Recipes · Premium

Food that does the work.

Built around four food pillars: protein at every meal, fibre, calcium with vitamin D, and whole-food phytoestrogens. Real ingredients, weeknight-friendly.

Premium recipes built for menopause: protein-led, calcium-aware, and weeknight-friendly. Three full how-tos below are free for everyone, the rest live in Premium.

Free for everyone, three meals worth memorizing

Three midlife-smart meals you don't need a recipe for.

Premium gets the full library. Free gets these three, enough to feed yourself well this week without thinking about it.

Front-loading protein supports muscle retention, blunts the late-morning energy crash, and stops the 4 p.m. Biscuit raid.

Try this week: Greek yogurt (200 g) + a tablespoon of nut butter + a handful of berries + a sprinkle of seeds. Roughly 30 g protein, no cooking, eat with a spoon.

The 30-gram breakfast

5 minutes · before 10 a.m.

Front-loading protein supports muscle retention, blunts the late-morning energy crash, and stops the 4 p.m. Biscuit raid.

Try this week: Greek yogurt (200 g) + a tablespoon of nut butter + a handful of berries + a sprinkle of seeds. Roughly 30 g protein, no cooking, eat with a spoon.

Anything-grain bowl

10 minutes · weekday lunch

Fibre + protein + colour. Hits three of the four food pillars without needing a recipe or a plan.

Try this week: Half a plate of any cooked grain (rice, quinoa, leftovers). A palm of protein (tinned beans, chicken, tofu, tinned salmon). Two handfuls of plants, raw, roasted, or frozen-and-microwaved. Olive oil, lemon, salt.

The 'I can't be bothered' dinner

12 minutes · weeknight

On the nights you'd otherwise order in. Hits protein, fibre and calcium without a single chopping board.

Try this week: An omelette (3 eggs) with a fistful of frozen spinach wilted in first, a handful of grated cheese, and a piece of sourdough on the side. Salad if you have it. Done.

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Free for everyone, cook tonight

Three full recipes. No login, no paywall.

One breakfast, one main, one cold salad, each hitting at least 22 g of protein and at least one menopause-relevant nutrient. The full 27-recipe library lives in Premium.

Cottage cheese & seeded toast

32 g protein · 8 g fibre

Slow-release protein + magnesium-rich seeds to anchor the morning.

How to: 150 g full-fat cottage cheese on dark seeded rye. Drizzle of honey, cracked pepper, sprinkle of pumpkin seeds. Five minutes, no recipe.

Miso salmon traybake

38 g protein · omega-3 · soy

Three menopause wins on one tray: oily fish, calcium greens, whole soy.

How to: Glaze 2 salmon fillets with 1 tbsp white miso + 1 tsp mirin + grated ginger. Tray-roast at 200°C for 12 min with tenderstem broccoli tossed in sesame oil.

Lentil tabbouleh with feta

22 g protein · 14 g fibre

Pulses for the gut, herbs for the liver, salty cheese for the soul.

How to: Cooked Puy lentils, big handful chopped parsley + mint, lemon juice, olive oil, crumbled feta. Keeps three days in the fridge, your weekday lunch sorted.

A word on appetite

Hunger and fullness signals can shift through perimenopause. These recipes lean protein-heavy on purpose, to protect muscle, steady blood sugar, and ease the late-afternoon crash. Adjust portions to your appetite and energy.

From members

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