Most popular · 223 recipes Metabolism support
Falling oestrogen changes how your body handles blood sugar and stores fat. These protein-forward, low-glycaemic meals keep energy steady from breakfast to bedtime.
Recipe categories
Browse by what your body is asking for
Symptoms first, recipes second. Each category is built around a specific perimenopause challenge and the nutrients research suggests can help.
Most popular · 223 recipes 
78 recipes Hormone support
Soy, flaxseed, chickpeas and whole grains are rich in phytoestrogens: plant compounds linked to fewer hot flushes in clinical trials.
148 recipes Bone & muscle strength
Bone density can drop up to 10% in the years around menopause. Meals loaded with calcium, vitamin D and 25g+ of protein per serving.
77 recipes Better sleep
Night waking is one of the most common perimenopause complaints. Evening meals with magnesium, tryptophan and gentle complex carbs.
129 recipes Mood & mind
Omega-3s, B vitamins and fermented foods support the gut–brain axis during a time when mood swings and brain fog are common.
185 recipes Heart health
Cardiovascular risk rises after menopause as oestrogen's protection fades. Mediterranean-style dishes rich in olive oil, fish and fibre.
86 recipes Cool & calm
Hot-flush-friendly food: lighter meals, cooling ingredients, and fewer of the common triggers: alcohol, caffeine, and heavy spice.
174 recipes Gut health
A diverse gut microbiome helps metabolise oestrogen. Fermented foods and 30-plant-a-week variety, made genuinely easy.
Not sure where to start?
Start with our most-loved recipe
Miso butter salmon with sesame greens: hormone-supportive, sleep-friendly, and on the table in 25 minutes.
- 25 minutes
- 36g protein
- Easy