Velora Nourish™ — The Menopause Kitchen

Velora Nourish™ — The Menopause Kitchen

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🥑 Refresh your routine—with 40 nourishing recipes to explore


🌸 Find inspiration for your next meal—without starting from scratch


✨ Make room for meals you look forward to
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  • Everyday nourishment
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Fresh inspiration for your everyday table.Explore 40 nourishing recipes created with midlife in mind, and bring a little more variety and enjoyment to your everyday meals.

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Velora The Menopause Kitchen
40 recipes · 52 pages

Nourishing food
for a changing body.

Forty recipes built around protein, plants, and bone-supportive nutrition — with nothing labeled clean, guilt-free, or hormone-balancing. Just food you'll actually want to make again.

$24.99 · instant download

Educational cookbook — not medical or nutrition advice.

Velora Nourish — The Menopause Kitchen cover
40
recipes across breakfast, lunch, dinner, snacks, smoothies and treats
30 min
or less for most weeknight recipes, start to plate
2
swaps on every recipe — dairy-free, nut-free, vegetarian, gluten-free
0
foods you're told to give up. No eliminations, no "clean" labels.
Why this exists

There's no single menopause diet. Any book that sells you one is overselling.

What actually helps is simpler: enough protein, plenty of plants, and a few bone- and heart-supportive habits — cooked in ways you'll genuinely want to eat again. Delicious first, thoughtful about nutrition second.

Every recipe, same shape

Prep, cook, plate — decided before you start.

Prep, cook and total time up front. Servings and difficulty. Tags for higher protein, fiber-rich, calcium source, 30 min or less, meal-prep and freezer friendly. Then ingredients, numbered directions, estimated nutrition, why it works, and two easy swaps. No scrolling past a life story to reach the recipe.

Higher protein Fiber-rich Calcium source Freezer friendly
Page 25 — one-pan lemon herb chicken and vegetables
One recipe, in full
Find it fast

Indexed by how you cook

Not just by meal type — also by higher protein, fiber-rich, calcium source, 30 minutes or less, meal-prep friendly, freezer friendly and plant-forward. Cook from what you have and the time you've got.

Page 50 — the recipe index
One hour, once

The 60-minute Sunday prep

Not a meal plan — a short list of things worth doing ahead so the weeknights take care of themselves. Cook a grain, roast a tray, boil some eggs, mix one dressing.

Page 48 — the 60-minute Sunday prep
Cook around it

A substitution guide

Dairy-free, nut-free, gluten-free, vegetarian, lower-sodium — a reference table of what to swap in, so an allergy or a preference doesn't rule out half the book.

Page 49 — the ingredient substitution guide
One shop

Stocking the kitchen

Eleven categories of staples — proteins, grains, legumes, nuts and seeds, freezer essentials — chosen so most of the forty recipes draw from the same shelf. No specialty aisle for one ingredient you'll use once.

Page 7 — stocking the Velora kitchen
Honest about limits

A cookbook, not a protocol

Nutrition values are estimates from standard ingredient data, not lab analysis. Page 3 says so plainly, along with who should individualize these recipes with a professional first.

Individualize it with a professional — kidney disease, diabetes, cardiovascular disease, food allergies, GI disorders, osteoporosis, or a history of disordered eating all change what's right for you
Informed by public guidance — The Menopause Society, ACOG, the NIH National Institute on Aging, the U.S. Dietary Guidelines, the Academy of Nutrition and Dietetics, and the Bone Health & Osteoporosis Foundation

What's in the book

Six recipe chapters, plus the reference pages you'll keep coming back to.

Pages 1–3
A letter & the disclaimer
Why there's no single menopause diet.
Pages 4–6
The foundations
Five nutrition priorities, and how to build a plate.
Page 7
Stocking the kitchen
Eleven categories of staples that make this repeatable.
8 recipes
Breakfast
Yogurt bowls, scrambles, overnight oats, baked oatmeal cups.
8 recipes
Lunch
Travels well, reheats easily — salads, bowls, wraps, soup.
11 recipes
Dinner
Sheet pans, skillets, chili, tacos, stir-fry, bolognese, curry.
5 recipes
Snacks & small bites
Built on protein and fiber so they actually hold you over.
3 recipes
Smoothies & drinks
Blender-only, for mornings that aren't happening.
3 recipes
Better-for-you treats
Baked apples, flourless cookies — honest, not “guilt-free”.
Page 47
The 60-minute Sunday prep
One hour that quietly covers four weeknights.
Page 48
Substitution guide
Dairy-free, nut-free, gluten-free, vegetarian, lower-sodium.
Pages 49–52
Index & resources
Indexed by meal and by tag, plus trusted organizations.

