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You don't need to overhaul everything at once. You need to start somewhere that matters.
This bundle pairs the two most requested nutrition topics from women in perimenopause and menopause — bone density and hormone support — into one focused starting point. Twenty-four dietitian-developed recipes. Two complete shopping lists. Two packs of RD clinical notes. All built around Canadian grocery store ingredients.
What's inside:
Bone & Joint Health Recipe Pack 12 recipes built around the nutrients that support bone density and joint comfort through the hormonal transition — calcium, vitamin D, omega-3s, magnesium, vitamin K, and collagen precursors. All from whole food. Because bone density loss accelerates in perimenopause quietly, without symptoms, and food is one of the most underutilized tools for slowing it.
Hormone & Hot Flash Support Recipe Pack 12 recipes built around the foods most associated with hormone support and hot flash relief — whole soy foods, ground flaxseed, omega-3 rich fish, fermented foods, and anti-inflammatory ingredients. Because hot flashes, night sweats, and energy crashes respond to what you eat — and most women have never been given a clear guide for what that actually looks like on a plate.
Combined both packs include:
24 complete recipes across breakfast, lunch, dinner, and snacks
Serving size, prep and cook time on every recipe
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
Complete shopping list organized by store section
This bundle is for you if:
You want to address both bone health and hormone symptoms without buying everything at once
You're newly in perimenopause and want a clear, evidence-based starting point
You want meals your whole family will eat — not a separate therapeutic diet just for you
You live in Canada and want recipes built around ingredients you can actually find
24 Recipes · Two Packs · One Focused Starting Point
Save $7 when you buy both
A note on the evidence: Food is not a replacement for medical care. These recipes are built around ingredients with meaningful research support — and they work best as part of a broader approach that includes regular monitoring and conversation with your healthcare provider.
Developed by Kari McKnight, RD · strongthroughmenopause.ca · @strongthroughmenopauseFood-First Nutrition for Canadian Women
You don't need to overhaul everything at once. You need to start somewhere that matters.
This bundle pairs the two most requested nutrition topics from women in perimenopause and menopause — bone density and hormone support — into one focused starting point. Twenty-four dietitian-developed recipes. Two complete shopping lists. Two packs of RD clinical notes. All built around Canadian grocery store ingredients.
What's inside:
Bone & Joint Health Recipe Pack 12 recipes built around the nutrients that support bone density and joint comfort through the hormonal transition — calcium, vitamin D, omega-3s, magnesium, vitamin K, and collagen precursors. All from whole food. Because bone density loss accelerates in perimenopause quietly, without symptoms, and food is one of the most underutilized tools for slowing it.
Hormone & Hot Flash Support Recipe Pack 12 recipes built around the foods most associated with hormone support and hot flash relief — whole soy foods, ground flaxseed, omega-3 rich fish, fermented foods, and anti-inflammatory ingredients. Because hot flashes, night sweats, and energy crashes respond to what you eat — and most women have never been given a clear guide for what that actually looks like on a plate.
Combined both packs include:
24 complete recipes across breakfast, lunch, dinner, and snacks
Serving size, prep and cook time on every recipe
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
Complete shopping list organized by store section
This bundle is for you if:
You want to address both bone health and hormone symptoms without buying everything at once
You're newly in perimenopause and want a clear, evidence-based starting point
You want meals your whole family will eat — not a separate therapeutic diet just for you
You live in Canada and want recipes built around ingredients you can actually find
24 Recipes · Two Packs · One Focused Starting Point
Save $7 when you buy both
A note on the evidence: Food is not a replacement for medical care. These recipes are built around ingredients with meaningful research support — and they work best as part of a broader approach that includes regular monitoring and conversation with your healthcare provider.
Developed by Kari McKnight, RD · strongthroughmenopause.ca · @strongthroughmenopauseFood-First Nutrition for Canadian Women