Menopause-Friendly Foods: 19 Cozy Recipes Built Around Calcium, Protein and Soy

Menopause-friendly foods are not fancy or hard to find, and many of them are already in your fridge. For women in their 40s and 50s, midlife brings real changes, from hot flashes to bone health, and what you eat can play a supporting role. Doctors and dietitians often point to the same simple building blocks: calcium for bones, protein at every meal, soy foods, whole grains and lots of colorful plants. Some women also find that spicy food, caffeine and alcohol make hot flashes worse. Food is not a treatment, but it is one easy place to start. Below are 17 cozy recipes, one for each idea, plus one simple drink swap. Let us get cooking..

Menopause-Friendly Foods Start on Your Grocery List

Bone loss speeds up as estrogen drops, says Cleveland Clinic. The good news is that some of the most helpful foods are already on your grocery list. The Cleveland Clinic menopause diet guide suggests aiming for about 1,200 to 1,500 milligrams of calcium a day, filling half your plate with leafy greens and other vegetables, choosing lean proteins like chicken, tuna, tofu, lentils and beans, and limiting added sugar and processed foods. Here is a simple plate to start with..

You will need: A 4 oz salmon fillet, 2 cups leafy greens, 1/2 cup shelled edamame, 1 slice whole grain bread, 1 cup milk or calcium fortified soy milk, 1 tsp olive oil, lemon, salt and pepper.

How to make it: 1. Season the salmon with salt, pepper and lemon. 2. Bake at 400 F for 12 to 15 minutes. 3. Toss greens with olive oil and lemon. 4. Warm the edamame. 5. Plate the salmon on the greens with edamame. 6. Serve with toast and a glass of milk.

Greek Yogurt Parfait, a Calcium Pick Among Menopause-Friendly Foods

Yogurt is one of the easiest calcium foods to eat every day, and Greek yogurt adds plenty of protein too. Layer it with fruit and a little granola for a breakfast that feels like a treat. A spoon of ground flaxseed adds fiber. How do you like yours: A) berries, B) banana or C) apples and cinnamon?

You will need: 1 cup plain Greek yogurt, 1/2 cup mixed fruit, 2 tbsp granola, 1 tbsp ground flaxseed, 1 tsp honey.

How to make it: 1. Spoon half the yogurt into a glass. 2. Add half the fruit. 3. Sprinkle with flaxseed. 4. Repeat the layers. 5. Top with granola. 6. Drizzle with honey.

Warm Cinnamon Milk Latte

A mug of warm milk counts toward your calcium for the day. Make it cozy with cinnamon and a little vanilla. If coffee seems to trigger hot flashes for you, make it with decaf or skip the espresso completely. Fortified soy milk works too, and both are menopause-friendly foods.

You will need: 1 cup milk or calcium fortified soy milk, 1 shot espresso or decaf (optional), 1/4 tsp cinnamon, 1/4 tsp vanilla, 1 tsp maple syrup.

How to make it: 1. Warm the milk in a small pot. 2. Whisk in cinnamon, vanilla and syrup. 3. Froth with a whisk until foamy. 4. Pour espresso into a mug if using. 5. Add the milk. 6. Dust with more cinnamon.

Sardine Toast With Tomatoes

Canned sardines and salmon with the soft bones in are surprising sources of calcium. Mash them onto whole grain toast with lemon, tomatoes and olives for a five minute lunch. Never tried sardines? Of all the menopause-friendly foods here, this one surprises people most. This is the friendliest way to start.

You will need: 1 can sardines in olive oil, 2 slices whole grain bread toasted, 1 tomato sliced, a few olives, lemon juice, parsley, black pepper.

How to make it: 1. Toast the bread. 2. Drain the sardines. 3. Lightly mash them with lemon and pepper. 4. Spread over the toast. 5. Top with tomato and olives. 6. Finish with parsley.

