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
- 3,279
- Meal times
- 4
- Reviewed by
- Rebecca R., RD
Start with your symptom
Cook for how you feel today.
Filter by symptom to find recipes that match your body right now.
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Meal time
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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 SatisfiedWarm Baked Chocolate Protein Pancake Squares
Rich and sweet baked chocolate pancake squares packed with high-quality protein for easy batch prep. Moist, tender, and effortlessly warmed up for busy mornings.
MMade by Mendy + 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.
Comfortably SatisfiedWarm Baked Protein Pancake Squares
A fluffy, sweet baked breakfast square infused with vanilla, cinnamon, and juicy blueberries. Designed for easy 4-portion batch cooking to keep your morning quick and satisfying.
MMade by Mendy + 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 SatisfiedHigh Protein Apple Cinnamon French Toast Bake
A warm, bakery-style breakfast bake featuring tangy sourdough cubes soaked in a spiced egg-and-vanilla custard, baked with sweet apple slices. Designed for easy 4-portion meal pre…
MMade by Mendy + 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…
Comfortably SatisfiedWarm Chocolate Berry Seed Porridge Bake
A warm, low-carb grain-free breakfast bake made with chia seeds, flaxseed, crunchy walnuts, and rich chocolate protein topped with juicy blueberries. Formulated for effortless bat…
MMade by Mendy + 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 SatisfiedHigh Protein Chocolate Berry Baked Oatmeal
A warm, comforting batch-prep baked oatmeal made with oats, chocolate protein powder, Greek yogurt, and berries. Easy to slice and reheat all week for a satisfying morning meal.
MMade by Mendy + 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 SatisfiedSlow Cooker Tuscan Chicken and Cannellini Bean Soup
A comforting Italian-inspired batch-prep soup featuring tender shredded chicken breast, creamy cannellini beans, and spinach simmered in a rich garlic tomato broth. Perfectly craf…
MMade by Mendy + 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 SatisfiedSlow Cooker Mexican Chicken and Vegetable Soup
A comforting, high-fiber crockpot soup loaded with tender chicken breast, black beans, sweet corn, and vibrant frozen bell peppers and onions. Easy to batch cook on Sunday for eff…
MMade by Mendy + 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.
Comfortably SatisfiedSlow Cooker Mexican Chicken and Black Bean Soup
A flavorful, high-fiber batch-cook soup featuring tender shredded chicken breast, black beans, zucchini, and warm spices. Perfectly balanced for meal prep and effortless reheating…
MMade by Mendy + 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 SatisfiedGreek Yogurt Herb Dip with Cucumber
A refreshing, high-protein vegetarian dip made with creamy Greek yogurt, garlic, and fresh herbs, served alongside crisp cucumber slices. It is a quick, light snack with no added…
GMade by Gosia + 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 Energy15-Minute Beef Taco Bowls
A quick, vibrant family meal packed with seasoned ground beef, black beans, sweet corn, creamy avocado, and fresh salsa over warm brown rice. Loaded with protein, magnesium, and f…
BMade by Bambi + 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 EnergyGround Turkey and Zucchini Sweet Potato Skillet
A vibrant 20-minute skillet combining lean ground turkey, pan-seared zucchini, sweet bell peppers, and wilted spinach over tender sweet potatoes. Rich in magnesium, fiber, and cle…
BMade by Bambi + 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 SatisfiedWarm Garlic Butter Shrimp Sourdough Toast
Seared frozen shrimp sizzled in rich garlic butter over warm toasted sourdough bread. A comforting, savory 10-minute dinner that tastes mild, rich, and entirely unfishy.
MMade by Mendy + 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 SatisfiedMexican Garlic Shrimp and Black Bean Taco Bowl
Seared garlic cumin shrimp served over warm cauliflower rice and black beans, finished with fresh salsa and melted cheddar cheese.
MMade by Mendy + 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…
Comfortably SatisfiedMexican Ground Turkey and Cauliflower Rice Taco Bowl
A warm, high-protein skillet bowl featuring savory ground turkey, warm black beans, and fluffy cauliflower rice topped with melted light cheese and zesty salsa.
MMade by Mendy + 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.
Comfortably SatisfiedZesty Salmon Avocado and Greek Yogurt Mash Bowl
A quick, no-cook mash of wild canned salmon, creamy Greek yogurt, ripe avocado, and tangy salsa. Packed with 46g of protein and healthy omega-3 fats for an energizing lunch.
MMade by Mendy + 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…
Comfortably SatisfiedGarlic Soy Glazed Shrimp and Edamame Skillet Bowl
Succulent shrimp and tender edamame seared in a savory garlic-soy glaze over fluffy cauliflower rice. Packed with 51g of protein and 9g of fiber for under 350 calories.
MMade by Mendy + 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 SatisfiedBold Cajun Garlic Shrimp and Edamame Power Bowl
A zesty, high-protein skillet bowl featuring Cajun garlic shrimp over warm cauliflower rice, edamame, and black beans. Packed with over 48g of protein and 9g of fiber while stayin…
MMade by Mendy + 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.
Comfortably SatisfiedWarm Garlic Chicken and Black Bean Power Bowl
A warm, satisfying high-protein bowl featuring seasoned chicken breast, warm garlic black beans, and wilted spinach topped with cool Greek yogurt. High in protein and fiber while…
MMade by Mendy + 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.
Comfortably SatisfiedChocolate Peanut Butter Chia Yogurt Bowl with Berries
A rich, chocolate peanut butter yogurt whip packed with chia seeds and topped with sweet thawed berries. A quick, high-protein breakfast that supports weight management and steady…
MMade by Mendy + 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.
Comfortably SatisfiedChocolate Protein Chia Yogurt Bowl with Berries
A rich, thick chocolate Greek yogurt whip layered with fiber-packed chia seeds, ground flaxseed, and sweet fresh raspberries. A fast, grain-free breakfast crafted for steady energ…
MMade by Mendy + 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…
Comfortably SatisfiedWarm Sourdough Turkey Mushroom Melt with Steamed Edamame
A warm, savory sourdough open-face melt piled with sautéed cremini mushrooms, wilted spinach, warm lean turkey, and melted mozzarella, served alongside high-fiber edamame.
MMade by Mendy + 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…
Steadier EnergyQuick Berry Peanut Butter Greek Yogurt Bowl
A thick and creamy high-protein yogurt bowl layered with chia seeds, fresh berries, and a rich drizzle of peanut butter. Assembled in under 5 minutes for a fast, portable morning…
CMade by Caitlin + 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…
Steadier EnergyPeanut Butter and Berry Cottage Cheese Power Oats
A creamy, no-cook protein breakfast bowl combining rolled oats, cottage cheese, Greek yogurt, and peanut butter topped with fresh berries.
CMade by Caitlin + 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…
Comfortably Satisfied15-Minute High-Protein Ground Beef Tacos
Flavorful seasoned lean ground beef folded into warm corn tortillas and topped with high-protein Greek yogurt, salsa, and crisp lettuce.
BMade by Brooke + 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.
All recipes3,279 recipes
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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.