A look inside

The chapter openers and the framework pages. The forty recipes themselves open when the PDF lands in your inbox.

Page 6 — build your plate
Page 6
Build your plate
Page 16 — lunches worth looking forward to
Page 16 · Lunch
Lunches worth looking forward to
Page 24 — dinners that feel like dinner
Page 24 · Dinner
Dinners that feel like dinner
Page 45 — better-for-you treats
Page 45 · Treats
Better-for-you treats
The cost of waiting

You'll cook dinner about ninety times before the season changes.

Those meals are happening either way. The only question is whether they come from the same tired four you rotate through when you're too drained to decide — or from forty recipes you've already got, sorted by protein, by fiber, and by how little time you have tonight.

Another season without it
—The same four dinners, in the same order
—Takeout on the nights you had ingredients but no plan
—"Eat more protein" — still not a dinner
—Another elimination diet that lasts eleven days
This week, with it
✓Forty recipes, indexed by time, protein and fiber
✓A staples list that makes most of them shoppable in one trip
✓Two swaps per recipe, so allergies don't close doors
✓One Sunday hour that quietly covers four weeknights

Less than one takeout order — for forty dinners you can cook for the rest of this transition.

"Forty recipes is a lot to try at once, so don't. Pick two or three that sound good this week."

From the closing page

Questions, answered honestly

Is this a menopause diet?
No. There's no elimination list, no forbidden food, and nothing labeled clean, guilt-free, or hormone-balancing. The recipes lean toward a pattern — enough protein, plenty of plants, bone- and heart-supportive choices — without asking you to give anything up.
Are the recipes complicated?
Most are 30 minutes or less and marked Easy or Everyday. The longest are one-pan roasts and a chili that improves overnight. Ingredients come from a single staples list, so you're not shopping specialty aisles for one recipe.
I have allergies or I'm vegetarian. Will this work?
Every recipe carries two easy swaps — dairy-free, nut-free, gluten-free, or plant-based — and there's a full substitution guide near the back. A fair number of the recipes are plant-forward to begin with.
Do the nutrition numbers matter?
They're there for orientation, not for tracking. Estimated calories, protein, carbs, fat, fiber and percent DV calcium are listed per serving, calculated from standard ingredient data rather than lab analysis — useful context, not a target to hit.
Do I need the Nourish planner too?
No — this book stands alone. They're designed to work together: the planner helps you decide what the week looks like and builds the grocery list, this book gives you forty recipes to fill it. Either one works without the other.
Can I print it?
Yes. It's a PDF, so print the whole thing or just the recipes you're cooking this week, and reprint them whenever you like. It's yours forever with no subscription.
Velora

Real food,
nothing to give up.

Velora Nourish™ — The Menopause Kitchen. Forty recipes, instant digital download, yours to cook from for as long as you like.

$24.99 · instant download
52-page PDF, delivered instantly
Readable on phone, tablet, or print
Estimated nutrition on every recipe
Yours forever — no subscription
Pairs with

The 4-week nutrition planner

This book gives you the recipes. Velora Nourish™ gives you the week — a meal planner, a grocery list built from it, a one-minute daily tracker, and a monthly review to bring your dietitian.

Velora Nourish — the 4-week menopause nutrition planner

The Menopause Kitchen is for educational and informational purposes only. It is not medical or nutrition advice, and it does not diagnose, treat, prevent, or cure any condition. Nutrition needs vary and can differ substantially for anyone managing kidney disease, diabetes, cardiovascular disease, food allergies, gastrointestinal disorders, osteoporosis, a history of disordered eating, or other medical conditions. Nutrition values throughout are estimates based on standard ingredient data, not laboratory analysis, and will vary with brands and substitutions. Please consult your physician or a registered dietitian to individualize anything in this book.

Care for yourself, one delicious meal at a time.

You deserve meals you look forward to—and moments to slow down and enjoy them.

The Menopause Kitchen brings together 40 nourishing recipes to add fresh inspiration to your everyday table, with midlife in mind.

Start with one recipe that catches your eye. Find a new favorite. Make this small moment of care your own.

📩 Instant digital download • 40 nourishing recipes

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