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.

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.

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.

No. All calories and macros are already calculated for you. Each meal is portioned to support weight loss, energy, and satiety—no tracking needed.

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.

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.

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.

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.

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

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.

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.

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.

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.