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Summer Menopause Meal Plan | 2-weeks
Sale price
R 945.00
Regular price
R 1,350.00
A focused 14-day reset for peri-menopause, menopause and post-menopause. 35 recipes, two grocery lists, and dinners written two ways - lower-carb as they stand, with the starch named for everyone else at the table.
For the women managing the energy dips, the stubborn weight and the digestive changes that so often arrive with this phase.
Designed by Stephanie Rouillard, Registered Dietitian and Nutritional Therapist (HPCSA DT 0051179). Instant PDF download.
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Inside the plan
Exactly what lands in your inbox
Fourteen days planned out, two grocery lists, and every recipe written with its full macros. No guesswork, no gaps to fill in yourself.
The cover
Your week at a glance
Recipes with full macros
Six chia pot variations
Grocery lists by category
What you get
A short plan, not a thin one
- 35Unique main recipes across fourteen days. Nothing repeats between week one and week two - that is two and a half new recipes for every day of the plan
- 6Chia pot variations, including a drinkable version for mornings on the move
- 4Grab-and-go snacks - berries, melon, crackers, vegetable sticks
- 2Weekly grocery lists, organised by category
- AllFull macros on every recipe, with sugars broken out separately
- AllStorage and reheating notes, so leftovers actually get eaten
Is this for you?
Two weeks is a commitment. Make sure it is the right one.
This is for you if
- You are in peri-menopause, menopause or post-menopause
- You have been feeling sluggish, puffy or stuck, and summer is coming
- You lose momentum on long plans and want a finish line you can actually see
- You are happy eating fish, eggs and chicken, with very little red meat
- You are willing to minimise alcohol for fourteen days
- You are feeding a household and have no interest in cooking two dinners
This is probably not for you if
- You want a long-term structure to keep returning to rather than a defined reset - the 4-week Menopause Meal Plan is built for that
- You are vegetarian or vegan. This plan leans on fish, eggs and poultry
- You are pregnant or breastfeeding
- You are managing a diagnosed condition or take medication affecting your nutrition needs, and have not spoken to your own dietitian or doctor
- You want every ingredient mapped to a substitute. This plan swaps recipe-for-recipe within a meal category; the 4-week plan carries the full ingredient swap guide
The part most people miss
One dinner. Two ways to serve it.
Every dinner across the fourteen days is written as a lower-carbohydrate base recipe - and then names the starch to add, and who might want it. You are never cooking twice, and nobody at your table is eating a diet dinner.
The base recipe
Lemon Herb Chicken Thighs
With Brussels sprouts, cauliflower, asparagus and courgette, roasted on one tray with lemon, garlic, rosemary and thyme. Lower-carbohydrate exactly as written - no adjusting, no leaving things off your plate.
Add: nothing required.
With the starch added
Lemon Herb Chicken Thighs
The same tray, the same herbs, the same lemon - with the carbohydrate the recipe names. For growing teenagers, for a partner who trains hard, or for you on a day that asks for more.
Add: baby potatoes alongside.Every dinner names its own. A few from across the fortnight:
- Asian Salmon with Bok Choy — steamed jasmine rice
- Mediterranean Chicken with Roasted Veg — pita, rice or couscous
- Middle Eastern Stuffed Aubergine — warm flatbread or bulgur pilaf
Breakfasts serve one. Lunches make two, so you cook lunch every second day rather than daily. Dinners serve six - enough for a family, or portion and freeze if it is just you.
What the fortnight feels like
Fourteen days, three stages
Worth knowing before you start, so nothing takes you by surprise. This is what women on this plan most often report.
Days 1-3
Adjustment
Your body adapts to lower carbohydrate. Stay well hydrated and keep movement gentle - walking, stretching, Pilates. Mild headaches or fatigue are common here and usually pass quickly.
Days 4-7
The turn
Most women report increased energy, fewer cravings, and a noticeable reduction in bloating. Many also notice they are sleeping better.
Days 8-14
Settled
Steadier energy, clearer thinking, and an overall feeling of lightness. This is the stretch where women most often say they feel like themselves again.
Food should feel like support, not punishment.
The approach
Why these foods, for this fortnight
Lighter proteins
Eggs, chicken and white fish, with minimal red meat. Easier on your digestion while still giving you the amino acids you need to hold onto muscle.
Cruciferous and allium vegetables
Broccoli, cauliflower, cabbage, radishes, onion, garlic and leeks appear throughout - chosen for the compounds that support your liver's own detoxification pathways.
Lemon, everywhere, for a reason
Not just flavour. The vitamin C and the acidic environment help cruciferous compounds convert into their active forms, and support iron absorption from plant foods.
Omega-3 rich fish
Salmon, mackerel and sardines run right through the plan. These fats support inflammatory balance and hormone receptor sensitivity, and may help ease hot flushes.
Enough protein to protect muscle
Around 80 to 90g a day including the daily chia pot, spread across all three meals rather than loaded at dinner.
Fibre, doubled by one small habit
The meals themselves give you around 15g. The daily chia pot takes that to roughly 30g - which is why it is treated as part of the plan, not an optional extra.
The daily chia pot
Five minutes, six ways
One base - chia seeds and unsweetened almond milk, left overnight. Six variations so you do not get bored of it by day four.
