Adrenal Fatigue Recipes for a Healthy Menopause

Adrenal Fatigue Recipes for a Healthy Menopause.

The perfect adrenal fatigue diet will support the adrenal glands by managing energy levels.

To maintain energy levels it is important to eat a well-balanced diet including healthy fats, lean proteins and complex carbohydrates in the form of whole grains, sweet potatoes and whole foods such as fruit and vegetables.  This will support blood sugar levels and protect against hormonal imbalances.

Taking a food-based approach will not only support adrenal function but can also support;

• The immune system 
• Weight loss
• Mood regulation
• Cravings
• Digestion and so much more

Adrenal Fatigue Symptoms

​Are you suffering from Adrenal Fatigue?

Adrenal fatigue is a term that’s gained traction in recent years, often used to describe a collection of symptoms ranging from chronic tiredness to hormonal imbalances. 

While it’s not yet recognised as a medical diagnosis by conventional medicine, the concept of adrenal fatigue resonates with countless individuals who find themselves caught in the relentless grip of exhaustion.  Read my post, Best Adrenal Fatigue Meal Plan to Support Menopause to learn more about Adrenal Fatigue and real foods that can support you in managing this.

Adrenal dysfunction can manifest in the body in several ways including high blood pressure and weight gain as well as the following symptoms which are commonly associated with menopause;

1. Chronic Fatigue: Persistent exhaustion that persists despite adequate rest is a hallmark of adrenal fatigue. This fatigue may feel overwhelming, making it challenging to muster the energy for daily tasks or activities.
2. Body Aches and Muscle Weakness: Adrenal fatigue can contribute to generalized body aches, muscle weakness, and joint pain. These symptoms may exacerbate existing discomforts associated with menopause, such as hot flashes or night sweats.
3. Sleep Disturbances: Disrupted sleep patterns, including difficulty falling asleep, staying asleep, or waking up feeling unrefreshed, are common in both menopause and adrenal fatigue. Sleep disturbances can further exacerbate fatigue and impair overall well-being.
4. Mood Swings and Irritability: Fluctuations in cortisol levels can impact mood regulation, leading to mood swings, irritability, and emotional instability. These symptoms may intensify during menopause due to hormonal fluctuations.
5. Brain Fog and Cognitive Impairment: Difficulty concentrating, memory problems, and cognitive fog are prevalent symptoms of adrenal fatigue. These cognitive impairments can interfere with daily functioning and exacerbate feelings of frustration and overwhelm during menopause.
6. Digestive Issues: Adrenal fatigue can disrupt digestive function, leading to symptoms such as bloating, gas, constipation, or diarrhoea. These digestive disturbances may exacerbate existing gastrointestinal symptoms commonly experienced during menopause.

Making lifestyle changes such as eating nutrient-dense food will support your stress hormones and reduce the impact of chronic stress.

In this post, I am going to share some simple and tasty recipes for you to try.  If you are looking for a more supportive Done-For-You program, take a look at this Adrenal Fatigue 7-Day Meal Plan (omnivore and plant-based).

Adrenal Fatigue Recipes for Breakfast

Healthy Breakfast Ideas include overnight oats which you can adapt to suit your tastes and make some delicious recipes or high protein pancakes using a protein powder or cottage cheese if you don’t want to use supplements.  

You can’t go wrong with this Adrenal Smoothie recipe;

• 360 grams Frozen Cauliflower
• 2 Banana (frozen)
• 31 grams Almond Butter
• 20 grams Cacao Powder
• 49 grams Chocolate Protein Powder
• 480 milliliters Unsweetened Almond Milk
• 15 grams Maca Powder

In your blender, combine all ingredients. Blend until smooth, pour into glasses and enjoy!  Make it Mocha by replacing half of the almond milk with chilled coffee.  Add pitted Medjool dates if you like it sweeter.  No Maca Powder, leave it out or use cinnamon instead, you can also replace the protein powder with 4 tbsp of hemp seeds.

Print this recipe HERE.

Adrenal Fatigue Recipes for Lunch

When I speak to clients about meal planning they can experience a light-bulb moment when they realise to effectively nourish your body you need to plan all your meals not just dinner.

Lunch needs to support your energy levels throughout the rest of your day avoiding that 4 PM energy slump that can see you reaching for quick-release energy in the form of convenient glucose-heavy snacks.  

This Roasted Broccoli, Chicken and Barley bowl is easy to transport if needed, is packed with fibre, protein and micronutrients to support your adrenal glands and blood sugar levels.

