Recipes built for perimenopause.
Find easy, protein- and fiber-rich recipes designed for the symptoms that show up most in perimenopause: low energy, cravings, brain fog, sleep changes and more.
- Recipes
- 3,728
- Meal times
- 4
- Reviewed by
- Rebecca R., RD
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Cook for how you feel today.
Filter by symptom to find recipes that match your body right now.
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Steadier EnergySmoked Salmon and Avocado Breakfast Bowl
A savory, nutrient-packed breakfast bowl featuring smoked salmon, creamy avocado, and eggs over wilted spinach. Rich in healthy fats and high-quality protein to start your day str…
Comfortably SatisfiedRoasted Pork Tenderloin with Onion Soup Potatoes
Juicy baked pork tenderloin served alongside crispy potatoes roasted in savory Lipton onion soup mix. A high-protein post-workout dinner designed to rebuild muscle and satisfy app…
WMade by Weslyn + Lila
Steadier EnergyCrispy Tofu and Chinese Broccoli Stir-Fry
A quick, iron-rich stir-fry featuring golden crispy tofu and tender Chinese broccoli over brown rice. Perfectly balanced to provide steady energy on tired evenings.
Steadier EnergyCheesy Three-Egg Scramble with Melted Mozzarella
Soft, fluffy scrambled eggs folded together with warm, gooey melted mozzarella cheese. A rich, savory, high-protein meal prepared in under ten minutes.
KMade by Krista + Lila
Trigger Aware ComfortCrispy Tofu & Edamame Soba Bowl
A comforting, protein-packed bowl featuring crispy pan-fried tofu, chewy soba noodles, and tender baby bok choy. Tossed in a savory sesame-ginger sauce, it’s a deeply satisfying p…
Comfortably SatisfiedCrispy Loaded Ground Turkey Nacho Plate
Crispy baked corn tortilla chips topped with savory seasoned ground turkey, diced green bell pepper, and warm melted dairy-free cheese. A satisfying, high-protein answer to crunch…
KMade by Krista + Lila
Well Nourished SkinTurkey Bacon and Avocado Breakfast Bowl
A nourishing breakfast bowl featuring crisp turkey bacon, blistered cherry tomatoes, and perfectly fried eggs. Finished with creamy avocado to support your skin's natural moisture…
Everyday StrengthMediterranean Cottage Cheese and Roasted Vegetable Bake
A creamy, high-protein vegetarian casserole filled with roasted zucchini, bell peppers, cherry tomatoes, and kalamata olives. Made with extra virgin olive oil and zero seed oils,…
AMade by April + Lila
Steadier EnergySweet Potato and Spinach Quinoa Breakfast Bowl
A nourishing, energy-boosting morning bowl featuring protein-packed eggs and iron-rich spinach. Tender roasted sweet potatoes and quinoa provide sustained fuel to power you throug…
Comfortably SatisfiedOne Pot Creamy Lentil and Chickpea Coconut Curry
A comforting, high-protein vegetarian curry featuring green lentils, chickpeas, and fresh spinach simmered in warm spices and rich coconut milk. Served with a generous scoop of Gr…
AMade by April + Lila
Steadier EnergyCreamy White Beans With Spinach-Walnut Pesto
This comforting Italian-inspired bowl pairs creamy cannellini beans with a vibrant homemade spinach and walnut pesto. It's a quick, nourishing dinner that comes together in just 1…
Comfortably SatisfiedOne Pan Chicken and Broccoli Stir Fry
Bite-sized chicken breast skillet sauteed in avocado oil with fresh broccoli florets and crisp bell pepper. A fast, clean, high-protein family dinner completely free of seed oils,…
AMade by April + Lila
Trigger Aware ComfortMediterranean Quinoa Breakfast Bowl
A savory, protein-packed breakfast bowl featuring fluffy quinoa, perfectly cooked eggs, and salty feta. Brimming with Mediterranean flavors and finished with kalamata olives for a…
Comfortably SatisfiedSheet Pan Garlic Herb Roasted Whole Chicken with Carrots and Broccoli
Succulent roasted chicken cooked over extra virgin olive oil with tender carrots and crispy broccoli florets. A comforting, whole-food family dinner that provides ample high-prote…
AMade by April + Lila
Well Nourished SkinCreamy Coconut Red Lentil Dal
A comforting, plant-based Indian dal infused with ginger, garlic, and turmeric. Rich coconut milk and hemp hearts create a creamy texture while nourishing your skin from within.
Steadier EnergySlow Cooker Pot Roast with Carrots and Baby Potatoes
Melt-in-your-mouth beef chuck roast slow-cooked in extra virgin olive oil and rich beef bone broth alongside tender carrots and gold potatoes. A classic, wholesome family dinner m…
AMade by April + Lila
Steadier EnergyThai-Inspired Peanut Chicken and Apple Slaw
A crunchy, energizing slaw pairing shredded chicken and crisp apples with a savory peanut dressing. It is ready in just 10 minutes to power you through the afternoon slump.
