antioxidant-rich, nutrient-dense ingredients may help reduce inflammation, and research suggests this way of eating may also ease hot flashes, which is a common menopausal symptom.
Calcium for strong bones
Oestrogen levels decline during menopause, so maintaining bone strength is essential during this time. That’s why we’ve included calcium-rich ingredients like dairy, leafy greens, tofu, nuts, and seeds in our Menopause Support recipes. These help to protect bone density, promote skeletal strength and may reduce the overall risk of osteoporosis.
Protein for muscle and metabolism
Eating adequate amounts of protein is essential during menopause to counteract muscle loss and maintain strength. Protein also helps regulate blood sugar and cravings, and promotes feeling fuller for longer. Our Menopause Support recipes include lean proteins like fish, chicken, tofu, eggs and legumes, which help to maintain energy levels and support overall vitality.
Natural melatonin for restful sleep
Sleep disturbances can increase during menopause, so consuming foods naturally rich in melatonin – the hormone that regulates sleep – can help to improve sleep quality during this time. While research is ongoing, the melatonin-rich ingredients like eggs, fish, nuts and seeds in our Menopause Support recipes may help promote restful sleep.
Balanced portions for weight management
Hormonal changes can affect how the body stores fat, particularly around the abdomen. Our Menopause Support recipes are perfectly portioned to include satisfying lean protein and balanced calories, helping to stay on track with weight goals without ever having to sacrifice flavour!
Discover our range of Menopause Support recipes on our menu, delivering from the week commencing February 10th 2025 to the week commencing April 7th 2025:
- Menopause Support: Chicken Greek Salad with Garlicky White Bean Puree
- Menopause Support: Grilled Sumac Chicken with Lemony Lentil-Radish Salad and Tahini
- Menopause Support: Crispy Barramundi with Cumin, Tomato and Chickpea Braise
- Menopause Support: 15-Min Fish Poke Bowl with Grains, Japanese Dressing and Togarashi
- Menopause Support: Zucchini Fritters with Smoked Salmon and Dill Yoghurt
- Menopause Support: Crispy Skin Barramundi with Village-Style Lentil and Feta Salad
- Menopause Support: Dukkah Chicken Thighs with Salad, Chickpeas and Spiced Yoghurt
- Menopause Support: Chicken Grain Bowls with Broccoli, Spinach and Chilli Yoghurt
- Menopause Support: Pan-Fried Smoky Basa Fish with Green Burghul and Dill Yoghurt