Grilled Salmon With Zucchini for a Menopause-Friendly Foods Dinner

Salmon is a lean, protein rich fish that fits the Mediterranean style of eating many doctors recommend. Grill it or bake it on a sheet pan with zucchini and lemon, and dinner is ready in 20 minutes. It is one of the easiest menopause-friendly foods to cook on a weeknight.

You will need: 2 salmon fillets, 2 zucchini sliced lengthwise, 1 tbsp olive oil, 1 clove garlic minced, lemon, salt, pepper, fresh basil.

How to make it: 1. Heat a grill pan or the oven to 400 F. 2. Toss zucchini with oil, garlic, salt and pepper. 3. Season the salmon. 4. Grill or bake the zucchini 8 minutes. 5. Add the salmon and cook 10 to 12 minutes. 6. Finish with lemon and basil.

White Bean and Kale Soup

Leafy greens like kale bring calcium and fiber, and white beans add plant protein. Together they make a hearty soup that freezes well. Beans and greens are classic menopause-friendly foods. Serve it with a slice of whole grain garlic bread on a cold night.

You will need: 1 tbsp olive oil, 1 onion diced, 2 carrots diced, 3 cloves garlic, 2 cans (15 oz) white beans, 6 cups low sodium broth, 4 cups chopped kale, 1 tsp Italian seasoning, lemon, Parmesan.

How to make it: 1. Cook onion and carrots in oil for 6 minutes. 2. Add garlic and seasoning. 3. Add beans and broth and simmer 15 minutes. 4. Stir in kale and cook 5 minutes. 5. Add a squeeze of lemon. 6. Top with Parmesan.

Garlic Edamame, the Easiest Soy of All Menopause-Friendly Foods

Soy foods may help ease hot flashes and night sweats in some women, according to Cleveland Clinic, which recommends food sources over pills. Edamame is the easiest way to add soy. Toss steamed pods with garlic, a little chili and sea salt. Do you eat soy foods now?

You will need: 2 cups frozen edamame in pods, 1 tsp sesame oil, 2 cloves garlic minced, pinch of chili flakes (skip if spice bothers you), flaky salt.

How to make it: 1. Steam or boil the edamame for 5 minutes. 2. Drain well. 3. Warm sesame oil and garlic for 1 minute. 4. Toss in the edamame. 5. Add chili flakes if you like. 6. Sprinkle with salt.

Tofu Scramble Breakfast

Tofu scramble is a protein packed, soy based swap for scrambled eggs. A little turmeric gives it a golden color, and spinach and tomatoes make it colorful. It turns two menopause-friendly foods, soy and greens, into one breakfast. Calcium set tofu, which says calcium sulfate on the label, adds even more calcium.

You will need: 1 block (14 oz) firm tofu, 1 tbsp olive oil, 1/4 red onion diced, 1/2 tsp turmeric, 1/2 tsp garlic powder, 1 cup spinach, 1/2 cup cherry tomatoes, salt, pepper, whole grain toast, avocado.

How to make it: 1. Cook onion in oil for 3 minutes. 2. Crumble in the tofu. 3. Add turmeric, garlic powder, salt and pepper. 4. Cook 5 minutes, stirring. 5. Add spinach and tomatoes until wilted. 6. Serve with toast and avocado.

Crunchy Tofu and Vegetable Salad

Cold tofu cubes make a quick lunch salad with crunchy vegetables and a sesame dressing. It is a nice way to get soy, plant protein and a big serving of vegetables in one bowl. Make the dressing ahead and it keeps all week.

You will need: 7 oz firm tofu cubed, 2 cups shredded cabbage, 1 carrot grated, 1 red pepper sliced, 2 green onions, 2 tbsp rice vinegar, 1 tbsp soy sauce, 1 tsp sesame oil, 1 tsp honey, sesame seeds.

How to make it: 1. Press and cube the tofu. 2. Whisk vinegar, soy sauce, sesame oil and honey. 3. Toss vegetables in a bowl. 4. Add tofu. 5. Pour over the dressing. 6. Top with sesame seeds.