Comfortably SatisfiedMediterranean Egg Scramble with Chickpeas and Feta
A quick, protein-rich scramble of eggs, tender chickpeas, spinach, and tangy feta cheese. Packed with Mediterranean flavors using everyday pantry staples.
VMade by Veronica + Lila
Steadier EnergyTurkey Sausage and Sweet Potato Egg Muffins
A savory, protein-packed breakfast muffin featuring ground turkey sausage, sweet potatoes, and fresh spinach. Perfect for batch-cooking to start your morning with sustained energy.
Steadier EnergyPan-Seared T-Bone Steak with Roasted Asparagus and Sweet Potato
Juicy pan-seared T-bone steak basted with grass-fed butter and garlic, served alongside tender roasted sweet potato and crisp asparagus. A simple, wholesome family meal crafted wi…
AMade by April + Lila
Digestive ComfortRoasted Butternut Squash and Sage Lentils
A comforting, plant-based dinner featuring roasted butternut squash and hearty green lentils. Finished with crispy sage and toasted walnuts for a satisfying crunch.
Steadier EnergySlow Cooked Lamb Roast with Carrots and Potatoes
Tender braised lamb shoulder slow cooked with garlic, rosemary, sweet carrots, and baby potatoes. A comforting, high-protein family roast made without seed oils, soy, or added sug…
AMade by April + Lila
Comfortably SatisfiedCaprese Egg Bites
Savory, protein-packed egg bites bursting with juicy cherry tomatoes, fresh basil, and melted mozzarella. A quick, keto-friendly breakfast that brings Italian flavors to your morn…
Comfortably SatisfiedSlow Cooker Herb Pork Roast with Potatoes and Green Beans
Tender slow-braised pork shoulder seasoned with garlic and oregano, served alongside tender Yukon Gold potatoes and crisp green beans. A hands-off, high-protein meal made without…
AMade by April + Lila
Steadier EnergyCrustless Spinach And Feta Quiche With Greek Salad
A savory, protein-packed crustless quiche paired with a refreshing tomato and cucumber salad. Feta cheese and fresh spinach deliver rich Mediterranean flavor in every bite.
Comfortably SatisfiedOne Pot Pork Sausage and Lentil Bolognese Skillet
A rich, comforting pork sausage and brown lentil Bolognese served over chickpea pasta. Easy to cook in a single large pot, free from seed oils, soy, and added sugar.
AMade by April + Lila
Protein ConsistencyBacon and Spinach Egg Muffins With Avocado Greens
Start your midday right with these savory egg muffins packed with crispy bacon and wilted spinach. Served alongside a fresh avocado salad, they offer a delicious and satisfying cr…
Steadier EnergyMediterranean Smoked Salmon Egg Bites
Flavorful, protein-packed egg bites studded with savory smoked salmon, creamy feta cheese, and fresh dill. Easy to prepare ahead for a fast, mid-morning protein boost.
VMade by Veronica + Lila
Steadier EnergyZucchini and Feta Protein Frittata
A high-protein, low-carb breakfast packed with fluffy eggs, creamy cottage cheese, and savory feta. Perfect for stabilizing morning blood sugar and preventing mid-day crashes.
Steadier EnergyOne Pot Pork Sausage and White Bean Casserole
A heart-healthy, high-protein skillet meal featuring savory ground pork sausage simmered with creamy white beans and baby spinach. Perfect for big-batch cooking without seed oils,…
AMade by April + Lila
Steadier EnergyGreek Lentil and Eggplant Skillet With Feta
A hearty, one-pan Mediterranean meal featuring tender eggplant, protein-rich brown lentils, and crushed tomatoes. Finished with crumbled feta for a comforting, energy-boosting din…
Steadier EnergyOne Pot Ground Beef Taco Rice Skillet
A flavorful, high-protein family skillet dinner with lean ground beef, brown rice, and black beans cooked in avocado oil. Simple one-pot cleanup feeds five with plenty of comforti…
AMade by April + Lila
Everyday StrengthGinger Shrimp and Asparagus Stir-Fry Over Quinoa
A quick, vibrant stir-fry featuring plump shrimp and crisp asparagus tossed in a ginger-soy glaze. Served over protein-packed quinoa for a satisfying, joint-supporting meal.
Comfortably SatisfiedGround Beef and Sweet Potato Skillet Casserole
A heart-healthy ground beef skillet featuring sweet potatoes, black beans, and colorful bell peppers, ideal for feeding a busy family with minimal cleanup.
AMade by April + Lila
Comfortably SatisfiedProsciutto-Wrapped Asparagus & Swiss Egg Cups
Savory prosciutto baskets filled with eggs, asparagus, and melted Swiss cheese. A high-protein, low-carb start to your morning.
Everyday StrengthBerry Seeded Greek Yogurt Toast
Creamy Greek yogurt spread over toasted sprouted grain bread, topped with vibrant berries and chia seeds. Quick, refreshing, and high in protein to start your morning strong.
