Muscle loss in perimenopause doesn't announce itself. It happens quietly — until one day tasks that were easy feel harder, and you realize something has shifted in your body without warning or explanation. Most women are never told that estrogen is anabolic, that its decline accelerates muscle loss, or that the protein needs of a woman in her 40s and 50s are meaningfully higher than they were a decade ago.
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 muscle maintenance, metabolic health, and physical strength during the hormonal transition of perimenopause and beyond — leucine, complete protein, B12, vitamin D, zinc, and the cofactors that make protein synthesis actually work. 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 chicken, beef, pork, cod, eggs, cottage cheese, skyr, Greek yogurt, white beans, and black beans — the proteins with the strongest evidence base for muscle maintenance through menopause
Every recipe targets 30g+ protein per serving — the leucine threshold at which muscle protein synthesis is meaningfully stimulated
Every recipe includes full nutrition information, an RD clinical note explaining why each ingredient was chosen, ingredient swaps, and Power Up swap 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:
Ground Chicken Breakfast Casserole with Sweet Potato & Egg | Beef Shawarma Bowl with Hummus, Cucumber, Tomato & Pita | Maple Dijon Pork Tenderloin with Roasted Sweet Potato & Green Beans | Baked Lemon Butter Cod with White Beans & Wilted Spinach
This pack is for you if:
You're in perimenopause or menopause and have noticed changes in your strength, energy, or body composition that feel new and unexplained
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 muscle loss, osteoporosis, or metabolic conditions. These recipes are built around ingredients with meaningful research support for muscle protein synthesis and metabolic health — and they work best as part of a broader approach that includes weight-bearing exercise, regular monitoring, 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
Muscle loss in perimenopause doesn't announce itself. It happens quietly — until one day tasks that were easy feel harder, and you realize something has shifted in your body without warning or explanation. Most women are never told that estrogen is anabolic, that its decline accelerates muscle loss, or that the protein needs of a woman in her 40s and 50s are meaningfully higher than they were a decade ago.
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 muscle maintenance, metabolic health, and physical strength during the hormonal transition of perimenopause and beyond — leucine, complete protein, B12, vitamin D, zinc, and the cofactors that make protein synthesis actually work. 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 chicken, beef, pork, cod, eggs, cottage cheese, skyr, Greek yogurt, white beans, and black beans — the proteins with the strongest evidence base for muscle maintenance through menopause
Every recipe targets 30g+ protein per serving — the leucine threshold at which muscle protein synthesis is meaningfully stimulated
Every recipe includes full nutrition information, an RD clinical note explaining why each ingredient was chosen, ingredient swaps, and Power Up swap 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:
Ground Chicken Breakfast Casserole with Sweet Potato & Egg | Beef Shawarma Bowl with Hummus, Cucumber, Tomato & Pita | Maple Dijon Pork Tenderloin with Roasted Sweet Potato & Green Beans | Baked Lemon Butter Cod with White Beans & Wilted Spinach
This pack is for you if:
You're in perimenopause or menopause and have noticed changes in your strength, energy, or body composition that feel new and unexplained
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 muscle loss, osteoporosis, or metabolic conditions. These recipes are built around ingredients with meaningful research support for muscle protein synthesis and metabolic health — and they work best as part of a broader approach that includes weight-bearing exercise, regular monitoring, 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