Banana Flax Muffins

Ground flaxseed adds fiber and a nutty taste, and it hides easily in banana muffins. Bake a batch on Sunday for quick breakfasts all week. Flax is one of the simplest menopause-friendly foods to add to baking. A few dark chocolate chips make them feel like a treat without much added sugar.

You will need: 2 ripe bananas mashed, 2 eggs, 1/3 cup plain yogurt, 1/4 cup maple syrup, 1 1/2 cups whole wheat flour, 1/4 cup ground flaxseed, 1 tsp baking soda, 1 tsp cinnamon, pinch of salt, 1/3 cup dark chocolate chips.

How to make it: 1. Heat the oven to 350 F and line a muffin tin. 2. Mix bananas, eggs, yogurt and syrup. 3. Stir in flour, flax, baking soda, cinnamon and salt. 4. Fold in chocolate chips. 5. Fill 12 cups. 6. Bake 18 to 20 minutes.

Red Lentil Dal, Menopause-Friendly Foods on a Budget

Lentils are a lean, plant based protein on Cleveland Clinic’s list, and red lentils cook in about 20 minutes. This gentle dal is warm with spices but not hot. Serve it with brown rice or whole wheat flatbread.

You will need: 1 cup red lentils rinsed, 1 tbsp oil, 1 onion diced, 2 cloves garlic, 1 tsp grated ginger, 1 tsp cumin, 1 tsp turmeric, 1 can (14.5 oz) diced tomatoes, 3 cups water, salt, cilantro.

How to make it: 1. Cook onion in oil for 5 minutes. 2. Add garlic, ginger and spices for 1 minute. 3. Add lentils, tomatoes and water. 4. Simmer 20 minutes, stirring. 5. Season with salt. 6. Top with cilantro.

Whole Grain Bowls Full of Menopause-Friendly Foods

Whole grains are a big part of the Mediterranean style of eating. Cook a pot of farro, brown rice or quinoa on Sunday and build bowls all week with beans, roasted vegetables, greens and a simple lemon dressing. Which grain would you start with?

You will need: 1 cup cooked farro, brown rice or quinoa, 1/2 cup chickpeas, 1 cup roasted vegetables, 1 cup greens, 2 tbsp feta, 1 tbsp olive oil, 1 tbsp lemon juice, salt and pepper.

How to make it: 1. Cook the grain and cool slightly. 2. Whisk oil, lemon, salt and pepper. 3. Add greens to a bowl. 4. Top with grain, chickpeas and vegetables. 5. Sprinkle with feta. 6. Drizzle with dressing.

Roasted Vegetables, the Most Colorful Menopause-Friendly Foods

Cleveland Clinic names broccoli, cauliflower, Brussels sprouts and kale among the vegetables to fill your plate with. Roasting makes them sweet and crispy. Make a big tray and use it in bowls, eggs and salads all week.

You will need: 1 head broccoli in florets, 1/2 head cauliflower in florets, 2 cups butternut squash cubed, 2 tbsp olive oil, 1 tsp garlic powder, salt, pepper, fresh herbs.

How to make it: 1. Heat the oven to 425 F. 2. Toss vegetables with oil and seasoning. 3. Spread on two sheet pans. 4. Roast 25 to 30 minutes, stirring once. 5. Season to taste. 6. Top with herbs.

Almond Crusted Chicken

Almonds give chicken a crunchy coating with no breadcrumbs, and nuts bring a little calcium and healthy fat. Serve it with green beans and lemon for an easy, lean dinner.

You will need: 2 chicken breasts halved, 1 egg beaten, 3/4 cup almonds finely chopped, 2 tbsp grated Parmesan, 1/2 tsp garlic powder, salt, pepper, green beans, lemon.

How to make it: 1. Heat the oven to 400 F. 2. Mix almonds, Parmesan and seasoning. 3. Dip chicken in egg, then press into the almond mix. 4. Place on a lined sheet pan. 5. Bake 20 to 22 minutes to 165 F. 6. Serve with green beans and lemon.

