Are you looking to ease perimenopause symptoms while enjoying delicious healthy, low calorie recipes? I’ve pulled together 30 of the best low calorie perimenopause recipes for breakfast, lunch and dinner, and I added in a free printable meal planner too!
Healthy Perimenopause Recipes
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What is a “Healthy Perimenopause Recipe”
So what is a healthy perimenopause recipe? It’s a recipe that has 2 or more healthy perimenopause ingredients, and zero of the foods to avoid in perimenopause. Here are the healthy and unhealthy perimenopause foods I used to help curate this collection of recipes:
Healthy Perimenopause Foods:
- Berries
- Leafy Greens (spinach, romaine lettuce, kale)
- Cruciferous Vegetables (broccoli, cauliflower, kale, cabbage)
- Lean Protein (chicken, fish, eggs)
- Legumes (beans, lentils)
- Fatty Fish
- Nuts and Seeds
- Soy (tofu)
- Dairy & Dairy Free (yogurt, milks)
- Whole Grains (quinoa, rice, oats, millet)
Foods to Avoid During Perimenopause:
- Refined oils – Use Olive Oil instead
- Alcohol – Limit it to once a week or just special occasions
- Processed Packaged Foods – Try to just shop in the produce and butcher sections, stay away from the isles
- Refined Sugar – Have berries for dessert instead of a cookie
- Cheap Meat – I understand budgets, but you need organic meat, you don’t want the hormones in the cheap stuff. Tofu is a low cost option, try some of the meatless recipes below once a week to offset the cost of organic meat.
5 Healthy Perimenopause Breakfasts
Low Calorie Banana Split Breakfast Bowls
- 3 Healthy Perimenopause Ingredients
- 398 Calories
- 34.2g Protein
Low Calorie Blueberry Oat Muffins
- 4 Healthy Perimenopause Ingredients
- 75 Calories
- 4.2g Protein
Low Calorie Ricotta Breakfast Bowls
- 4 Healthy Perimenopause Ingredients
- 347 Calories
- 26.9g Protein
Low Calorie Breakfast Quiche
- 3 Healthy Perimenopause Ingredients
- 157 Calories
- 6.2g Protein
Low Calorie Berry Spinach Smoothies
- 5 Healthy Perimenopause Ingredients
- 67 Calories
- *See Protein Boosts in Recipe
5 Healthy Perimenopause Lunches
Low Calorie Green Goddess Salad
- 3 Healthy Perimenopause Ingredients
- 455 Calories
- 56.4g Protein
Low Calorie Tandoori Chicken Wrap
- 3 Healthy Perimenopause Ingredients
- 253 Calories
- 40g Protein
Low Calorie High Protein Greek Salad
- 5 Healthy Perimenopause Ingredients
- 380 Calories
- 35.3g Protein
Low Calorie Turkey Spinach Wraps
- 4 Healthy Perimenopause Ingredients
- 446 Calories
- 27.6g Protein
Low Calorie Chicken Quinoa Meal Prep Salads
- 4 Healthy Perimenopause Ingredients
- 355 Calories
- 38.2g Protein
10 Healthy Perimenopause Dinners
Low Calorie Taco Casserole
- 4 Healthy Perimenopause Ingredients
- 190 Calories
- 16.8g Protein
Low Calorie Chicken Caesar Salad
- 3 Healthy Perimenopause Ingredients
- 247 Calories
- 32.6g Protein
Low Calorie BBQ Chicken Sandwiches
- 3 Healthy Perimenopause Ingredients
- 319 Calories
- 32.1g Protein
Low Calorie High Protein Fish Taco Bowls
- 4 Healthy Perimenopause Ingredients
- 293 Calories
- 28g Protein
Low Calorie Chicken and Rice Casserole
- 4 Healthy Perimenopause Ingredients
- 300 Calories
- 28.8g Protein
Low Calorie Minestrone Soup
- 3 Healthy Perimenopause Ingredients
- 150 Calories
- 8.3g Protein
Low Calorie Teriyaki Chicken Meal Prep
- 3-4 Healthy Perimenopause Ingredients
- 392 Calories
- 41.7g Protein
Low Calorie Green Shakshuka
- 5 Healthy Perimenopause Ingredients
- 149 Calories
- 10.9g Protein
Low Calorie Fish Sandwich
- 4 Healthy Perimenopause Ingredients
- 264 Calories
- 18.5g Protein
Low Calorie Tofu Bowls
- 4 Healthy Perimenopause Ingredients
- 316 Calories
- 18.8g Protein
Healthy Perimenopause Meal Plan
The way I usually do meal plans (and I publish one a week for free here) is to pick 2 breakfasts and 2 lunches. Then I alternate them, this saves you both money and time. Of course you can create your own meal plan here instead should you desire more options.
- PRINTABLE PLANNER click here
- Low Calorie Blueberry Oat Muffins Breakfasts
- Low Calorie Banana Split Breakfast Bowls Breakfasts
- Low Calorie High Protein Greek Salad Lunch
- Low Calorie Tandoori Chicken Wraps Lunch
- Low Calorie Teriyaki Chicken Meal Prep Dinner
- Low Calorie Taco Casserole Dinner
- Low Calorie Crispy Fish Sandwiches Dinner
- Low Calorie Chicken Caesar Salads Dinner
- Low Calorie BBQ Chicken Sandwiches Dinner
- Low Calorie High Protein Fish Taco Bowls Dinner
- Low Calorie Chicken and Rice Casserole Dinner
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