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All-Seasons Menopause Meal Plan | 4-weeks
Sale price
R 995.00
Regular price
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.
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If this sounds familiar
Everything you used to do has stopped working
The walking. The salads. Leaving the bread. It used to be enough, and somewhere in peri-menopause it quietly stopped being enough. Nothing about your effort changed. Your body did.
A four-week menopause meal plan from a registered dietitian, for peri-menopause, menopause and post-menopause. Twenty-eight days of dinners, planned and shopped for.
Nothing to track
Every recipe arrives with the numbers already worked out. No app, no weighing, no logging your dinner.
Nothing separate to cook
One pan feeds the whole table. The rice and the potatoes go onto their plates, not yours - so nobody is eating diet food.
Nothing to start over
Four weeks built to repeat rather than end, with a swap for every ingredient and a fifteen-minute meal for the hard nights.
Inside the plan
Exactly what lands in your inbox
Four weeks planned out, four grocery lists, and every recipe written twice - once lower-carb, once with the carbohydrate added for the rest of the table.
A recipe, written both ways
A week at a glance
The full swap guide
A 15-minute Mix & Match meal
A list with its Woolworths trolley
A taste of the plan
Food that nourishes deeply, eats beautifully
From a dukkah-spiced breakfast bowl to a Thai curry. Every recipe is built on therapeutic ingredients - but plated like a meal you would actually look forward to.
Dukkah-Spiced Egg & Hummus Breakfast BowlWeek one · Breakfast
Lemongrass & Peanut Thai Chicken Curry BowlWeek two · Dinner
Charred Chicken with Rainbow VegetablesWeek one · Dinner
Gingery Fish Cakes with Stir-Fried VeggiesWeek four · Dinner
Nutty Coconut PorridgeWeek four · Breakfast
Shopping, solved
Your week's groceries, already in the trolley
Every weekly list comes with a preloaded Woolworths Dash trolley. Tap the cart icon on the list and the week's ingredients open in your basket - no typing out forty items on a Sunday night.
One
Tap the trolley
Each shopping list in the plan has a clickable cart icon beside its heading.
Two
Adjust the quantities
Change amounts to suit how many you are feeding, or whether you are using the leftovers.
Three
Add what you already have
Remove anything in your pantry. The Must-Haves list means most weeks need only fresh produce and protein.
Open these on a smartphone with the Woolworths Dash app installed - they are built to open inside the app.
Week one
Cook once, eat twice
Every dinner makes two servings. The second is the next day's lunch. That is the whole structure - you are never cooking three separate meals in a day.
| Day | Breakfast | Lunch | Dinner |
|---|---|---|---|
| Mon | Mediterranean Egg & Avocado Breakfast Bowl | Sesame Salmon with Miso Ginger Glaze | Mediterranean Herb-Crusted Ostrich with Mushroom Ratatouille |
| Tue | Overnight Chia Bowl with Macadamia Drizzle | Leftover · Monday's ostrich | Thai-Style Red Curry with Baby Bok Choy |
| Wed | Mediterranean Egg & Avocado Breakfast Bowl | Leftover · Tuesday's curry | Herb-Crusted Chicken with Mediterranean Vegetables |
| Thu | Overnight Chia Bowl with Macadamia Drizzle | Leftover · Wednesday's chicken | Tuscan Herb-Crusted Hake with Rustic Tomato Pesto Cauli-Rice |
| Fri | Dukkah-Spiced Egg & Hummus Breakfast Bowl | Leftover · Thursday's hake | Charred Chicken with Rainbow Vegetables |
| Sat | Overnight Chia Bowl with Macadamia Drizzle | Leftover · Friday's chicken | Lamb Koftas with Mediterranean Salad & Mint Yoghurt |
| Sun | Dukkah-Spiced Egg & Hummus Breakfast Bowl | Leftover · Saturday's koftas | Sesame Salmon with Miso Ginger Glaze |
Not a fan of leftovers? Swap any lunch for one of that week's seven 15-minute Mix & Match meals. They are built from the same shopping list, so you get the variety without the waste - or a second shop.
Weeks two, three and four are different recipes again - Middle Eastern, Indian, Vietnamese, Japanese, Cajun and Persian among them.
The goal isn't restriction. It's strategic nourishment.
Stephanie Rouillard · Registered Dietitian
Everything included
81 recipes, and the scaffolding to use them
A complete menopause nutrition system, not a folder of recipes.
81
Recipes
28
Days planned
40
Plants a week
2
Phases
- 43Main recipes across four weeks - breakfasts, lunches and dinners, each written in both phases
- 28Mix & Match meals, seven per week - fifteen minutes to throw together, built almost entirely from ingredients that week's main meals already require
- 10Snack recipes, including three protein boosters for mornings you will not eat breakfast
- 40Unique plant foods a week, against a standard recommendation of 30
- 4Weekly grocery lists, plus a Must-Haves list for pantry, fridge and freezer
- 1Full swap guide - proteins, dairy, grains, vegetables, fruit, nuts and seeds, with weights
- AllPrep, cook and total time on every recipe, and clickable Woolworths Dash trolleys for every list
- 2Complete sets of macros on every single recipe - one for each phase, with the exact carbohydrate to add written in
Flexible by design
You decide the carbohydrate
Some women feel better on very little starch. Others are perfectly happy with it - and there is usually a whole table who want it. So every recipe is written both ways, with the numbers already worked out for each. As written, it is Fast Phase: lower-carb, nothing to push to the side. Add the one ingredient named on the page and it is Feast Phase. Same pan, same dinner, two ways to eat it. Here is the same Monday, both ways.
