Build your Perimenopause Pantry

With the help of recently published books from Mary Claire Haver, MD; Casey Means, MD; and my Mohana care plan — I built a nutrition and supplement plan to support my body’s hormonal roller coaster ride.

To make this tedious process easier for you - I’ve built a shoppable ‘peri pantry’ list. This has just a fraction of the items I have discovered and am incorporating into my life since so many are refrigerated, but it’s a great start.

With no added sugar, no weird oils, and limited processing, these items are good healthy swaps for your whole family. The list also includes good clean supplement brands that are third-party tested and manufactured to GMP standards. Be careful grabbing just any bottle off the shelf, as supplements are not regulated in the US. Literally anything could be in those little capsules if the company cares more about profits than your health.

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Zenwise Health Vegan Omega 3 - Plant Powered Omega-3 from Marine Algal Oil with EPA and DHA Fatty Acids. Note: Most of us need 2 grams of Omega-3/day.

Nordic Naturals Algae Omega - Omega-3 - Certified Vegan Algae Oil - Plant-Based EPA & DHA.

Nordic Naturals Ultimate Omega 2X, Lemon Flavor - High-Potency Omega-3 Fish Oil with EPA & DHA. Note: I take this High potency Omega 3 as it’s less pills/day to get what I need.

Nordic Naturals Ultimate Omega 2X with Vitamin D3, Lemon Flavor - 2150 mg Omega-3 + 1000 IU D3 - Omega-3 Fish Oil - EPA & DHA. Note: 2-for-1 high potency Omega 3 and Vitamin D from a great clean brand.

THORNE Vitamin D + K2 Liquid with a metered Dispenser - Vitamins D3 and K2 to Support Healthy Bones and Muscles. Note: Most of us are deficient in Vitamin D, which helps prevent fatigue, bone/joint pain, muscle weakness, and cardiovascular disease. Thorne is a good clean brand, and I like that it isn't another pill. Drop into your tea, smoothies, or take straight.

THORNE Stress B-Complex - Vitamins B2, B6, B12, and Folate in Highly Absorbable and Active Forms - Extra Vitamin B5 for Adrenal Support, Stress Management and Immune Function. Note: These B's are known to help combat fatigue, regulate mood, help alleviate brain fog, and aid in metabolism.

NOW Supplements, Magnesium Glycinate 100 mg, Highly Absorbable Form. Note: Can really help with sleep, mood, anxiety, and bone health. Pro tip: take at night!

NOW Solutions, Magnesium Flakes, 100% Pure, from the Ancient Zechstein Seabed, Highly Concentrated. Note: If you like baths, you can absorb magnesium through your skin! This one is higher potency and cleaner than most epsom salts.

Thorne Creatine Monohydrate Support Muscles, Cellular Energy and Cognitive Function - Gluten-Free, Keto - NSF Certified for Sport. Note: one scoop = 5 grams which is a good daily supplement for most - and what I take. Mix in water with electrolytes, put in a smoothie or add to your tea/coffee.

Spectrum Essentials Organic Ground Premium Flaxseed. Note: Good source of fiber and Omega-3's. This is what I put with my berries, yogurt, and granola for breakfast every morning.

Truvani Vegan Protein Powder | Unflavored | 20g Organic Plant Based Protein | No Added Sugar. Note: Good clean plant-based protein (only 3 ingredients!).

Equip Foods Prime Protein - Grass-Fed Beef Protein Powder Isolate - Vanilla. Note: Clean and yummy. Gluten free. Less chance you will have gastro issues with this one.

Equip Foods Prime Protein - Grass Fed Beef Protein Powder Isolate - Paleo and Keto Friendly, Gluten Free - Chocolate. Note: You can make a chocolate milkshake or hot coco with this one!

Zen Basil Seeds - USDA Organic, Kosher, Non-GMO, lectin Free, Gluten Free, Plant Based, Keto, Paleo, Vegan | 15g Fiber per/serving. Note: Good source of fiber and Omega-3's

Organic Hemp Seeds - 10g Plant Based Protein and 12g Omega 3 & 6 per serving. Non-GMO, Vegan, Keto, Paleo, Gluten Free

Spectrum Essentials Organic Ground Chia Seed. Note: Sprinkle in your dishes for added fiber and Omega-3's

NOW Foods, Organic Pumpkin Seeds, Raw and Unsalted - Good Source of Protein Fiber, and Iron, Certified Non-GMO, Keto-Friendly Snack.

Navitas Organics Organic Raw Hemp Seeds - Organic, Non-GMO, Low Temp-Hulled, Gluten-Free.
Note: Good source of Omega-3! For smoothies, salads, baking and more.

Navitas Organics Chia Seeds - Fiber and Omega-3's.

NOW Foods, Certified Organic Walnuts, Raw and Unsalted, Halves and Pieces, Good Source of Protein and Healthy Fatty Acids, Certified Non-GMO. Note: Chop and throw on your yogurt in the morning or add to salads!

