Brain fog, mood shifts, and broken sleep are three of the most common — and least talked about — symptoms of perimenopause. They feel personal. They feel like decline. They are neither. They are a nutrition problem with a nutrition response, and most women have never been given a clear guide for what that actually looks like on a plate.
This recipe pack was developed by a Canadian Registered Dietitian with 25 years of clinical experience. Every recipe is built around the nutrients that matter most for mood stability, cognitive function, and sleep quality during the hormonal transition of perimenopause and beyond — tryptophan, omega-3s, magnesium, B vitamins, and fermented foods for the gut-brain axis. All from whole food. All from your regular Canadian grocery store.
What's inside:
12 complete recipes across breakfast, lunch, dinner, and snacks
Built around wild salmon, walnuts, Greek yogurt, turkey, tart cherries, dark cacao, miso, mushrooms, and pumpkin seeds — the ingredients with the strongest evidence base for mood, brain, and sleep support
Every recipe includes full nutrition information, an RD clinical note explaining why each ingredient was chosen, ingredient swaps, and Power Up upgrade options
Canadian store callouts throughout — No Frills, Superstore, Costco, T&T, and Bulk Barn
Complete shopping list organized by store section
Gluten-free, dairy-free, and plant-based options noted on every recipe
Featured recipes from this pack:
Walnut Banana Oat Bake with Flaxseed & Dark Chocolate Chips | Smoked Salmon Scrambled Eggs on Rye with Capers & Dill | Herb-Crusted Salmon with Roasted Sweet Potato & Wilted Spinach | Warm Cacao Pumpkin Seed Milk
This pack is for you if:
You're in perimenopause or menopause and experiencing brain fog, mood changes, poor sleep, or waking in the night
You want to understand the nutritional science behind what you're eating — not just follow a meal plan
You want meals that work for your whole family — not a separate therapeutic diet just for you
You live in Canada and want recipes built around ingredients you can actually find and afford
A note on the evidence: Food is not a replacement for medical care or prescribed treatment for sleep disorders, anxiety, or mood conditions. These recipes are built around ingredients with meaningful research support for neurotransmitter production, sleep quality, and brain health — and they work best as part of a broader approach that includes regular movement, stress management, and ongoing conversation with your healthcare provider.
12 Recipes · Food-First Nutrition · Canadian RD Developed
Developed by Kari McKnight, RD · strongthroughmenopause.ca · @strong.through.menopause
Food-First Nutrition for Canadian Women
Brain fog, mood shifts, and broken sleep are three of the most common — and least talked about — symptoms of perimenopause. They feel personal. They feel like decline. They are neither. They are a nutrition problem with a nutrition response, and most women have never been given a clear guide for what that actually looks like on a plate.
This recipe pack was developed by a Canadian Registered Dietitian with 25 years of clinical experience. Every recipe is built around the nutrients that matter most for mood stability, cognitive function, and sleep quality during the hormonal transition of perimenopause and beyond — tryptophan, omega-3s, magnesium, B vitamins, and fermented foods for the gut-brain axis. All from whole food. All from your regular Canadian grocery store.
What's inside:
12 complete recipes across breakfast, lunch, dinner, and snacks
Built around wild salmon, walnuts, Greek yogurt, turkey, tart cherries, dark cacao, miso, mushrooms, and pumpkin seeds — the ingredients with the strongest evidence base for mood, brain, and sleep support
Every recipe includes full nutrition information, an RD clinical note explaining why each ingredient was chosen, ingredient swaps, and Power Up upgrade options
Canadian store callouts throughout — No Frills, Superstore, Costco, T&T, and Bulk Barn
Complete shopping list organized by store section
Gluten-free, dairy-free, and plant-based options noted on every recipe
Featured recipes from this pack:
Walnut Banana Oat Bake with Flaxseed & Dark Chocolate Chips | Smoked Salmon Scrambled Eggs on Rye with Capers & Dill | Herb-Crusted Salmon with Roasted Sweet Potato & Wilted Spinach | Warm Cacao Pumpkin Seed Milk
This pack is for you if:
You're in perimenopause or menopause and experiencing brain fog, mood changes, poor sleep, or waking in the night
You want to understand the nutritional science behind what you're eating — not just follow a meal plan
You want meals that work for your whole family — not a separate therapeutic diet just for you
You live in Canada and want recipes built around ingredients you can actually find and afford
A note on the evidence: Food is not a replacement for medical care or prescribed treatment for sleep disorders, anxiety, or mood conditions. These recipes are built around ingredients with meaningful research support for neurotransmitter production, sleep quality, and brain health — and they work best as part of a broader approach that includes regular movement, stress management, and ongoing conversation with your healthcare provider.
12 Recipes · Food-First Nutrition · Canadian RD Developed
Developed by Kari McKnight, RD · strongthroughmenopause.ca · @strong.through.menopause
Food-First Nutrition for Canadian Women