Grilled Chicken and Greens Salad

Grilled chicken is one of the lean proteins on Cleveland Clinic’s list, and this salad gets you halfway to a plate full of greens. Add cherry tomatoes, cucumber and a simple olive oil dressing. Keep chicken in the fridge for quick lunches. For more ideas, see our vitamin D foods and recipes.

You will need: 2 grilled chicken breasts sliced, 4 cups mixed leafy greens, 1 cup cherry tomatoes, 1 cucumber sliced, 2 tbsp olive oil, 1 tbsp red wine vinegar, 1 tsp Dijon, salt, pepper.

How to make it: 1. Season and grill the chicken. 2. Rest and slice. 3. Whisk oil, vinegar, Dijon, salt and pepper. 4. Toss greens, tomatoes and cucumber. 5. Top with chicken. 6. Drizzle with dressing.

Vegetable Frittata

Eggs are a quick protein, and a frittata is a great way to use up vegetables. Bake it in a skillet and eat it warm or cold for days. Eggs and vegetables are menopause-friendly foods you probably have right now. Add a little cheese for extra calcium.

You will need: 8 eggs, 1/2 cup milk, 1 cup cherry tomatoes halved, 1 red pepper diced, 2 green onions, 1 cup spinach, 1/2 cup shredded cheese, salt, pepper, 1 tbsp olive oil.

How to make it: 1. Heat the oven to 375 F. 2. Cook pepper and spinach in oil in an oven safe skillet. 3. Whisk eggs, milk, salt and pepper. 4. Pour over the vegetables. 5. Add tomatoes, green onion and cheese. 6. Bake 15 to 18 minutes until set.

Cool Watermelon and Cucumber Salad

Some women find that cool, water rich foods feel good on warm nights. Watermelon, cucumber, mint and a little feta make a fresh, light side or snack. It is especially nice in late summer and early fall.

You will need: 4 cups watermelon cubed, 1 cucumber diced, 1/4 cup crumbled feta, a handful of fresh mint, 1 tbsp lime juice, 1 tsp olive oil, pinch of salt.

How to make it: 1. Cube the watermelon. 2. Dice the cucumber. 3. Toss together in a bowl. 4. Add lime juice, oil and salt. 5. Top with feta. 6. Tear mint over the top.

Tuna and Greens Salad

Tuna is a lean, budget friendly protein, and it makes a quick lunch with greens, tomatoes and a lemony dressing. It is one of the cheapest menopause-friendly foods on this list. Use canned tuna in water or olive oil, and add white beans to make it more filling.

You will need: 1 can (5 oz) tuna drained, 3 cups greens, 1 cup cherry tomatoes, 1/2 cup white beans, 1/4 red onion sliced, 1 tbsp olive oil, 1 tbsp lemon juice, salt, pepper.

How to make it: 1. Whisk oil, lemon, salt and pepper. 2. Toss greens and tomatoes. 3. Add beans and onion. 4. Flake tuna over the top. 5. Drizzle with dressing. 6. Serve right away.

Iced Mint Tea, a Simple Swap

Cleveland Clinic says spicy foods, extra caffeine and alcohol can make hot flashes worse for some women, and it suggests trying small changes to see what helps. One easy swap is a cold glass of caffeine free mint tea with lemon in place of an evening glass of wine. Remember, these menopause-friendly foods support your health but are not a treatment. Talk to your doctor about your symptoms, bone density and any big diet change. Which recipe will you try first?

You will need: 4 cups water, 4 bags caffeine free mint or herbal tea, 1 lemon sliced, fresh mint, 1 to 2 tsp honey (optional), ice.

How to make it: 1. Bring the water to a boil. 2. Steep the tea bags 5 minutes. 3. Remove the bags and stir in honey. 4. Cool, then chill. 5. Pour over ice. 6. Add lemon slices and mint.