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Hot flashes. Night sweats. Energy crashes. The hormonal shifts of perimenopause are real - and what you eat can make a meaningful difference in how you experience them.
This recipe pack was developed by a Canadian Registered Dietitian with 25 years of clinical experience who is navigating perimenopause herself. Every recipe is built around the foods most associated with hormone support - not supplements, not powders, not complicated protocols. Just strategic, delicious food from your regular grocery store.
What’s inside:
12 complete recipes across breakfast, lunch, dinner, and snacks
Built around whole soy foods, ground flaxseed, omega-3 rich fish, walnuts, and fermented foods. The ingredients with the strongest evidence base for hormone and hot flash support
Every recipe includes full nutrition information, an RD clinical note explaining why each ingredient swaps, and Power Up upgrade options
Complete shopping list organized by store section
Gluten-free, dairy-free, and plant-based options noted on every recipe
Featured recipes from this pack:
Honey-Sesame Baked Salmon with Bok Chot & Edamame Rice | Slow Cooker Chickpea & Spinach Coconut Curry |Dark Chocolate & Walnut Energy Bites | Warm Tumeric & Cinnamon Almond Milk
This pack is for you if:
You're in perimenopause or menopause and want a food-first approach to managing symptoms
You're tired of generic "eat healthy" advice and want something specific and evidence-based
You want meals your whole family will eat — not a separate meal plan just for you
You live in Canada and want recipes built around ingredients you can actually find
A note on the evidence: Food is not a replacement for medical care. These recipes are built around ingredients with meaningful research support for hormone health — but individual response varies. If you're managing significant symptoms, please work with your healthcare provider alongside any nutrition changes.
12 Recipes · Food-First Nutrition · Canadian RD Developed
Developed by Kari McKnight, RD · strongthroughmenopause.ca · @strong.through.menopause
Food-First Nutrition for Canadian Women
Hot flashes. Night sweats. Energy crashes. The hormonal shifts of perimenopause are real - and what you eat can make a meaningful difference in how you experience them.
This recipe pack was developed by a Canadian Registered Dietitian with 25 years of clinical experience who is navigating perimenopause herself. Every recipe is built around the foods most associated with hormone support - not supplements, not powders, not complicated protocols. Just strategic, delicious food from your regular grocery store.
What’s inside:
12 complete recipes across breakfast, lunch, dinner, and snacks
Built around whole soy foods, ground flaxseed, omega-3 rich fish, walnuts, and fermented foods. The ingredients with the strongest evidence base for hormone and hot flash support
Every recipe includes full nutrition information, an RD clinical note explaining why each ingredient swaps, and Power Up upgrade options
Complete shopping list organized by store section
Gluten-free, dairy-free, and plant-based options noted on every recipe
Featured recipes from this pack:
Honey-Sesame Baked Salmon with Bok Chot & Edamame Rice | Slow Cooker Chickpea & Spinach Coconut Curry |Dark Chocolate & Walnut Energy Bites | Warm Tumeric & Cinnamon Almond Milk
This pack is for you if:
You're in perimenopause or menopause and want a food-first approach to managing symptoms
You're tired of generic "eat healthy" advice and want something specific and evidence-based
You want meals your whole family will eat — not a separate meal plan just for you
You live in Canada and want recipes built around ingredients you can actually find
A note on the evidence: Food is not a replacement for medical care. These recipes are built around ingredients with meaningful research support for hormone health — but individual response varies. If you're managing significant symptoms, please work with your healthcare provider alongside any nutrition changes.
12 Recipes · Food-First Nutrition · Canadian RD Developed
Developed by Kari McKnight, RD · strongthroughmenopause.ca · @strong.through.menopause
Food-First Nutrition for Canadian Women