{"product_id":"winter-menopause-meal-plan-4-weeks","title":"Winter Menopause Meal Plan | 4-weeks","description":"\u003cp\u003eWinter asks a lot of a body already navigating perimenopause or menopause. This 4-week meal plan was built for both at once - warming, protein-forward meals designed to support steady energy, blood sugar, and mood through the colder months, without a single restrictive rule.\u003c\/p\u003e\n\n\u003cp\u003eCreated by Stephanie Rouillard, HPCSA-registered dietitian (BSc Dietetics, Cum Laude), the plan leans on consistent protein, fibre, and anti-inflammatory ingredients like ginger and turmeric across every meal - real food, cooked simply, not another diet.\u003c\/p\u003e\n\n\u003cp\u003e\u003cstrong\u003eWhat's included:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003e45 unique breakfast, lunch, and dinner recipes across 4 weeks - meals repeat on set days throughout the plan, so you're never cooking 21 new dishes a week\u003c\/li\u003e\n\u003cli\u003e11 sweet and savoury snacks to keep you fuelled between meals\u003c\/li\u003e\n\u003cli\u003eA two-tier shopping system: one Essential List for pantry staples you check once, plus rotating Weekly Lists for what's actually fresh\u003c\/li\u003e\n\u003cli\u003eAn Easy Swap-Outs guide with real substitutions for proteins, dairy, and carbs - so a recipe you don't love never derails the week\u003c\/li\u003e\n\u003cli\u003eWoolworths Dash integration - add ingredients straight to your trolley from your phone\u003c\/li\u003e\n\u003c\/ul\u003e\n\n\u003cp\u003eBreakfasts and lunches serve one, dinners serve two. No calorie counting required - though full calorie and macro breakdowns are included on every recipe if you find them useful.\u003c\/p\u003e\n\n\u003cp\u003eInstant PDF download. Suitable whether you're in perimenopause or menopause, wherever you are in that transition.\u003c\/p\u003e","brand":"Stephanie Rouillard","offers":[{"title":"Default Title","offer_id":45916644933734,"sku":null,"price":995.0,"currency_code":"ZAR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0651\/9364\/0038\/files\/WinterMenopauseMealPlan_4-weeks.png?v=1783523833","url":"https:\/\/stephanierouillard.info\/products\/winter-menopause-meal-plan-4-weeks","provider":"Stephanie Rouillard","version":"1.0","type":"link"}