Going through menopause can be a challenging time for many women. As you navigate through the bustling demands of daily life—balancing work, family commitments, financial responsibilities, and more—the hormonal transition that comes with menopause may introduce additional stressors. This transition can manifest in discomforts like hot flushes, frequent mood swings, and disrupted sleep patterns. Amidst this whirlwind, with forgotten chores and grocery runs, these symptoms can further create challenges. When you’re pulled in a million directions, menopause symptoms can feel like the last straw, and it is totally normal to be frustrated and fed up sometimes. But remember – this shall eventually pass! 

While you can’t snap your fingers and make menopause disappear, you can take steps to minimise symptoms. One proactive thing is being mindful of your diet. When hormonal changes start happening during perimenopause, meeting your body’s nutritional needs is essential to help protect your bone density, reduce the risk of heart disease and support a healthy weight. The right foods can even help reduce troublesome symptoms.

But the thought of whipping up complex recipes when you’re stretched thin can be overwhelming. To help make your life that little bit easier, we have put together some quick, easy, and balanced recipes to nourish your body during this transition. Here are some delicious fast breakfasts, grab-and-go lunches, and quick dinners to try.

Easy Breakfasts to Start Your Day

Rise and shine with a balanced breakfast to energise your morning! Here are some of our favourite options:

Overnight Oats 

Overnight oats make for a no-fuss morning meal. The night before, combine 1/2 cup rolled oats, 1⁄2 cup milk of your choice, and 1⁄4 cup yoghurt in a jar and refrigerate. In the morning, top with fresh fruit like berries and nuts or seeds for a boost of fibre and protein to keep you satisfied.

Veggie Egg Muffins

Get your day off to a savoury start with veggie egg muffins. Whisk six eggs with 1⁄4 cup milk, then stir in any chopped and sauteed veggies you have on hand. Divide the mixture between 6 greased muffin tins and bake at 180°C for 20 minutes. Refrigerate the ones you don’t consume for up to three days. These quick muffins pack a protein punch to tackle the day ahead and are easy to pre-prepare for the week ahead. 

Green Smoothies

For an energising kick, blend 1 cup milk with spinach or kale, 1⁄2 banana, 1⁄2 cup frozen mango, 2 tbsp nut butter, and 1-2 tbsp chia seeds. The greens provide a great source of vitamins, while the nut butter gives you filling protein.

Quick Midday Meals

When hunger hits at midday, bypass the fast food and opt for one of these balanced lunch options instead:

Soothing Soups

Simply simmer chopped carrots, celery, zucchini, spinach and beans in an instant broth. Blend into a smooth, veggie-packed soup that delivers a pack of vitamins and minerals. Top with a dollop of Greek yoghurt for a boost of protein.

Hummus and Veggie Wraps

Spread hummus on a whole-grain wrap and load up the veggies! Think cucumber, bell pepper, sprouts, tomato, and shredded carrots. The chickpeas in the hummus offer fibre and plenty of plant-based protein to keep you full.

Mason Jar Salads

Prep hearty salads by packing chopped lettuce, chicken or chickpeas, shredded cheese, boiled egg, cherry tomatoes, avocado, and dressing in mason jars. When you’re ready to eat, empty it into a bowl, and you have a nutritious meal in seconds! Make a batch ahead for quick lunches all week.

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Nutritious Dinners

End your day by nourishing your body with a balanced dinner. Here are some healthy options:

Sheet Pan Salmon 

Pop salmon fillets onto a sheet pan with quartered potatoes, trimmed asparagus and lemon slices. Drizzle with olive oil, salt, pepper and fresh herbs. Roast at 200°C for 15-20 minutes for a fast, simple, delicious dinner.

Turkey Lettuce Wraps

Skip the bun and serve lean ground turkey patties in lettuce leaves with guacamole, tomato, and onion. Heaps healthier than a heavy burger!

Veggie Quinoa Bowls

After cooking quinoa, mix in sauteed or roasted broccoli, bell pepper, zucchini, onion, etc. Top with avocado, seeds, feta or chicken for a hearty plant-based meal.

Smart Snacking

Healthy snacking is vital between meals to combat fatigue. Fuel up on these nutrient-dense snacks to keep your energy and mood steady throughout the day:

• Apple slices with nut butter
• Greek yoghurt with mixed berries  
• Edamame pods
• Trail mix with nuts, seeds and dried fruit
• Carrot sticks and hummus
• Cottage cheese and tomato  
• Hard-boiled egg
• Canned tuna on whole grain crackers

Diet Tips to Relieve Menopause Symptoms

The right nutrition choices can truly help minimise menopausal symptoms. Here’s a quick guide:

Hot flushes

Try including more vitamin E from nuts, seeds, spinach, and broccoli into your diet. 

Night sweats

Eating phytoestrogens from soy products, such as edamame, tofu, tempeh, or soy milk, could lessen night sweats. Aim to have 1-2 servings daily.

Mood swings

Magnesium can help stabilise mood swings and anxiety. You can consume it through leafy greens, yoghurt, fish, nuts and seeds. A supplement may help, too.

Stress

Eating foods rich in protein, such as yoghurt and kefir, can help improve gut health and ease menopause-related stress.

For an overall better well-being, try including more lean protein in your diet, as well as healthy fats, fruits, veggies, and whole grains – and don’t forget to drink plenty of water!

You are not alone

While menopause can be challenging, these recipes and diet tips can hopefully help make this transition smoother. And remember, you are not alone- millions of women are right there with you.

For questions or advice on how to cope with hormonal imbalance, feel free to contact our fantastic team of care consultants any weekday at 1300 883 405.