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Breakfast shouldn't be the hardest part of eating well during perimenopause. These six batch-prep breakfast recipes are built to solve that — made on Sunday, ready all week, and designed around the one nutritional priority that matters most in the morning: protein.
Each recipe is developed by a Canadian Registered Dietitian with 25 years of clinical experience and built around the nutritional priorities that matter most during the menopause transition: muscle preservation, blood sugar stability through the morning, and whole-food protein without supplements or powders.
Make once on Sunday. Eat well all week.
What's inside: Six complete batch breakfast recipes with a Sunday prep sequence, full shopping list organized by category, and your batch breakfast pantry guide. Every recipe includes:
Serving size, prep and cook time
Gluten-free, dairy-free, and plant-based options noted throughout
Full nutrition information per serving (calories, protein, fibre)
RD clinical notes — the Why This Works explanation behind every ingredient choice
Ingredient swaps for accessibility and RD Power Up notes for nutritional upgrades
Canadian store callouts — No Frills, Superstore, Costco, Bulk Barn, and T&T
Recipes include: Baked Egg Muffins · Overnight Steel Cut Oats · Smoked Salmon & Cream Cheese Frittata · Turkey & Veggie Breakfast Sausage Patties · Savoury Cottage Cheese Egg Bake · Chia Seed Pudding with Hemp & Almond
This pack is for you if:
You want a breakfast solution that works for the whole week, not just today
You're navigating perimenopause and want meals built around ingredients that actually support your body
You live in Canada and want recipes built around ingredients you can find at your regular grocery store
You want something you can prep in under an hour on Sunday and forget about until Friday
6 recipes · Batch & Go
Part of The Prep Kitchen mini series — 6-recipe format packs designed for real life. Batch once, eat well all week.
A note on the evidence: These recipes are built around ingredients with meaningful research support and are designed to complement, not replace, your broader healthcare approach. Developed by Kari McKnight, RD · strongthroughmenopause.ca · @strong.through.menopause
Breakfast shouldn't be the hardest part of eating well during perimenopause. These six batch-prep breakfast recipes are built to solve that — made on Sunday, ready all week, and designed around the one nutritional priority that matters most in the morning: protein.
Each recipe is developed by a Canadian Registered Dietitian with 25 years of clinical experience and built around the nutritional priorities that matter most during the menopause transition: muscle preservation, blood sugar stability through the morning, and whole-food protein without supplements or powders.
Make once on Sunday. Eat well all week.
What's inside: Six complete batch breakfast recipes with a Sunday prep sequence, full shopping list organized by category, and your batch breakfast pantry guide. Every recipe includes:
Serving size, prep and cook time
Gluten-free, dairy-free, and plant-based options noted throughout
Full nutrition information per serving (calories, protein, fibre)
RD clinical notes — the Why This Works explanation behind every ingredient choice
Ingredient swaps for accessibility and RD Power Up notes for nutritional upgrades
Canadian store callouts — No Frills, Superstore, Costco, Bulk Barn, and T&T
Recipes include: Baked Egg Muffins · Overnight Steel Cut Oats · Smoked Salmon & Cream Cheese Frittata · Turkey & Veggie Breakfast Sausage Patties · Savoury Cottage Cheese Egg Bake · Chia Seed Pudding with Hemp & Almond
This pack is for you if:
You want a breakfast solution that works for the whole week, not just today
You're navigating perimenopause and want meals built around ingredients that actually support your body
You live in Canada and want recipes built around ingredients you can find at your regular grocery store
You want something you can prep in under an hour on Sunday and forget about until Friday
6 recipes · Batch & Go
Part of The Prep Kitchen mini series — 6-recipe format packs designed for real life. Batch once, eat well all week.
A note on the evidence: These recipes are built around ingredients with meaningful research support and are designed to complement, not replace, your broader healthcare approach. Developed by Kari McKnight, RD · strongthroughmenopause.ca · @strong.through.menopause