Theresa's 7 Favorite Peri/Menopause Snacks
Low in added sugars, high in fiber and protein. Perfect for supporting your body through hormonal changes
1. Apples & Nut Butter
This classic combo is a powerhouse for women navigating peri/menopause. The fiber in apples helps stabilize blood sugar levels (crucial when hormones are fluctuating), while nut butter provides healthy fats and protein to keep you satisfied. Choose natural nut butters without added sugars, and you've got a snack that supports steady energy levels throughout your day.
Why it works: The combination of fiber, healthy fats, and protein helps prevent energy crashes and mood swings common during peri/menopause.
2. Roasted Nuts (Theresa's Favorite: Roasted Cashews)
Theresa swears by her homemade roasted cashews and they couldn't be easier to make! Simply toss raw cashews in olive oil and sea salt, then bake in the oven until golden. Nuts are packed with magnesium, which can help with sleep issues and muscle tension that often accompany peri/menopause.
Theresa's tip: Make a big batch on Sunday and portion them into small containers for grab-and-go snacking all week.
3. Berries
Nature's candy without the sugar crash! Berries are antioxidant powerhouses that help combat inflammation, something that can increase during peri/menopause. Whether it's blueberries, strawberries, or raspberries, these little gems are low in sugar compared to other fruits and high in fiber to support digestive health.
Pro tip: Keep frozen berries on hand for smoothies or enjoy them thawed as a quick snack with a handful of nuts.
4. Veggies and Hummus
This Mediterranean-inspired snack delivers fiber, plant protein, and satisfying crunch. The combination helps maintain stable blood sugar while providing essential nutrients your body needs during hormonal transitions. Carrots, bell peppers, cucumber, and celery all pair beautifully with hummus.
Bonus: The fiber supports gut health, which plays a crucial role in hormone metabolism during peri/menopause.
5. 75%+ Dark Chocolate (Theresa's Standard: Nothing Less Than 85%!)
Theresa doesn't mess around when it comes to her chocolate, 85% cacao or bust! High-quality dark chocolate contains beneficial compounds that may help with mood and stress management. The higher the cacao percentage, the lower the added sugar, making it a smart indulgence during peri/menopause.
Why Theresa loves 85%: It satisfies chocolate cravings without the sugar spike, and the rich flavor means a small square goes a long way.
6. Energy Balls
These no-bake wonders are Theresa's secret weapon for busy days. Packed with wholesome ingredients like oats, nuts, seeds, and natural sweeteners, they provide sustained energy without the crash. Perfect for meal prep and incredibly customizable to your taste preferences.
Ready for the recipe? Energy balls are one of Theresa's most requested recipes! Get the complete recipe and step-by-step instructions by subscribing to our newsletter. We'll send it straight to your inbox along with more peri/menopause-friendly recipes and tips.
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7. Chocolate Granola Bars
Who says healthy can't taste like dessert? These homemade chocolate granola bars satisfy sweet cravings while delivering fiber, protein, and healthy fats. They're the perfect balance of indulgent and nutritious – exactly what your body needs during peri/menopause.
Want to make them yourself? This is another one of Theresa's treasured recipes! Join our community to get the full chocolate granola bar recipe, complete with Theresa's special tips for getting the perfect texture every time.
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These snacks have been carefully chosen to support women through peri/menopause and menopause by providing stable energy, essential nutrients, and satisfaction without the sugar crashes that can worsen hormonal symptoms.
Hope this helps you navigate midlife with more ease, nourishment, and energy—just like it does for Theresa.
