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Menopause Meal Plan
  • Menopause Meal Plan
Menopause Meal Plan

Menopause Meal Plan

R 995.00 R 1,990.00

This isn’t just a recipe guide—it’s food as medicine for hot flushes, weight gain, fatigue, bloating, and brain fog.

Support your body through menopause with meals that balance hormones, boost energy, and support gut health.

30-Day Money-Back Guarantee

Not what you expected? If so, simply email us within 30 days of purchase for a full refund.

“This is not just a meal plan or a collection of recipes. This is medicine.”

— Stephanie Rouillard, RD

Menopause Needs Nourishment

Key Features of Your Meal Plan

Created by a Trusted Expert

Designed by Registered Dietitian, Stephanie Rouillard (RD)

Based on current research in menopause, weight loss, and women’s health

Professional, science-based—not a fad diet

Tailored for Menopause Support

Specifically developed for peri- and postmenopausal women

Supports healthy weight loss, hormone shifts, and energy level

Targets common symptoms: weight gain, bloating, fatigue, cravings, brain fog

Smart, Structured Meal Design

4-week meal plan with 30+ unique recipes

Macros carefully calculated—each meal provides ~30g protein

Recipes are anti-inflammatory and gut-friendly

High in fibre and plant diversity to support your gut microbiome

Built-in structure that naturally supports blood sugar control—without extreme fasting or calorie counting

Flexible & Family-Friendly

Smart carb adjustments to personalise meals for blood sugar, energy, or family needs

Flexible structure—swap recipes in or out to suit your schedule and preferences

No separate cooking—recipes can work for the whole family

Simple to Follow, Easy to Use

Once-off purchase—no subscriptions

Includes weekly grocery lists

Uses everyday ingredients from local supermarkets

Macros and portions are already done for you—just follow and enjoy

Before You Dive In

Not suitable for vegans or strict vegetarians

Most recipes do not mix meat and dairy and can be adapted for kosher-style eating when using kosher-certified ingredients

May not be fully suitable for halal diets unless halal-certified meat and ingredients are used

Includes dairy and eggs — most recipes can be adapted to be dairy-free based on preference

Gluten-free friendly — all core meals are gluten-free, with optional additions like sourdough or orzo clearly marked

Not allergy-adapted — please review ingredients if managing food allergies

What You'll Receive

Get Your Plan

Instant access to an all-in-one 4-week PDF (125 pages) - no subscriptions.

Shop with Ease

Weekly grocery lists using everyday ingredients.

Cook & Enjoy

Quick balanced meals - most under 30 minutes.

Flex & Repeat

Swap meals easily and repeat your favourites. You're not bound to a plan.

Got questions about the Menopause Meal Plan?

What is the best type of meal plan for menopause weight loss?

A high-protein, fibre-rich, low-inflammatory meal plan that supports hormone changes and blood sugar balance is ideal. This plan, created by Registered Dietitian Stephanie Rouillard (RD), is designed to help peri- and post-menopausal women lose weight sustainably—without extreme dieting or calorie counting.
What makes a menopause meal plan different from other meal plans?

A menopause meal plan is tailored to the unique physical and hormonal changes that occur during perimenopause and postmenopause. Unlike generic meal plans, it’s designed to address:

  • Metabolism and weight changes with higher protein (~30g per meal) to preserve lean muscle and reduce fat gain
  • Blood sugar regulation to ease cravings, energy dips, and mood swings
  • Gut health support with fibre-rich, anti-inflammatory meals to reduce bloating and promote digestion
  • Micronutrient density for stronger bones, glowing skin, healthier hair, and thyroid support—targeting calcium, vitamin D, magnesium, iodine, selenium, and zinc
  • Cognitive and emotional wellbeing by including foods that nourish the brain and nervous system
  • Flexible structure to adapt to your energy levels, appetite, and family needs

In short, it’s not just about food—it’s a therapeutic approach to feeling your best through menopause.
Can this plan help with menopause symptoms like bloating, fatigue, and cravings?

Yes. The meal plan includes gut-friendly recipes high in fibre and plant diversity to reduce bloating, stabilise energy, and ease cravings—all common concerns during menopause.
Do I need to track calories or macros?

No. All calories and macros are already calculated for you. Each meal is portioned to support weight loss, energy, and satiety—no tracking needed.
Is this plan suitable if I’m still menstruating but have menopause symptoms?

Yes. If you’re in perimenopause (the transition years before menopause), this plan is especially beneficial—it helps manage fluctuating hormones, energy dips, and metabolism changes.
What if I don’t want to follow the exact menu every day?

The plan is flexible. You can easily swap meals in or out using the portion and macro guidance—ideal for real life and family mealtimes.
Can I follow this if I’m vegetarian or dairy-free?

Yes. While the plan includes some dairy, most recipes can be easily adapted using dairy-free alternatives. It also includes suggested vegetarian swap-outs for certain meals. However, it’s not suitable for strict vegetarians or vegans, as many meals rely on animal-based protein sources such as fish, eggs, chicken and high-quality red meats.
How long does each meal take to prepare?

Most meals take less than 30 minutes to prepare. The plan also suggests doubling up on dinner so you can enjoy leftovers for lunch—saving time in the kitchen without sacrificing variety or nutrition.
Is this a subscription or a once-off purchase?

It’s a once-off purchase. You’ll receive a downloadable 4-week PDF meal plan with full access—no recurring payments.
Does this meal plan replace medical advice?

No. This plan is for educational purposes only and does not replace professional medical advice. It is not intended to diagnose, treat, or cure any condition.
Are the calorie and macronutrient values exact?

All macro and calorie values are based on standard nutrition databases and are provided as close estimates. Slight variations may occur based on brands, quantities, and preparation methods.
How do I pay for the meal plan?

You can securely pay using the Stitch Express payment link provided at checkout. It supports all major South African payment methods, including credit/debit cards, EFT, and more—no app or sign-up required.
What if I’m not happy with the plan?

We offer a 30-day money-back guarantee. If the plan is not what you expected, simply email us within 30 days of purchase for a full refund.

Still Have Questions

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