What a day adds up to - worked out for you, not by you
Protein
90g
Fat
105g
Total carbs
65g
Net carbs
40g
Fibre
25g
Energy
1,485
Monday, week one
Breakfast
Mediterranean Egg & Avocado Breakfast Bowl
25.9g protein · 5.9g fibre · 418 kcal
No addition. The bowl as written.
Lunch
Sesame Salmon with Miso Ginger Glaze
32.1g protein · 13.6g fibre · 537 kcal
No addition. Salmon, aubergine and courgette.
Dinner
Herb-Crusted Chicken with Mediterranean Vegetables
30.2g protein · 6.8g fibre · 507 kcal
No addition. Chicken, aubergine, pepper, courgette.
Fast Phase total: 88g protein · 1,462 kcal across three meals.
If you would rather skip the starch
Fast Phase is simply the recipe as it stands. Nothing to subtract, no side to push away, no asking for it without the rice. It suits women who feel better on less starch, and it is where the plan suggests starting if you are feeling puffy, achy or stuck. Built for moderate activity - two or three sessions a week, with some resistance training.
If you like your carbs - or they do
Feast Phase is the same dish with the carbohydrate added, named and weighed for you. For heavier training weeks, for maintenance once your body is responding well, or simply because you enjoy a potato. It is also how one pan feeds the house: the rice, the quinoa, the potatoes go onto their plates and not yours.
That is the whole purpose of the two phases. One plan that bends to how you like to eat and still feeds everyone else at the table - without cooking two dinners, and without anybody doing maths at six o'clock.
The thinking behind it
Why this plan, for this body
Most women arrive saying a version of the same thing: everything I used to do has stopped working. In menopause, the change in hormones affects how you process nutrients, build muscle and store fat. Your needs have changed - so the approach has to change with them.
Muscle preservation
Protein, spread across the day
90 to 95g a day, spread across meals rather than loaded at dinner. Published guidance for postmenopausal women sits at 1.2 to 1.6g per kg.
Hormonal helper
Fibre, at 25 to 30g a day
From vegetables, berries, legumes, oats, nuts and seeds. Most women fall well short of it.
Microbiome
Around 40 plants a week
The usual target is 30 different plant foods a week. This plan is built to land closer to 40.
Blood sugar
Carbohydrate quality first
Insulin sensitivity often shifts through the menopausal transition. Both phases keep the fibre intact - they change the load, never the source.
Metabolic health
Enough energy to function
Eating less and less is the most common response to midlife change, and it works against thyroid, bone, mood and muscle. Neither phase is built on restriction.
Quality over counting
Food as information
A nutrition note on nearly every recipe, explaining why that ingredient is there. You finish understanding the principles, not just the instructions.
Four weeks of this, planned and costed for you.
Add to cart Instant PDF download · yours to keep
In practice
Built for a real week
○︎
Fifteen-minute Mix & Match mealsTwenty-eight of them, seven a week - built from what you have already bought. The chicken from Tuesday's dinner, the rocket from Thursday's lunch. Each week's list adds only a handful of new items, usually a flavour-maker like Dijon for a dressing. A different meal, fifteen minutes, no second shop.
△︎
When something is out of stockThe swap guide covers proteins, dairy, grains, vegetables, fruit, nuts and seeds, with weights. When in doubt, eggs always work.
✚︎
When the budget is tightBuild the pantry over time rather than in one shop. Skip the garnishes before you skip the meal.
♥︎
When life happensThe 80/20 principle, roughly three off-plan meals a week, saved for the occasions worth spending them on. Alcohol guidance is specific rather than moralising, with portion sizes and better choices.
Food as information
Nearly every recipe teaches you something
Taken from the plan, word for word. There is one on almost every page.
On broccoli
"The simple act of chopping activates enzymes that create sulforaphane, an intriguing compound being studied for its potent cellular protective properties. Research suggests letting it rest for a few minutes after chopping may maximise this natural process."
On mustard
"It contains myrosinase, an enzyme that boosts the sulforaphane availability in cruciferous veggies like red cabbage. So a mustard dressing makes your meal even more nutritious."
On mushrooms
"Tan your mushrooms on a sunny windowsill for 30 minutes to 2 hours at midday. This supercharges their vitamin D content; great for bones, immunity and mood."
Is this for you?
A foundation, not a fortnight
This plan is built to be repeated rather than finished. Worth knowing who that suits.
This is for you if
- You are in peri-menopause, menopause or post-menopause
- You have done short plans before and are tired of restarting
- You cook for a household as well as for yourself
- Your activity levels vary week to week and you want the plan to keep up
- You want structure, with room to swap when life gets in the way
- You want to eat lower-carb yourself without putting the whole house on it
This is probably not for you if
- You want something short and defined to start on Monday - the 2-Week Summer Reset is the better fit
- You eat no animal products at all. The swap guide has a vegetarian section and the plan includes tempeh, paneer, tofu and halloumi dishes, but most main meals are built around fish, poultry or meat
- 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
Who wrote this
"I'm still far off from menopause myself, but I've had the privilege of journeying alongside hundreds of women navigating the hormonal shifts that come with this phase of life. I've seen how targeted nutrition can be a game-changer."
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.
Every recipe here was developed, costed and macro-calculated in her own practice, then written up with the reasoning attached - not assembled from a template.
The plan's recommendations are referenced against six published papers, listed at the back of the book, including the ESCEO protein guidance for postmenopausal women.
Start where you are
Four weeks. Two phases. 81 recipes.
Use what works, repeat what you love, and come back without guilt when life happens.
Instant PDF download
Woolworths Dash links included
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 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.
How is this different from the Menopause Summer Detox Plan?
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.
Is this suitable for peri-menopause too?
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.
Do I need to follow it 100% of the time?
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.
What if I don’t like some of the recipes?
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.
How many times per day do I need to cook?
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.
What are the average macros for this plan?
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.
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.
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.