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4 Fabulous Dinner Recipes for Menopausal Women

Updated: Jan 27, 2023



  1. Easy Veggie Stir Fry with Quinoa: Start with a tablespoon of olive oil in a wok or large skillet. Add one chopped onion, two cloves of minced garlic, and a few cups of your favevegetables. Cook for a few minutes until vegetables are slightly softened. Add one cup of uncooked quinoa and 1/4 cup of low-sodium vegetable broth. Cover and cook for about 15 minutes. Serve with a sprinkle of fresh herbs and hot sauce, if desired. Macros: Calories: 459, Protein: 16g, Carbs: 62g, Fat: 15g.

  2. Avocado Toast with Egg: Toast two slices of whole-wheat bread until lightly golden brown. Top with mashed avocado and a pinch of salt. Meanwhile, heat a teaspoon of olive oil in a skillet over medium heat. Crack an egg into the skillet and cook until the whites are set and the yolk is still runny. Place the egg on top of the avocado toast and sprinkle with freshly ground black pepper. Macros: Calories: 435, Protein: 16g, Carbs: 40g, Fat: 23g.

  3. Baked Salmon with Asparagus: Preheat oven to 350F. Place a piece of salmon on a parchment-lined baking sheet. Top with a drizzle of olive oil, a squeeze of lemon juice, a sprinkle of sea salt, and a few sprigs of fresh thyme. Bake for 15 minutes. Meanwhile, steam a bunch of asparagus until crisp-tender. Serve the salmon and asparagus with a dollop of plain Greek yogurt on the side. Macros: Calories: 383, Protein: 32g, Carbs: 16g, Fat: 21g.

  4. Lentil Soup with Kale: Heat a tablespoon of olive oil in a large pot over medium heat. Add one chopped onion, two cloves of minced garlic, and a pinch of red pepper flakes. Cook for a few minutes until softened. Add one cup of uncooked lentils, 2 cups of low-sodium vegetable broth, and one cup of water. Bring to a simmer and cook for about 20 minutes. Add a few cups of chopped kale and cook for another 5 minutes. Serve with a sprinkle of freshly grated Parmesan cheese and a dollop of plain Greek yogurt, if desired. Macros: Calories: 437, Protein: 24


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