5 high protein recipes to reduce menopause symptoms

Try these 5 recipes to help reduce perimenopause and menopause symptoms.

The ingredients in these recipes are specifically used to help reduce symptoms and are high in protein to support strength and muscle health.

Join Zing Wellbeing now to access our Menopause support program with loads of recipes and workouts included. 

5 NEW recipes to reduce menopause symptoms

Chicken & Chickpea salad with Lemon Dijon Dressing

Serving: 4

Ingredients:

Salad: 

• 1 BBQ chicken, shredded (VG tofu)
• 1 can chickpeas
• 1/2 red onion, diced
• 1 cucumber, chopped
• 1 cup cherry tomatoes, halved
• A bunch parsley
• ¼ cup cranberries
• 100g Feta Cheese, crumbled  (DF and VG if preferred)

For the dressing:

• ½ cup olive oil
• 1 lemon, juiced
• 1-2 tsp dijon Mustard
• 1 tbsp honey (VG if required)
• Salt to taste

Method: 

To make the dressing, just combine all the ingredients in the list. Set aside until using. 

Place all the salad ingredients in a large mixing bowl. Pour in the dressing and toss well. 

Macros per serve

Calories 510

Protein 27

Carbs 25

Fat 34

Fibre 7

Health Benefits 

Chickpeas - 7g fibre and 10g protein per serve. Rich in folate, iron, and resistant starch for gut health.

Chicken - 25g complete protein per serve, rich in B vitamins and selenium. Supports muscle repair and satiety.

Red Onion + Cucumber + Cherry Tomatoes + Parsley - High in vitamin C, antioxidants, and prebiotic fibre. Support digestion, immune health, and detoxification.

Cranberries  - Adds natural sweetness and polyphenols. Supports urinary tract health and antioxidant defense.

Feta Cheese - Adds calcium, protein, and savory richness. Can be swapped for part-skim or dairy-free options.

Crispy Chicken Caesar Salad

Serving: 2 

Ingredients: 

Dressing:

• 1 egg yolk
• 1 tbsp lemon juice
• 1 tsp Dijon mustard
• 1/4 cup olive oil
• 2-3 anchovy fillets, finely chopped
• 1-2 garlic clove, grated
• 1/4 cup grated parmesan

Chicken: 

• Olive Oil Spray
• 2 boneless skinless chicken breasts 
• Salt and pepper
• 1/4 cup plain flour
• 1 egg
• ½ cup breadcrumbs
• ½ cup grated parmesan

Salad:

• 2 hearts of romaine, torn into pieces
• 1/4 cup shaved parmesan

Method: 

1️. Preheat the oven to 200C. 

2️. Dressing: 

• In a small bowl, add the egg yolk, lemon juice, and dijon mustard. Whisk to combine. Slowly add in the oil about 1 tbsp at a time, whisking to incorporate before adding more. 

• Stir in the anchovies, garlic, and parmesan. 

• Set aside

3️. Place a wire rack on a baking sheet and spray or drizzle with some oil.

4️. Place the chicken between two pieces of plastic wrap and pound with the flat side to about 1/4-inch thickness. Season both sides with salt and pepper.

5️. Coat both sides of each chicken breast in flour, then egg, then the breadcrumb mixture (breadcrumbs & parmesan). Then place on a baking tray. 

6️. Spray the chicken with oil and bake for 12-15 mins until cooked through, golden and crispy.

7️. In a salad bowl, add romaine lettuce, shaved parmesan and then drizzle the dressing. Toss well. 

8. To serve: Place the salad on top of the chicken with some freshly grated parmesan and a squeeze of lemon.  Serve with extra salad or mash.

Macros per serve

Calories: 560

Protein: 50g 

Carbs: 22g 

Fat: 32g 

Fibre: 2.5g

Health benefits

Chicken Breast - Lean source of complete protein. Supports muscle repair and satiety.

Parmesan - High in calcium, protein, and CLA. Adds flavour and supports bone health.

Romaine Lettuce - Rich in vitamin A, K, and folate. Supports eye health and digestion.

Garlic, Anchovy, Mustard - Garlic and anchovy offer antioxidants and umami depth.

Lemon Juice- Lemon boosts vitamin C and iron absorption.

Raspberry and Biscoff Weet-Bix

Serving: 1 

Ingredients

• 2x Weet-Bix
• 100g Greek Yoghurt
• 30g Vanilla or strawberry Protein Powder
• 30ml almond milk (or preferred)
• 1 tsp honey
• 1/2 tbsp peanut butter
• 1/2 tsp cinnamon
• 1/4 tsp ginger 
• 1/4 tsp nutmeg
• 30g raspberries, fresh or frozen 

Method:

1. In a bowl, crush the Weet-Bix into crumbs. Add protein powder, spices, milk, and honey, then mix until well combined. Press the mixture into a small container. 

