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All-Seasons Menopause Meal Plan | 4-weeks

Name: All-Seasons Menopause Meal Plan | 4-weeks
Brand: Head Over Health
Price: 995.00 ZAR
Availability: InStock

R 995.00 R 1,990.00

A 4-week meal plan with a mix of warm and hot dishes, designed to support you through menopause whatever the weather's doing.

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?

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.

Purpose:

• Menopause Meal Plan: Long-term metabolic, hormonal & weight support
• Summer Detox Plan: Short-term 2-week metabolic & liver reset

Calories:

• Menopause Plan: ± 1485–1710 kcal/day
• Summer Detox: ± 1100–1300 kcal/day

(Detox is intentionally lower and not for long-term use)

Carbs & Blood Sugar:

• Menopause Plan: Moderate, flexible carbs
• Detox Plan: Lower-carb (± 40–55 g/day) for insulin sensitivity reset

Protein & Muscle:

• Both are high-protein
• Menopause Plan slightly higher for long-term muscle support

Digestive & Detox Focus:

• Menopause Plan: Broader protein variety (incl. red meat & dairy)
• Detox Plan: Lighter proteins only + specific liver-supporting foods

Fibre Strategy:

• Menopause Plan: Naturally high fibre
• Detox Plan: Therapeutic fibre via daily chia pot to support estrogen clearance

Season & Meal Style:

• Menopause Plan: More cooked, comforting meals
• Detox Plan: Lighter, fresher, summer-style meals

Lifestyle Rules:

• Menopause Plan: Flexible & sustainable
• Detox Plan: Alcohol discouraged, hydration & sleep prioritised

How to Use Them Together:

Many women start with the Detox Plan for a reset, then move into the Menopause Meal Plan for long-term results.

Yes - this plan is absolutely suitable for women in peri-menopause, and in many cases, it’s the ideal time to start. Peri-menopause is often when women first notice subtle but frustrating changes such as unexplained weight gain, worsening PMS, anxiety, poor sleep, brain fog, mood shifts, changes in cycle length, and reduced exercise tolerance - even while blood tests may still look 'normal'.

On average, women gain 2–7 kg during the peri-menopausal transition, largely due to shifts in insulin sensitivity, estrogen decline, muscle loss, and stress hormone changes. Taking preventative, strategic nutrition steps early can significantly reduce excess fat gain, protect muscle mass, and improve symptom control before full menopause sets in.

No - and you definitely shouldn’t aim for perfection. I encourage an 80/20 approach:

• 80% of the time: Follow the structure for consistency, metabolic support, and symptom control
• 20% of the time: Allow space for social meals, enjoyment, flexibility, and real life

This balance prevents:

• Diet rigidity
• All-or-nothing thinking
• Guilt around food
• Burnout

Food is both medicine and joy — this plan intentionally honours both.

That’s completely okay - and expected. The plan is built with consistent macro targets across meal types, which means you can swap freely without breaking the structure.

If you:

• Prefer different proteins
• Dislike certain vegetables
• Want to rotate breakfasts
• Repeat favourite dinners

You can confidently mix and match:

• Any breakfast
• Any lunch
• Any dinner

And still meet the same protein, fibre, and energy targets that drive results. You’re not locked into specific recipes - you’re guided by a metabolic framework you can make your own.

Most days, you only need to cook once per day.

• Breakfast: Fresh or prepped once every few days
• Dinner: Cook once
• Lunch: Always uses leftovers from the night before

This saves:

• Time
• Decision fatigue
• Grocery costs
• Mental load

The plan is designed for real life, not kitchen overwhelm.

The plan offers two structured phases to suit different metabolic needs:

Fast Phase (Lower-carb, insulin-supportive)

• ± 1485 kcal/day
• Protein: ± 90 g
• Fat: ± 105 g
• Total Carbs: ± 65 g
• Net Carbs: ± 40 g
• Fibre: ± 25 g

Feast Phase (Moderate-carb, family-friendly & social flexibility)

• ± 1710 kcal/day
• Protein: ± 95 g
• Fat: ± 105 g
• Total Carbs: ± 110 g
• Net Carbs: ± 80 g
• Fibre: ± 30 g

All meals are protein-anchored (±30 g protein per main meal) to support muscle preservation, metabolic health, blood sugar control, and appetite regulation.

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.