AMade by Angela + Lila
Trigger Aware ComfortRoasted Cauliflower & Chickpea Power Bowl with Lemon Tahini
Hearty roasted cauliflower and crispy chickpeas tossed in warming spices. Drizzled with a creamy, rich lemon tahini dressing and sprinkled with hemp hearts.
Steadier EnergyLight Peanut Butter Banana Cottage Cheese Toast
Crispy whole-wheat toast topped with creamy cottage cheese, banana slices, peanut butter, and chia seeds. Designed as a light, high-fiber breakfast to pair with your morning prote…
CMade by Caitlin + Lila
Steadier EnergyGarlic Butter Steak Bites With Sweet Potato Mash
Tender, juicy flank steak bites pan-seared in rich garlic butter alongside a rustic, comforting sweet potato mash. A highly satisfying, iron-rich meal ready in just 30 minutes.
Steadier EnergyPeanut Butter Banana Cottage Cheese Toast
Crispy whole-wheat toast topped with creamy cottage cheese, sliced banana, and a drizzle of warm peanut butter. Quick to assemble and packed with 27 grams of high-quality protein.
CMade by Caitlin + Lila
Steadier EnergySavory Farro and Poached Egg Bowl
A comforting, protein-rich breakfast bowl featuring chewy farro, fresh arugula, and perfectly poached eggs. Finished with freshly grated Parmesan for an indulgent start to your da…
Steadier EnergyGut-Soothing Carrot Ginger Protein Smoothie
A creamy, refreshing breakfast blend featuring sweet carrots, warming ground ginger, and high-quality protein. Almond butter adds healthy fats for a steady, energized start to you…
MMade by Marie + Lila
Protein ConsistencyCrispy Quinoa & Black Bean Patties With Avocado Salsa
These plant-based patties combine protein-rich black beans and quinoa with a crunchy hemp seed boost. Topped with a fresh avocado salsa, they offer a satisfying, nutrient-dense di…
Comfortably SatisfiedPackable Tuna Hemp Salad With Whole Wheat Bread And Apple
A satisfying, shelf-stable lunch featuring skipjack tuna mixed with hemp hearts and creamy avocado mayo, paired with whole wheat bread, crisp apple, and peanut butter. High in pro…
TMade by Tracey + Lila
Digestive ComfortSpiced Chickpea and Spinach Skillet
A warm, comforting Mediterranean skillet featuring fiber-rich chickpeas and tender spinach in a spiced tomato sauce. Topped with creamy Greek yogurt and feta for a satisfying prot…
Comfortably SatisfiedAir Fryer Herb Chicken with Zucchini and Squash
Juicy air-fried chicken breast served alongside tender-crisp zucchini and yellow squash. A fast, low-carb meal rich in lean protein and free of added sugars.
JMade by Janny + Lila
Steadier EnergyCaprese Stuffed Portobello Mushrooms
Hearty portobello mushrooms stuffed with a bubbly blend of cottage cheese and mozzarella, topped with fresh cherry tomatoes. A low-carb, protein-rich twist on a classic Italian fa…
Steadier EnergyHearty German Rye Breakfast Plate with Cheese and Turkey
A traditional, nutrient-dense breakfast featuring robust Frankenkornbrot rye bread paired with Leerdammer Caractere cheese, delicate turkey breast, hard-boiled eggs, and crisp fre…
JMade by Julia + Lila
How to use this recipe library
In perimenopause, the same meal can affect you differently than it did a few years ago. Blood sugar, muscle maintenance and sleep all shift. Every recipe here is built around three simple goals: enough protein, enough fiber, and a cook time that fits a tired weeknight.
Use the meal-time filters when you are planning your week. Use the symptom filters when one thing is especially loud right now, like afternoon energy crashes, evening cravings, brain fog or broken sleep. These filters are a starting point, not a diagnosis.
Try a recipe a few times, then log how you feel in the Lila app. The pattern matters more than any single meal.
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Recipe library FAQs
What makes these recipes perimenopause-friendly?
Each recipe is built around enough protein to support muscle and fullness, enough fiber to steady energy, healthy fats, and a realistic cook time. They are designed for nourishment, not restriction.
How much protein do I need in perimenopause?
Most guidance for women over 40 suggests about 1.2 to 1.6 g of protein per kg of body weight per day, spread across meals. Our protein calculator can give you a personal starting range.
Can I find recipes for specific symptoms?
Yes. Use the symptom filters to narrow the library to recipes that may help with low energy, cravings, brain fog, sleep changes and more. These are starting points, not medical claims.
Are these recipes free?
Yes. Every recipe page is free to read and cook from. The Lila app adds tracking so you can see which meals connect to better sleep, energy or mood over time.
Do the recipes work for vegetarian or dairy-free diets?
Many do, and most recipe pages include swap notes. Search for vegetarian, plant based or dairy free to find the closest matches.
Track which meals help you most
In Lila, log what you eat and how you feel. Over time, you will see which recipes connect to better sleep, energy and mood.