7 Days of Menopause Magic: Recipes to Nourish, Balance, and Empower Your Body
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Ah, menopause – the “M” word that doesn’t get nearly the sparkle it deserves. It’s often whispered about as a time of hot flushes, sleepless nights, and mood swings. But what if we told you it could also be a time to reclaim your health, rediscover your vitality, and nourish your body with some truly fabulous food?
Ladies, it’s time to take control of menopause with a 7-day recipe plan crafted specifically for YOU. These dishes are not just meals; they’re a celebration of your incredible body and all it does. Packed with hormone-balancing nutrients, skin-loving antioxidants, and energy-boosting goodness, these recipes are your ticket to thriving, not just surviving.
Day 1: Start Strong with Colourful Plates
Breakfast: Spinach & Berry Smoothie
Kick off the week with a glass of pure vitality! This spinach and berry smoothie isn’t just delicious – it’s a nutrient-packed superhero. Spinach brings iron and magnesium to ease fatigue and support restful sleep, while berries deliver a powerful punch of antioxidants for radiant skin.
Lunch: Quinoa Salad with Avocado & Chickpeas
Lunch is all about balance, and this quinoa salad gets it just right. Quinoa and chickpeas are rich in plant-based protein and fibre to keep energy levels stable. Add creamy avocado for those all-important healthy fats that support hormone health.
Dinner: Grilled Salmon & Roasted Veggies
End your day with omega-3-rich salmon, paired with a rainbow of roasted vegetables. These good fats are like a spa day for your brain and joints, reducing inflammation and lifting your mood.
Pair with Umri: A glass of Passion Fruit & Peach Umri adds a fruity finish to every meal. It’s your moment of indulgence – guilt-free and full of flavour.
Day 2: Comfort Meets Nutrition
Breakfast: Overnight Oats with Flaxseeds & Blueberries
Waking up has never been easier. This creamy bowl of oats, flavoured with juicy blueberries and phytoestrogen-rich flaxseeds, keeps you full and focused all morning.
Lunch: Lentil & Spinach Soup
Cosy up with this hearty soup packed with lentils for protein and spinach for magnesium. Together, they tackle menopausal symptoms like fatigue and mood swings while keeping digestion on point.
Dinner: Stir-Fried Tofu & Veggies with Brown Rice
Dinner is a colourful affair with crispy tofu, vibrant veggies, and nutty brown rice. It’s an anti-inflammatory feast to ease joint pain and boost your mood.
Pair with Umri: Raspberry & Pomegranate Umri is the refreshing companion to this day of nourishing, satisfying meals.
Day 3: Nourish from the Inside Out
Breakfast: Greek Yoghurt with Walnuts & Honey
Creamy, crunchy, and lightly sweet, this breakfast is a treat! Walnuts’ omega-3s support your skin and mood, while Greek yoghurt’s probiotics keep your gut happy.
Lunch: Roasted Beet & Goat Cheese Salad
Get ready for a midday glow with this stunning salad. Beets boost circulation and heart health, while goat cheese adds a tangy richness.
Dinner: Grilled Chicken with Quinoa, Steamed Broccoli & Avocado
This dinner is all about strength and balance. Chicken delivers lean protein for muscle maintenance, while broccoli and avocado support bone health and hormone function.
Pair with Umri: Let Pineapple & Jasmine Umri add a tropical twist to your day.
Day 4: Flavours That Heal
Breakfast: Avocado Toast with Poached Egg
This isn’t just trendy – it’s powerful! Avocado and eggs are the dynamic duo of healthy fats and protein, perfect for maintaining energy and skin elasticity.
Lunch: Grilled Veggie Wrap with Hummus
Grilled peppers and courgettes wrapped in creamy hummus? Yes, please! This wrap is a midday pick-me-up loaded with fibre and flavour.
Dinner: Baked Cod with Spinach & Sweet Potato
A comforting end to the day, this dish pairs tender baked cod with sweet potatoes and spinach for a boost of antioxidants and omega-3s.
Pair with Umri: A glass of Passion Fruit & Peach Umri makes every bite even better.
Day 5: Weekend Energy Boost
Breakfast: Scrambled Eggs with Spinach & Tomatoes
Simple yet satisfying, this dish is rich in protein and antioxidants to fuel your morning.
Lunch: Chickpea & Cucumber Salad
Light and refreshing, this salad is a go-to for when you need a quick energy boost. The chickpeas’ phytoestrogens help balance hormones, while cucumbers keep you hydrated.
Dinner: Turkey Meatballs with Zucchini Noodles
Craving comfort food? These turkey meatballs served over fresh zucchini noodles hit the spot without weighing you down.
Pair with Umri: Raspberry & Pomegranate Umri – because you deserve a treat.
Day 6: Fluffy Pancakes & Bold Flavours
Breakfast: Banana Pancakes
These pancakes are fluffy, naturally sweet, and packed with potassium for heart health. Top with walnuts or yoghurt for an extra boost.
Lunch: Kale & Quinoa Salad with Lemon-Tahini Dressing
This salad is a powerhouse of greens and healthy fats. It’s crunchy, zesty, and full of goodness.
Dinner: Grilled Shrimp with Asparagus & Brown Rice
Light yet satisfying, this meal is brimming with lean protein, fibre, and heart-healthy omega-3s.
Pair with Umri: Pineapple & Jasmine Umri is the perfect complement to these flavours.
Day 7: A Perfect Ending
Breakfast: Chia Seed Pudding with Almonds
Start your final day with a breakfast that feels indulgent but is packed with health benefits. Chia seeds provide omega-3s for mood support, while almonds add a satisfying crunch. A splash of almond milk and a drizzle of honey bring it all together.
Lunch: Grilled Chicken & Avocado Salad
This salad brings together juicy grilled chicken, creamy avocado, and crunchy greens for a perfectly balanced lunch. It’s a feast for the eyes and the body, leaving you nourished and energised.
Dinner: Baked Eggplant & Lentil Stew
Warm, hearty, and comforting, this stew is rich in fibre and plant-based protein. The phytoestrogens in lentils and antioxidants in eggplant support hormone balance and overall well-being.
Pair with Umri: End your day with a glass of Passion Fruit & Peach Umri. It’s like a sunset in a bottle – soothing, refreshing, and full of joy.
The Menopause Glow-Up
These recipes aren’t just about eating; they’re about thriving. Every meal is an opportunity to nourish your body, embrace your health, and celebrate this transformative stage of life.
Menopause is your time to shine, and these recipes – paired with the invigorating flavours of Umri – are here to help you do just that. So, grab your apron, pour yourself a glass of Umri, and get ready to feel empowered, energised, and absolutely fabulous.