3 Easy & Cozy Meno Friendly High-Fiber Meals

When the leaves turn golden and the air takes on that crisp — you know that cozy fall season has arrived. It’s the perfect time to tap into the delicious benefits of warming, fiber-rich dishes that not only delight your taste buds but also support your well-being. For women navigating perimenopause and midlife, focusing on our nutritional needs is more important than ever. Let’s explore three easy and delightful high-fiber recipes for fall, and then look at how a smart snack choice can reinforce your efforts even further.

Why Fiber Matters in Midlife

As we move through midlife, our bodies change in subtle and not-so-subtle ways. Hormone fluctuations, shifting metabolism, and evolving energy levels all become part of the journey. One of the most helpful nutrients during this time is fiber. Fiber helps us feel full, supports digestive health, and helps maintain steady energy. According to resources from the Mayo Clinic and others, recipes with at least 5 grams of fiber per serving are classified as “high-fiber” and are especially beneficial. (Mayo Clinic)

Fall also brings a bounty of seasonal produce such as sweet potatoes, winter squash, apples, kale and lentils — all naturally rich in fiber and beautifully suited for hearty meals. (Health)

By centering your meals around fiber-rich whole foods during the transition from perimenopause to menopause, you’ll help your body feel more stable, more satisfied, and more in tune with your wellness goals. And because I’m passionate about empowering women in midlife, I’ll share how you can pair these great recipes with a smart snack choice that supports you on the go.

Recipe #1: Butternut Squash & Black Bean Enchiladas

This is full of cozy fall flavor — squash, black beans, warm spices — and packs in fiber and satisfaction. (Source: Skinnytaste)

What you’ll love:

  • Roasted butternut squash brings sweetness, vibrant color, and fiber. According to one recipe: “butternut squash … loaded with fiber” when paired with black beans.

  • Black beans are a fiber-rich legume, making this dish both filling and plant-powered.

  • A comforting baked meal that feels like autumn itself — great for weeknights or a weekend treat.

How to make it:

  1. Peel and dice about 2½ cups of butternut squash; season and roast until tender.

  2. In a skillet sauté onion, garlic, jalapeño; add the roasted squash, black beans, tomatoes/green chilies, cumin and chili powder.

  3. Wrap the filling in corn tortillas (or your choice of wrap) and place in a baking dish. Top with enchilada sauce and cheese (or plant-based alternative). Bake until heated through.

  4. Serve with a side salad or steamed greens for extra fiber and freshness. Top with a dollop of Greek yogurt for a great sour cream substitute and added protein.

Why this works for midlife nutrition:

  • Plant-based, colorful, and packed with fiber and legumes = satisfying without being heavy.

  • Helps support steady energy and fullness — important when cravings or hunger shifts surface.

  • Seasonal squash and beans feel comforting yet nourishing — a win in the fall months.

Recipe #2: Roasted Squash & Farro Salad with Avocado Dressing

Here’s a lighter offering that still brings big flavor and fiber, perfect for lunch or as a side for dinner. (Source: purewow.com)

What you’ll love:

  • Farro is a whole grain with a nutty chew and adds fiber and texture.

  • Roasted squash (butternut or similar) again taps seasonal goodness.

  • Avocado in the dressing adds richness, healthy fats, and helps you feel satisfied.

  • Radishes, apples and kale bring crunch, freshness and vibrant fall flavor.

Brief preparation summary:

  1. Preheat oven to ~450°F. Slice squash into ¼-inch thick pieces, toss with olive oil, salt/pepper, roast until golden and tender (~20-25 minutes)

  2. Cook farro according to package instructions; allow to slightly cool.

  3. Make dressing: blend avocado, scallion, olive oil, vinegar, salt/pepper until smooth.

  4. In a large bowl toss kale (or greens of choice), radishes, apple slices, cooked farro and roasted squash. Drizzle the avocado dressing and toss to combine. Serve warm or at room temperature.

  5. Optional: top with toasted nuts or seeds for extra crunch and fiber.

Why this works for midlife nutrition:

  • Whole grains and veggies = complex carbs + fiber = slower digestion, more sustained energy.

  • Seasonal produce keeps the menu fresh and aligned with fall rhythms.

  • Balanced meal, feels upscale yet approachable — great for women wanting variety, flavor and well-being.

