But with so much conflicting advice about what we should be eating during menopause, it can feel like a job in itself just working through all the information out there.
The good news is that eating well during menopause doesn’t need to be complicated - and with just a few smart additions to our weekly shop, you can support your hormones, bones and yes, bladder health easily. And during our 'sandwich years', we want fuss-free, quick to prep ideas that aren’t tying us to a hot stove while we’re managing hot flushes!
Here’s five recipes that have been designed with the ‘menopause diet’ in mind - but with a gentle, nurturing twist for your bladder, too. We’re always looking for new and interesting ideas for meal times and we think that the whole family will love these suggestions.
1. Mango & Chia Seed Smoothie
Made with unsweetened almond milk, this delicious smoothie helps to nourish your gut health, protect your bones, and aid hydration. If you’d prefer it as a dessert, simply double the amount of Greek yogurt and pop it in the fridge for an hour before serving for a parfait-style treat.
Ingredients:
1 cup unsweetened almond milk
1/2 cup frozen mango
1 tbsp chia seeds
1/2 banana
1 tsp ground flaxseeds
1/2 cup Greek yogurt
1/2 tsp cinnamon
Method:
Add all the ingredients to a blender and blitz until smooth and then pour into a glass and either refrigerate for an hour to set, or enjoy straight away!
Why we love it:
Mangoes provide vitamin C for immune support, while chia seeds are rich in omega-3s, which help reduce inflammation. Flaxseeds support oestrogen balance, and Greek yogurt offers probiotics and essential bone-building nutrients like calcium and magnesium.
2. Mediterranean Chickpea Salad
This quick-to-prep, delicious recipe is bursting with protein goodness, which is essential for us during menopause. Feta gives a boost of calcium and helps this salad feel fresh, filling, and still kind to our bladder. This makes a delicious lunch or side salad for a dinner - why not add salmon for a boost of omega-3 too?
Serves: 2
Prep time: 10 minutes
Ingredients:
1 tin chickpeas, drained and rinse
½ cucumber, diced
1 red pepper, diced
A handful of fresh parsley, chopped
2 tbsp olive oil
50g feta cheese, crumbled
Method:
Add chickpeas, cucumber, red pepper, and parsley in a bowl and mix together. Drizzle with olive oil and toss gently and crumble feta over the top before serving.
Why we love it
Chickpeas provide plant-based protein and phytoestrogens, helping balance hormone levels, while feta offers calcium, which supports bone health. This salad is filling, easy to digest, and kind to the bladder with its low-acid ingredients.
3. Salmon & Broccoli Traybake
Serves: 2
Prep time: 10 minutes
Cooking time: 25 minutes
Ingredients:
2 salmon fillets
1 small broccoli, cut into florets
1 medium sweet potato, cut into chunks
2 tbsp olive oil
1 tsp dried herbs (oregano or thyme work well)
Method:
Preheat oven to 200°C (180°C fan).
Place sweet potato chunks on a baking tray, drizzle with 1 tbsp olive oil, and roast for 10 minutes. Then, add salmon fillets and broccoli to the tray. Drizzle with remaining oil, sprinkle with herbs, and season lightly. Roast for a further 15 minutes, until salmon is cooked through and broccoli is tender.
Why It’s Good for Menopause:
Salmon’s omega-3s support brain function and pelvic floor health, while broccoli and sweet potatoes are rich in fiber, calcium, and vitamins, which are crucial during menopause. This traybake is also gentle on the bladder, offering anti-inflammatory benefits without irritating ingredients.
4. Easy Egg Muffins with Spinach & Peppers
Serves: 4 (makes 8–10 muffins)
Prep time: 10 minutes
Cooking time: 20 minutes
Ingredients:
6 large eggs
100g fresh or frozen spinach, chopped
1 red pepper, diced
50g grated cheddar (or feta if you prefer)
1 tbsp olive oil
Pinch of black pepper
Method:
Preheat oven to 180°C (160°C fan). Grease a muffin tin with olive oil or use paper cases.
Whisk eggs in a bowl, season lightly with black pepper. Stir through spinach, pepper, and cheese.
Pour the mixture evenly into the muffin tin.Bake for 18–20 minutes, until set and golden on top.
Why we love it
Eggs are an excellent source of protein and vitamin D, which support muscle and bone health during menopause. Spinach adds magnesium and iron, while peppers provide antioxidants, making these muffins a nutritious, bladder-friendly option.
5. Herb-Grilled Chicken with Roasted Veggies
This easy-to-make dish is packed with lean protein from the chicken and aromatic herbs that provide a refreshing, non-acidic flavour. The roasted vegetables—carrots, peppers, and courgette—add fibre, vitamins, and minerals, making this a balanced, menopause-friendly meal that’s also kind to the bladder.
Serves: 2
Prep time: 10 minutes
Cooking time: 20 minutes
Ingredients:
2 boneless, skinless chicken breasts
1 tbsp olive oil
1 tsp dried oregano
1 tsp garlic powder
1 tsp dried thyme (or rosemary for a bolder flavour)
Salt and black pepper to taste
2 medium carrots, peeled and chopped
1 red pepper, diced
1 courgette, chopped
1 tbsp fresh parsley (optional for garnish)
Method:
Preheat the grill or a grill pan to medium-high heat.
In a small bowl, mix the olive oil, oregano, garlic powder, thyme (or rosemary), salt, and pepper. Rub the chicken breasts with the herb mixture and let marinate for 5-10 minutes.
Meanwhile, toss the chopped carrots, pepper, and courgette with a little olive oil, salt, and pepper. Spread them on a baking tray. Roast the vegetables in the oven at 200°C (180°C fan) for 15-20 minutes, until tender. Grill the chicken for 5-7 minutes per side, until fully cooked through.
Serve the grilled chicken alongside the roasted vegetables and garnish with fresh parsley if desired.
Why we love it
The lean protein from chicken supports muscle health, and the herbs like thyme or oregano provide anti-inflammatory benefits that help ease symptoms during menopause. The roasted vegetables are rich in fibre and antioxidants, which help balance hormones and support overall health. This dish is kind to the bladder, avoiding acidic ingredients and using herbs for flavour instead.
