Lunch shouldn't be the hardest part of eating well during perimenopause. These six jar salads are built to solve that — layered, portable, and designed to stay fresh for up to four days in your fridge.
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: adequate protein, hormone-supportive ingredients, and blood sugar stability through the middle of the day.
Layer on Sunday. Eat well all week.
What's inside: Six complete jar salad recipes with a step-by-step layering guide, 60-minute Sunday batch prep timeline, and complete shopping list organized by store section. Every recipe includes:
Serving size, prep and cook time
Gluten-free, dairy-free, and plant-based options noted throughout
Full nutrition information per serving
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, T&T, and Bulk Barn
Recipes include: Edamame Quinoa Sesame Ginger · Smoked Salmon Cucumber Dill · Roasted Beet Walnut Goat Cheese · Lentil Roasted Veggie Tahini · Greek Chicken Olive Feta · Tuna Niçoise
This pack is for you if:
You want a lunch 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 · Pack and 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: Food is not a replacement for medical care. These recipes are built around ingredients with meaningful research support for blood sugar stability and metabolic health in perimenopause — 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
Lunch shouldn't be the hardest part of eating well during perimenopause. These six jar salads are built to solve that — layered, portable, and designed to stay fresh for up to four days in your fridge.
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: adequate protein, hormone-supportive ingredients, and blood sugar stability through the middle of the day.
Layer on Sunday. Eat well all week.
What's inside: Six complete jar salad recipes with a step-by-step layering guide, 60-minute Sunday batch prep timeline, and complete shopping list organized by store section. Every recipe includes:
Serving size, prep and cook time
Gluten-free, dairy-free, and plant-based options noted throughout
Full nutrition information per serving
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, T&T, and Bulk Barn
Recipes include: Edamame Quinoa Sesame Ginger · Smoked Salmon Cucumber Dill · Roasted Beet Walnut Goat Cheese · Lentil Roasted Veggie Tahini · Greek Chicken Olive Feta · Tuna Niçoise
This pack is for you if:
You want a lunch 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 · Pack and 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: Food is not a replacement for medical care. These recipes are built around ingredients with meaningful research support for blood sugar stability and metabolic health in perimenopause — 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