Recipe #3: Pumpkin Pie Chia Pudding (High-Fiber Breakfast or Snack)

This sweet treat feels like dessert but works wonderfully as a snack or breakfast.
(Source: EatingWell)

What you’ll love:

  • Chia seeds deliver fiber and healthy fats, absorbing liquid to create a satisfying, pudding-like texture. (Mallory the Dietitian)

  • Pumpkin puree brings that unmistakable autumn feel, plus vitamins and fiber.

  • A make-ahead dish you can prep overnight, perfect for busy mornings or grab-and-go.

  • Texture and flavor reminiscent of pumpkin pie without the heaviness or high added sugar.

Quick preparation summary:

  1. In a bowl or mason jar combine milk of choice (dairy or plant-based), Greek yogurt (optional for extra protein), pumpkin puree, pumpkin pie spice, vanilla and a small drizzle of maple syrup or sweetener of choice. (Mallory the Dietitian)

  2. Add chia seeds, stir well, let sit ~10 minutes, stir again to break up any clumps. Refrigerate for at least 4 hours (or overnight) until thickened. (Mallory the Dietitian)

  3. Serve topped with chopped nuts, granola or fresh fruit if you like.

Why this works for midlife nutrition:

  • A fiber-rich breakfast or snack helps stabilize energy, reduce sugar cravings and support digestive comfort.

  • Feels like a treat — which means you get enjoyment as well as nourishment.

  • Easy to prepare ahead, ideal for a busy mid-life schedule, and aligns with the desire for simplicity and smart nutrition.

Pulling It Together: The “Game Changer” Snack

You’ve got three wonderful recipes to elevate your fall meals — from dinner to lunch to snack/ breakfast. Now let’s talk about your on-the-go support: the idea of a snack that complements your efforts and supports your midlife wellness journey.

Introducing the concept of a smart, plant-based fiber + protein snack (like MenoWell Fiber + Protein Bars of course!). These bars help fill in the gaps on busy days, between meals, when you’re post-workout or at your desk and need a satisfying bite that keeps you moving forward.

Why this matters:

  • On days when you’re rushing from one task to another, or just need a quick, nourishing pick-me-up, having a bar with fiber, plant-based protein, and minimal added sugar can make a difference.

  • When you’re cooking these high-fiber meals at home, you’re doing the foundational work — but life happens. The snack supports consistency.

  • Particularly in perimenopause and menopause, managing hunger, sugar cravings, metabolism and hormonal shifts becomes more important — so paired efforts (meals + smart snack) can help you feel more in control, more supported, and more energized.


How to integrate the snack with your meal plan:

  • Have your dinner (like the enchiladas) and salad alongside your lifestyle of nourishing meals.

  • In the afternoon, when you sense a dip or craving, reach for your MenoWell bar to keep the momentum going.

  • On mornings when you need a fast option (and you didn’t prep chia pudding), the bar serves as a convenient alternative until you sit down to eat.

Remember: This isn’t about perfection or deprivation — it’s about building a pattern of nourishment, enjoyment, and wellness through midlife. You deserve meals that make you feel strong, snacks that keep you steady, and a lifestyle that fits the next chapter with grace, energy, and flavor.

Wrapping It Up

Fall is here. The season invites warmth, transition, comfort and change — all of which have delicious parallels in our midlife lives. By choosing high-fiber, seasonal meals like our three recipes above, you’re not only enjoying what autumn has to offer but also supporting your health, your energy, your wellness. Add in a convenient, smart snack to keep you on track between meals, and you’ve got a simple yet powerful nutrition strategy tailored for women in midlife.

So, go ahead — roast that squash, stir that farro salad, whip up your pumpkin chia pudding, and keep that snack bar handy for when you need it. Here’s to a game-changing fall of nourishment, flavor and thriving in midlife.

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Sources

  • Mayo Clinic: High-fiber recipes have at least 5 g of fiber. (Mayo Clinic)

  • Eating Well: “20 High-Fiber Recipes To Help You Stay Fuller For Longer.” (Delish)

  • Eating Well: High-Fiber Fall Dinner Recipes feature squash, sweet potatoes and greens. (EatingWell)

  • Skinnytaste: Butternut Squash & Black Bean Enchiladas, fiber-rich vegetarian dish. (Skinnytaste)

  • PureWow: Roasted Squash & Farro Salad with Avocado Dressing. (purewow.com)

  • Mallory The Dietitian: Pumpkin Pie Chia Pudding recipe and notes on fiber. (Mallory the Dietitian)

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