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One meal for the table. One plan for you.
Four weeks of satisfying, dietitian-designed food for your changing body—without calorie counting, separate suppers or another plan you cannot sustain.
81 real recipes
Planned, balanced and ready for ordinary kitchens.
The practical difference
Two Phases.
One Pan.
Every main recipe is written two ways: a lower-carbohydrate Fast Phase and a Feast Phase with carbohydrate added. You make one household meal and plate it to suit different needs.
Fast Phase
A lower-carbohydrate version with protein, vegetables and satisfying fats.
Feast Phase
The same base meal with a measured carbohydrate addition.
No guesswork.
Just good food.
The planning, calculations and shopping decisions are already handled—so you can focus on cooking and eating.
Total recipes
Breakfasts, lunches, dinners and snacks for four complete weeks.
Two-way mains
Every main includes a lower-carb Fast Phase and added-carb Feast Phase.
15-minute meals
Mix-and-match ideas using ingredients already on your weekly list.
Smart snacks
Including three practical protein boosters for busy days.
Weekly lists
Organised grocery lists plus clickable Woolworths Dash trolley links.
Full swap guide
Straightforward swaps across proteins, dairy, grains, vegetables and more.
Built for ordinary days
Meals you will want to make again.
- About 40 different plant foods each week
- Macros calculated for both recipe versions
- Ingredient swaps with practical weights
- Nutrition notes throughout the plan
Your dietitian, not a diet trend
Meet Stephanie Rouillard.
Stephanie is a Registered Dietitian and Nutritional Therapist with a BSc Dietetics (Cum Laude). After working alongside hundreds of women through menopause, she created a plan that respects both the science and the reality of feeding a household.
Start whenever you are ready
Four weeks planned. Yours to keep.
Receive the complete digital plan in your inbox and begin with the week that suits you.
One-time payment · Instant PDF · 30-day money-back guarantee
Everything is included
- 81 recipes across four weeks
- Two versions of every main recipe
- Weekly grocery lists and Woolworths Dash links
- Complete swap guide and calculated macros
- Lifetime access to your PDF
Questions, answered.
Is this suitable for peri-menopause too?
Yes. The plan was created for women in peri-menopause, menopause and post-menopause who want a flexible, repeatable way to eat.
Do I need to cook separately for my family?
No. The Two Phases, One Pan approach starts with one shared meal, then shows you where to add or reduce carbohydrate portions.
What do I receive?
A downloadable four-week PDF with 81 recipes, macros, weekly grocery lists, pantry essentials, ingredient swaps and clickable shopping links.
Is it vegetarian or vegan?
The plan contains fish, poultry and meat. Vegetarian swaps are included, but it is not designed as a fully vegan plan.