• 198 grams Chicken Breast
• 15 milliliters Extra Virgin Olive Oil (divided)
• Sea Salt & Black Pepper (to taste)
• 137 grams Broccoli (florets, chopped)
• 1/2 Orange Bell Pepper (medium, chopped)
• 53 grams Red Onion (cut into chunks)
• 150 grams Pearl Barley (uncooked, rinsed and drained)
• 1/2 Lime (juiced)

1. Preheat the oven to 400ºF (205ºC) and line a baking tray with parchment paper.
2. Coat the chicken with 1/2 of the oil and season with salt and pepper. Place in the oven and bake for 15 minutes. The chicken will not be cooked through.
3. Add the broccoli, bell pepper, and red onion to the tray. Season the vegetables with salt and pepper and toss with the remaining oil. Bake for about 15 minutes or until everything is cooked through.
4. Meanwhile, cook the barley according to package directions.
5. Divide the ingredients evenly between bowls and squeeze lime juice on top. Enjoy!

This recipe serves two so halve for one or meal prep.  Leftovers, refrigerate in an airtight container for up to three days. Gluten-Free, use brown rice or quinoa instead of barley. For more Flavour, add courgette and/or corn. Additional Toppings, parsley, coriander, salsa, and/or your favourite dressing. Make it Vegan, use tofu instead of chicken.  No Lime, use lemon instead.

Print this recipe HERE.

Adrenal Fatigue Recipes for Dinner

This recipe is great to batch, you can serve it with a sweet potato ‘boat’ or chop the sweet potatoes up so that they cook quicker, alternatively serve it with rice, pasta or a big chunk of sourdough bread to add more friendly bacteria for gut health.

• 454 grams Minced Turkey/Beef or vegetarian alternative
• 1 White Onion (chopped)
• 8 Garlic (cloves, minced)
• 1 Green Bell Pepper (chopped)
• 15 grams Parsley (diced)
• 3 Jalapeno Pepper (de-seeded and chopped)
• 3 stalks Celery (diced)
• 726 grams Diced Tomatoes
• 40 grams Chilli Powder
• 4 grams Cumin
• 951 milliliters Vegetable Broth
• 354 grams Red Kidney Beans (cooked, drained and rinsed)
• 396 grams Green Lentils (cooked, drained and rinsed)
• 4 Sweet Potato (optional)
• 1 Avocado (peeled and diced)
• 130 grams Salsa

This recipe has been calculated for 2, use your intuition with the amount of ingredients, slightly over or under is not important.

1. Place a large pot over medium heat. Add minced meat, onion, garlic, bell pepper, parsley, jalapenos and celery. Cook and stir occasionally until the meat is cooked.
2. Stir in tomatoes, chilli powder and cumin. Cook for another 2 to 3 minutes.
3. Add the vegetable broth. Add the beans and lentils and bring to a boil over high heat. Reduce heat. Cover and let simmer for 1 hour.
4. In the meantime, preheat oven to 400ºF (204ºC). Pierce each sweet potato several times with a fork. Place potatoes on a baking sheet and bake for 45 minutes. (Note: This step is optional, the chilli can be served with or without the sweet potatoes. It is just a fun touch!)
5. Remove sweet potatoes from the oven. Make a slit in the top and use a spoon to carve out the majority of the sweet potato flesh to make a bowl. Be sure to leave some flesh in the potatoes so the bowl holds its shape and it will absorb the yummy flavour of the chilli. Place the flesh in a bowl and set aside. (Don’t throw it out! Use it to make sweet potato hummus or a mashed sweet potato side with a meal later on!)
6. Ladle your chilli into your sweet potato bowls and top with diced avocado and salsa. Enjoy!

Print this recipe HERE.

Optional Extras and What to Avoid

Adding the following items to your Adrenal Fatigue Meal Plan will support your goal to increase energy, regulate blood pressure and manage stress levels;

• Green tea
• Adaptogenic Herbs
• Coconut water

Adding a pinch of turmeric to meals accompanied by black pepper can be a game changer for taste and anti-inflammatory benefits.

When creating a lifestyle to support good adrenal health consider avoiding or at least reducing the following;

• Fast food
• Vegetable oil
• Sugary drinks

These last three items increase inflammation in the body which is the root cause of all dis-ease in the body and play havoc with insulin levels which affect blood sugar levels and in turn create fat storage, fatty liver and diabetes.

Discover my Done-For-You program, Adrenal Fatigue 7-Day Meal Plan (omnivore and plant-based) which includes 2 x 7-day meal plans, a free eBook along with access to the Inner Circle bi-weekly membership.

What Next?

I am passionate about supporting Woo-curious women through menopause and beyond to nourish their bodies naturally through food and targeted supplements if needed. 

Together we focus on reconnecting to your body’s individual needs through cyclical awareness rather than society’s latest fad! 

If you would like to chat with me about your unique menopause transition, book a Wild Well-Being call and come away inspired and motivated to begin your journey to optimal health.