`Tips for Weight Management in Your Menopause Years

A person with short hair jogs along the shoreline at sunrise, aiming to lose weight during menopause. They wear a blue-gray hoodie and white earphones, holding a smartphone in their left hand while running. The ocean and sky with warm hues create a serene backdrop. MyFitnessPal Blog

Weight management can be challenging during menopause, but that doesn’t mean it’s impossible. A few simple strategies can go a long way!

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Sheet Pan Almond-Crusted Salmon With Green Beans

Coarsely chopped almonds and Parmesan cheese create a crunchy topping for salmon fillets, and a swipe of Dijon mustard ensures the topping adheres and keeps the fish moist. Green beans and meaty cremini mushrooms are roasted on the same sheet pan, so clean up is easy — a bonus on busy weeknights.

The American Heart Association recommends eating 6 ounces of fatty fish per week to promote heart health with omega-3 fatty acids (1). Diets high in omega-3’s have been linked to lower risk for cardiovascular disease, cancer and cognitive decline, due to its cellular protective properties (2). This recipe gets you more than half of your recommended fatty fish intake for the week.

Active time: 15 minutes | Total time: 40 minutes

Sheet Pan Almond-Crusted Salmon With Green Beans

Ingredients

Cooking Spray
1 1/2 lb (680g) green beans, trimmed
8 oz. (227g) cremini mushrooms, quartered
1 1/2 tbsp olive oil
1/2 tsp salt
1/2 tsp pepper
1/2 cup (30g) roasted almonds
3 tbsp Parmesan cheese
2 tbsp chives, thinly sliced
4 tsp Dijon mustard
4 (5 oz./142g) skin-on wild salmon fillets, pin bones removed
1 lemon, cut into wedges

Directions

Preheat the oven to 450°F (232°C). Line a rimmed baking sheet with foil or parchment and coat with cooking spray. Toss the green beans and mushrooms with the oil, salt and pepper and arrange in an even layer on the baking sheet. Bake for 12 minutes.

Meanwhile, prepare the salmon. Place the almonds and cheese in a food processor and pulse until the almonds are finely chopped but still have some texture; not as fine as almond flour. Stir in the chives by hand. Spread the mustard evenly over the top of the fish (skin-side down) and gently press the almond mixture on top.

Move the vegetables to one side of the baking sheet to make room for the fish. Carefully place the fish skin side down on the empty side of the baking sheet. Return the sheet pan to the oven and bake until the fish is just cooked through to an internal temperature of 145°F, about 8–10 minutes, depending on the thickness of the fillets.

Serve salmon and vegetables with lemon wedges on the side.

Serves: 4 | Serving Size: 1 salmon portion, about 2/3 cup vegetables

Nutrition (per serving): Calories: 487; Total Fat: 31g; Saturated Fat: 5g; Monounsaturated Fat: 14g; Polyunsaturated Fat: 7g; Cholesterol: 75mg; Sodium: 448mg; Carbohydrate: 18g; Dietary Fiber: 8g; Sugar: 8g; Protein: 38g

Nutrition Bonus: Vitamin D: 1%; Calcium 12%; Iron 15%; Potassium: 1200 mg; Vitamin A: 1%; Vitamin C: 36%

Originally published September 2020; Updated May 2026

The post Sheet Pan Almond-Crusted Salmon With Green Beans appeared first on MyFitnessPal Blog.