NuTrail Nut Granola Cereal - No Sugar Added, Keto, Low Carb, Gluten Free, Grain Free, Healthy Breakfast. Note: What I put with yogurt and berries most mornings!

Organic Black Beluga Lentils - Fiber! Strive for 35+ grams/day. Lentils also have protein.

Organic Power Fuel Crunchy Nut Butter by NuttZo | 7 Nuts & Seeds Blend, Paleo, Non-GMO, Gluten-Free, Vegan, Kosher | 1g Sugar, 6g Protein. Note: I love a good clean nut butt.

Artisana Organics Raw Almond Butter | No Sugar Added, No Palm Oil, Vegan, Paleo, and Keto Friendly.

Artisana Organics Raw Almond Butter Snack Packs (10 Pack) | No Sugar Added, No Palm Oil, Vegan, Paleo, and Keto Friendly, Non GMO.

True Made Foods, No Added Sugar Vegetable Ketchup Squeeze. Note: Tastes great and my kids love it too.

True Made Foods Ed Mitchell Genuine Pitmaster BBQ Sauce Variety Pack

Organic Harvest Gluten Free Pepper Sauce Variety Pack - Jalapeno, Habanero, Chipotle Habanero. Note: spice up your eggs, spice up your life.

Yellowbird Classic Hot Sauce Variety Set | Mellow Hot to Real Hot

Muir Glen USDA Certified Organic Mild Salsa | Muir Glen USDA Certified Organic Medium Salsa.

CHOI's Roasted Seaweed, Gim, Sushi Nori - Gold Grade- Vegan, Keto, Gluten Free, Full of Fiber, Vitamin, Mineral, High protein, Omega 3's. Note: can be used as a tortilla replacement.

Well Lean Organic Konjac Shirataki Noodles - Zero Carb, Keto Pasta, USDA Organic Healthy Noodles - Low Carb Pasta - 100% Plant-Based.

Kettle and Fire Beef and Chicken Beef Bone Broth - Keto, Paleo, and Whole 30 Approved, Gluten Free, High in Protein and Collagen.

Wild Planet Albacore Wild Tuna - No Salt Added, Canned Tuna, Pole & Line Caught.

Paleovalley 100% Grass Fed Original Beef Sticks - Delicious Gluten Free Beef Snack - High Protein Keto Friendly.

EPIC Venison Sea Salt & Pepper Bars, Keto Friendly, Gluten Free.

Brad's Plant Based Organic Veggie Chips.

ELLA’S FLATS® Everything All Seed Savory Crisps – All Natural, Gluten Free, Good Source of Protein, High Fiber, Vegan and Keto Friendly.

Flackers Organic Flax Seed Crackers Variety Pack, Sea Salt, Rosemary, Savory and Cinnamon, Gluten Free, Non-GMO, Vegan, Low Carb snacking.

BRAMI Lupini Beans Snack, Variety Pack | 7g Plant Protein, 0g Net Carbs | Vegan, Vegetarian, Keto, Plant Based.

Gaea Organic Snack Pack Pitted Green Olives with Sea Salt and Lemon Juice.

Let's Do Organic Unsweetened Toasted Coconut Flakes.

NATIERRA Organic Freeze-Dried Blueberries, Bananas & Strawberries - USDA Organic, Non-GMO & Vegan, Gluten Free, No Additives, No Sugar Added.

Daily Harvest Organic Frozen Smoothie Cups (8 Pack), Fruit + Vegetable Super Food Smoothies, Gluten Free, Vegan, Plant Based, Healthy Snack Drink or Meal. Note: Saves time for when you are in a rush!

Daily Harvest - Harvest Bowl Mix Packs - Fruit + Vegetables, Super Food, Gluten Free, Vegan, No Added Sugar, Easy to Prep Healthy Snack Drinks and Meals.

Daily Harvest - Heart Healthy Box (10 Pack), Frozen Organic Smoothies, Oat Bowls, Burrito Bowl, Pasta, Grains, Snack Bites, Fruit + Vegetables, Gluten Free, No Sugar Added, Vegan, Easy to Prep Snacks + Meals.

Kefirko Complete Kefir Starter Kit - Water & Milk Fermentation Kit - Easily Make Kefir at Home. Note: Great for those who like to make at home or if your local grocery doesn't carry a good Kefir product.

Cabana Cultures - Probiotic Coconut Water Kefir. Gut Health & Immunity Support, Hydration & Electrolytes, Vegan, Low Sugar (Coco-Lime, 12-Pack). Note: Non-dairy yummy probiotic. Great as an alcohol replacement too. Pour over ice and garnish with lime!

Wise Goat Organics Golden Kvass. Kvass is a fermented drink that uses vegetables as the carb source for fermentation. A fantastic often lower sugar alternative to kombucha.

Pick Up The Beet Juice Kvass - Kvass is a fermented drink that uses vegetables as the carb source for fermentation. A fantastic often lower sugar alternative to kombucha.

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