Meal plan · PDF · 84 pages
The Menopause Meal Plan
Four weeks of simple, satisfying meals built around protein, fiber and colorful plants, so you can stop guessing and start feeling good again.
Prices in US dollars. Your card converts them to your currency, and local tax (VAT or GST) is added at checkout where it applies.
- Secure checkout
- Instant PDF download
- 14-day money-back guarantee
- Made for perimenopause, menopause and the years after
- Vegetarian swaps for every meal
- US and metric measurements
What's inside
Everything for 4 weeks of meals
Pages 4–11
How to eat for your hormones
Why protein, fiber and strength matter more now, and how the plan is built. Ten minutes of reading.
Pages 12–19
Four weekly menus
Breakfast, lunch, dinner and one snack for each day, on one printable page per week.
Pages 20–71
45 recipes
Step-by-step recipes with protein, fiber and prep time on every page, and a swap for each.
Pages 72–79
Grocery lists and prep plans
A list for each week, grouped by aisle, and a short prep plan.
Pages 80–84
Food for common symptoms
Practical notes on hot flashes (hot flushes), sleep, bloating and joint aches, and when to see a doctor.
A sample day
Day 3 of the plan
Protein and fiber are approximate, per serving.
| Meal | Recipe | Protein | Fiber |
|---|---|---|---|
| Breakfast | Greek yogurt bowl with berries and toasted seeds | 32g | 10g |
| Lunch | Chicken, lentil and roasted pepper salad | 35g | 11g |
| Snack | Cottage cheese with sliced pear and walnuts | 20g | 4g |
| Dinner | Sheet-pan salmon with greens and white beans | 42g | 13g |
| Day total | 129g | 38g |
Who it's for
This is for you if…
- The weight has crept on around your middle and the old tricks stopped working
- You’re tired of feeling tired, and you want more energy without counting every calorie
- You need meals the whole household will eat, on a normal grocery budget
Probably not for you if…
- You need a medical diet for kidney disease, diabetes medication changes or an eating disorder. Please ask your doctor or a registered dietitian.
- You're looking for a rapid crash diet. This plan is built for steady, lasting change.
Try it for 14 days, risk-free
If the plan isn't right for you, email hello@nourishandstrong.com within 14 days and we'll refund every cent. No forms, no questions.
Questions
How do I get the plan after I pay?
You'll get a download link on the confirmation page and by email straight away. The PDF works on phones, tablets and computers, and prints on US Letter or A4.
Is it vegetarian-friendly?
Yes. Every meal has a vegetarian swap that keeps the protein close to the original, using eggs, dairy, tofu, tempeh and legumes.
Do I need special ingredients or equipment?
No. Everything comes from an ordinary supermarket, and you only need a stovetop, an oven and a baking tray. Most dinners take 30 minutes or less.
Do I need to count calories?
No. Portions are sized for most women, and the guide explains how to adjust them if you're very active or taller than average.
Can men use it too?
Yes. The recipes work for anyone. Men usually need larger portions; the guide shows how to scale them.
What if it isn't right for me?
Email us within 14 days of buying and we'll refund you in full. No forms, no questions.
What currency are the prices in?
US dollars. Your bank or card converts the price to your own currency at checkout, and local sales tax, VAT or GST is added where your country requires it. The PDF works anywhere in the world.
Can I use it alongside HRT or other medication?
The plan uses ordinary food and doesn’t replace or change any treatment. If you take medication, especially for diabetes, blood pressure, blood thinning or your kidneys, check with your doctor first, because changes to diet can affect how some medicines work.
Can I print it?
Yes. Every page is designed to print clearly in black and white or color, with large type that is easy to read at the stove.
This plan is for general wellbeing and is not medical advice. Talk to your doctor before changing your diet if you have a health condition or take medication.