2. Place raspberries in a microwave-safe bowl and heat for 30-45 seconds. Use a fork to mash them into a compote, then spread evenly over the Weet-Bix base.

3. Spoon the greek yoghurt over the raspberry layer, spread it out to cover the surface.

4. Add peanut butter and cover to refrigerate overnight. Enjoy! 

Macros per serve

Calories 380

Protein 40

Carbs 27

Fat 12

Fibre 6

Health Benefits 

Weet-Bix – Whole grains provide slow-release carbs and 3.8 g fibre for digestive health.

Greek yoghurt – Rich in protein for muscle repair and calcium for bone strength.

Protein powder – Boosts total protein intake, supporting satiety and recovery.

Almond milk – Low-calorie dairy alternative; fortified versions supply vitamin E and calcium.

Honey – Natural sweetener with trace antioxidants, though use sparingly for lower sugar.

Peanut butter – Healthy fats, vitamin E, magnesium, and plant protein; aids satiety.

Cinnamon – May help regulate blood sugar and has antioxidant properties.

Ginger – Contains anti-inflammatory compounds like gingerol; may aid digestion.

Nutmeg – Adds antioxidants and may support digestion in small amounts.

Raspberries – Excellent source of vitamin C and fibre, supporting immunity and gut health.

High protein steak fajita bowl 

Serve: 2

Pico de gallo

• 1/2 cup diced tomatoes, seeds removed
• 1/4 cup diced onion
• 1 tbsp diced  jalapeño
• 1 tbsp chopped coriander
• Juice from 1/2 lime 
• Salt & pepper to taste

Steak

• 200g sirloin steak, cut into pieces
• 1 tsp Chipotle seasoning
• 1 tsp garlic powder 
• 1 tbsp olive oil 
• ½ red capsicum, diced
• ¼ onion, diced

Lime rice:

• ½ cup rice, cooked
• ½ lime
• 1 tbsp coriander

To serve:

• 1 cup shredded lettuce  
• Extra lime, optional
• 2 corn cobs

Method: 

1. To make pico de gallo: combine all the ingredients and set aside. 
2. Season beef with chipotle seasoning, garlic powder, olive oil and cook over  medium high heat for 2-3 minutes on each side. 
3. Roast corn in a skillet on medium heat.  
4. Heat 1/2 a diced red capsicum and 1/4 diced onion on medium heat in a skillet with a bit of olive oil. Season with chipotle seasoning and cook until soft. 
5. In a medium bowl, make coriander lime rice: combine chopped coriander, salt, and lime juice and cooked white rice. Set aside. 

Assemble:

Place coriander lime rice, steak bites, shredded lettuce, pico de gallo, onions, red capsicum, and roasted corn to a bowl. Top with additional lime juice and enjoy!

Macros per serve

• Calories 560 kcal
• Protein 32g
• Fat 24g
• Carbs 42g
• Fibre 6g

Health benefits

Sirloin Steak: Lean protein source with iron and zinc for energy and immune support.

Chipotle seasoning adds bold flavor and anti-inflammatory capsaicin.

Corn Cobs: Naturally sweet, high in fibre, B-vitamins, and antioxidants like lutein.

Lettuce: Adds crunch with minimal calories and a mild fibre boost.

Tomatoes: Rich in lycopene and vitamin C.

Onion & jalapeño: Prebiotic fibre and metabolism support.

Lime: Enhances iron absorption and zesty flavour.

Coriander: Supports detox and digestion.

Capsicum & Onion: Vitamin C, fibre, and antioxidants.

High protein vegetable bake

Serves 4

Ingredients

• 1 cup of pumpkin, chopped
• ½ red capsicum
• 1 cup kale, chopped
• ½ cup broccoli 
• ½ cup zucchini, sliced
• 60g mozzarella cheese 
• 5 eggs 
• ½ cup cottage cheese
• 1 tsp garlic powder
• 1 tsp paprika 
• Salt and pepper to taste 

Method: 

1. Preheat the oven to 180C.
2. Toss all the veggies in a baking dish.
3. In a large bowl, whisk together eggs, cottage cheese and all the seasonings.
4. Pour the mixture into the baking dish and combine. 
5. Sprinkle mozzarella cheese and bake for 30-40 minutes.
6. Let it cool down and slice to serve!

Macros per serve

• Cals  220
• Protein 15g
• Fat 13g
• Carbs 10g
• Fibre 5g