High-Protein, Fiber-Fueled Recipes
Support your hormones, build strength, and lose weight in menopause
You’ve tried everything…
Your hormones are shifting. Your metabolism has changed. And what used to work in your 20s and 30s simply doesn’t work anymore.
You’re eating less. You’ve cut carbs. You’ve followed every “quick fix” diet, but the scale won’t budge.
You wake up tired, you crash mid-afternoon, and no matter how “clean” you try to eat, your body just feels off.
That’s exactly why The Recipe Club exists!
Fuel Your Body. Support Your Hormones. Simplify Dinner.
There are countless recipes online and in cookbooks, but most of them aren’t designed with your unique nutrition needs in mind as a woman in your 40s and 50s.
But here’s what most women don’t realize: your nutrition needs change in midlife.
The truth is your protein needs have increased substantially to support your shifting hormones and help your body work with you, not against you. And just as important, fiber plays a critical role now—supporting gut health, balancing blood sugar, and keeping your metabolism and hormones functioning at their best.
Even other “high-protein” or “fiber-rich” recipes often miss the mark—they’re either low in actual protein and fiber, full of obscure or hard-to-find ingredients, rooted in diet culture, or completely unrealistic for busy women juggling everything and everyone.
At It Starts With Dinner, we skip the overwhelm and keep it real with simple, satisfying recipes that are truly protein-rich, fiber-fueled, and easy to make—built to fit into your full, fast-pace life.
Mediterranean Grilled Steak Bowls with Mini Sweet Pepper Salad
By Carly Knowles, MS, RDN, LD & Carmen Shah, INHC - Registered Dietitian & Nutritionist team
This recipe is a flavorful and nutrient-dense option for busy women looking to balance hearty protein and fresh vegetables in one satisfying meal. Tender grilled steak pairs beautifully with this crunchy mini sweet pepper salad, while creamy garlic hummus and cooling tzatziki add depth and balance. It’s packed with protein and fiber to support your muscle health, crush those pesky cravings, and give you lasting energy.
Serves: 4 | Prep Time: 10 minutes | Cook Time: 6 minutes | Total Time (including preheating and resting): 30 minutes
Get a Taste! Download 4 of Our Favorite Recipes
See exactly how The Recipe Club makes eating easy, nourishing, and effective.
-
![]()
Skillet Turmeric Chicken with Herb Yogurt Sauce
-
![]()
Tiramisu Overnight Oats
-
![]()
Shrimp Salad with Cilantro Lime Vinaigrette
-
![]()
Mediterranean Grilled Steak Bowls with Mini Sweet Pepper Salad
Join us if you…
Are a woman in your 40s or 50s, in midlife or peri/menopause
Want to quiet cravings, stop chasing hunger, and feel good in your body again
Want to nourish your body without restriction
Are craving simplicity with substance
Are ready to feel and see results
Are done second-guessing “what should I eat?” in perimenopause/menopause
Want simple recipes you and your family can enjoy—on the table in a flash!
Instant access
☆
Instant access ☆
Join The Recipe Club
As a member, you’ll unlock our full recipe library - expertly designed to help you regain energy, build strength, and support healthy weight loss during perimenopause and menopause. Save 22% with an annual subscription. Cancel anytime.
What people are saying about our recipes…
-
I’m in love with this recipe. I tried it yesterday and it was so delicious and made great leftovers. And the best news of all is that it didn’t spike my blood sugar at all yesterday or today…
Jesse R.
-
My husband made it and said it was easy and omg it tasted amazing!!!!”
Heather B.
-
This recipe is AMAZING! Made it last night and pulled off fancy chef status in under 30 minutes… Definitely adding this one to the regular rotation for busy evenings. You weren’t kidding about the “hunger-crushing combo.” 👏👏 Keep the magic coming Carly and Carmen!” -Cari S.
Cari S.
-
Your recipes have been so fricken good. Every one we’ve made is now in our rotation.
Taryn G.
-
Sign me up. Well, I am already signed up, but if you resonated with even just one thing above... It Starts with Dinner, is a MUST subscribe. Do it for the future you.
Nicole S.
-
This looks delish! Can’t wait to try it.
Alyssa G.
Meet the team behind The Recipe Club
We’re Carly and Carmen, the menopause dietitian and nutritionist behind It Starts With Dinner. With years of clinical experience supporting women through perimenopause and menopause, we’ve seen firsthand how confusing midlife nutrition can feel. That’s why every recipe inside The Recipe Club is rooted in science-backed nutrition and crafted specifically to meet the unique needs of women in their 40s and 50s.
We go beyond the trends to deliver truly high-protein, fiber-fueled, nutrient-dense meals that support your hormones, metabolism, blood sugar, and strength—all while fitting into your busy schedule.