Berry Vanilla
213 kcal · 16.0g protein · 2.5g fibre
Chocolate Banana
172 kcal · 5.3g protein · 11.0g fibre
Apple Cinnamon
165 kcal · 4.5g protein · 9.6g fibre
Tropical Mango
207 kcal · 4.5g protein · 10.5g fibre
Almond Butter
222 kcal · 5.6g protein · 9.1g fibre
Chia-Pot-Come-Smoothie
229 kcal · 17.7g protein · 10.2g fibre
Week one
What you would actually eat
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Veggie Scramble | Asian Salmon Bowl | Lemon Herb Chicken Thighs |
| Tue | Smoked Salmon Avocado Bowl | Egg & Avocado Power Salad | Thai Coconut Fish Curry |
| Wed | Green Goddess Omelette | Mediterranean White Fish Salad | Mediterranean Beef Stir-fry |
| Thu | Protein Smoothie Bowl | Egg & Avocado Power Salad | Asian Salmon with Bok Choy |
| Fri | Weekend Veggie Frittata | Mediterranean White Fish Salad | Moroccan Chicken Tagine |
| Sat | Smoked Salmon Avocado Bowl | Tuna & White Bean Salad | Italian Herb White Fish |
| Sun | Protein-Packed Green Smoothie | Asian Salmon Bowl | Mediterranean Summer Prawn Stir-Fry |
Week two is a different set of recipes entirely - Spanish, Indian, Tuscan, Middle Eastern and Thai. Nothing repeats.
Who wrote this
"This isn't about deprivation or punishment. It's about giving your body a focused period of strategic nourishment that supports your natural detoxification pathways while working with your changing hormonal landscape."
Stephanie Rouillard is a Registered Dietitian and Nutritional Therapist, HPCSA DT 0051179, BSc Dietetics (Cum Laude), practising in Cape Town. A farm girl from KwaZulu-Natal and, as she puts it, ironically a sugar farmer's daughter. She has worked alongside hundreds of women through this phase of life.
Two weeks
A summer gift to yourself
Fourteen days to feel refreshed, revitalised and ready to step into the season.
Instant PDF download
Phone, tablet or printed
HPCSA registered dietitian
This meal plan has been developed by Stephanie Rouillard (RD) and is intended for general educational and informational purposes only. It is not a substitute for individualised medical advice, diagnosis, or treatment. Nutritional needs vary based on personal medical history, medications, and specific health conditions. While this plan is designed to support the nutritional needs of women in peri- and post-menopause, it may not be appropriate for everyone. Please consult your healthcare provider or a registered dietitian before making significant dietary changes, especially if you have a diagnosed condition or are taking medication.
Got questions about the Menopause Summer Detox 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.
Is this suitable for peri-menopause or only full menopause?
Yes - this plan is fully suitable for peri-menopause and is often most powerful as a preventative reset when symptoms like bloating, weight creep, sleep disruption, anxiety, and cycle changes first begin.
How does this differ from the 4-Week Menopause Meal Plan?
This plan is a short-term detox reset (1100–1300 kcal/day). The 4-Week Menopause Meal Plan is a long-term sustainable plan (±1485–1710 kcal/day) designed for ongoing fat loss, metabolic stability and hormone support.
Can I move directly from this plan into the Menopause Meal Plan?
Yes - this is the ideal progression. Many women use this detox as a reset and then transition straight into the longer plan for sustained results.
What are the average daily calories and macros?
On average:
• 1100 (without snack)–1300 kcal/day (with 1x snack/day)
• Protein: ~80–90 g/day
• Carbs: ~40–55 g/day
• Fat: Moderate-to-high from whole foods
• Fibre: ±30 g/day when the chia pot is included as a snack option
Will I lose weight on this plan?
Most women notice reductions in bloating, puffiness and water retention in the first 7–10 days. Fat loss may begin during the reset and often becomes more noticeable when transitioning into the maintenance plan.
When will I start seeing results?
Based on an average women's response, although all bodies differ based on your unique picture, one typically sees:
• Days 1–3: Adjustment phase
• Days 4–7: Reduced bloating & cravings
• Days 8–14: Improved energy, digestion & body composition
Will this help with bloating, puffiness and water retention?
Most likely - this is one of the most consistent early benefits due to improved insulin sensitivity, fibre intake, liver clearance and reduced inflammatory load.
Can I repeat this plan during the year?
Yes - it may be safely repeated 2–3 times per year as a seasonal metabolic reset.
Is this plan suitable if I have insulin resistance, PCOS or pre-diabetes?
Yes - the lower-carbohydrate, high-protein, anti-inflammatory structure is specifically supportive for insulin sensitivity. If you are on glucose-lowering medication, medical supervision is recommended.
Is this plan suitable if I am on HRT or thyroid medication?
Yes - this plan is compatible with both HRT and thyroid medication and supports liver hormone-processing pathways. Always continue prescribed medication as directed.
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.
Who is this plan NOT suitable for?
This plan is not suitable for:
• Pregnancy or breastfeeding
• Active eating disorder history
• Underweight individuals
• Uncontrolled diabetes
• Advanced thyroid disease without medical supervision
Please always consult your health care provider before making dietary changes, should you have a medical condition such as the above.
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.
Get Expert Advice Before You Start
If you want to ensure this meal plan aligns with your goals, let’s connect. Share your details, and I’ll help you determine the best approach for your health and lifestyle.