Menopause Coach and Certified Nutritionist
7 Day Summer meal plan
For Perimenopause & menopause
Turns out it was never about eating less
The cravings, weight gain, and low energy - eating less didn't fix it, and more protein on its own won't either.
This 7-day sample meal plan for midlife does what most plans don't.
Breakfast, lunch and dinner recipes, built to be adjusted around you, plus the templates to keep building your own.
Download it today
Recipes by Vivienne Stallwood BSc (Hons), certified nutritionist and recipe developer, navigating perimenopause too.
WHY WOMEN BUY IT
What's included in the 7-day meal plan
The food isn't usually the hard bit. It's deciding what to cook, how much protein,
and wondering if you're getting enough of the right things.
This 7 Day Meal Plan Bundle takes all of that off your hands.
"What am I going to make tonight?"
Answered, for seven days.
Breakfast, lunch and dinner are decided, with leftovers worked in so you're not back at the chopping board every night.
"I never get enough protein."
Now you do, without counting a thing.
Every day clears 100g, spread across all three meals instead of crammed into dinner.
"Where does fibre even come from?"
From meals you'll enjoy.
Most days land around 30g through lentils, beans, whole grains, fruits and veg, all built in so you don't have to think about it.
"I'm so done with planning it all."
Then don't.
The week's mapped and the shopping list is written. You just follow it, adjust serving sizes, prepare it and enjoy.
THE PART YOU'RE NOT THINKING ABOUT (but really should be)
Built for midlife: heart-healthy, high-protein, fibre-focused
Most plans count calories and stop there.
This one is built around what matters once you're over 40,
and a lot of it happens without you having to think wbout it.
01
Saturated fat, kept low
The number hardly anyone watches, and the one that matters for your heart at this stage. I've kept it low across the whole week, so it's one less thing on your mind.
02
Calories doing real work
Every calorie is doing a job, which means more food on your plate, not less. You finish a meal full instead of hunting for something an hour later.
03
Heart healthy + better energy
The protein, fibre, healthy fats, veg, fruits all chosen to help with how you feel during the day for energy, not just a number on the scale.
A look at the menu
Recipes from the
perimenopause & menopause meal plan
Sticky honey pork bowls. Fish tacos with mango slaw.
High-protein pancakes that still taste like pancakes.
This is summer food you'd happily order out, made to feed you properly in midlife.
BREAKFAST
Breakfast Fruit Yoghurt Cup
Protein
31g
Fibre
12g
Time
5 mins
BREAKFAST
Pancakes with a Creamy Sauce & Compote
Protein
33g
Fibre
10g
Time
20 mins
LUNCH - DINNER
Honey-Lemon Squash & Pickerel Salad
Protein
40g
Fibre
12g
Time
45 mins
LUNCH - DINNER
Herby Turkey Meatballs
Protein
40g
Fibre
10g
Time
30 mins
LUNCH - DINNER
Crumbled Tempeh with Satay Sauce
Protein
30g
Fibre
11g
Time
25 mins
LUNCH - DINNER
Sticky Honey Pork Lime Ginger Rice Bowl
Protein
42g
Fibre
8g
Time
25 mins
LUNCH - DINNER
Summer Fish Tacos with Mango Slaw
Protein
43g
Fibre
10g
Time
20 mins
What women say after eating this way
I can't promise you anything, because everybody's different.
But this is what the women eating this way come back and tell me, again and again.
"My head feels clearer"
The afternoon fog lifts. They can think straight through the part of the day that used to flatten them.
"The weight's started to move"
Not from cutting back, but from finally eating enough of the right things.
"I've got my energy back"
No more hitting a wall by mid-afternoon. They reach the evening with something left in the tank.
These are things women share with me, not guaranteed results.
Your body is your own.
Also included: planning templates and a fibre cheat sheet
The plan covers your first week. The templates are yours to keep for every week after.
You get a set of printable planners:
-
Weekly meal prep checklist
-
Weekly layout with the grocery list built in
-
Breakfast-lunch-dinner grid
-
Version with room for snacks and notes
-
Fibre cheat sheet, so you always know your best sources
Print them for the fridge, pop them in a binder, or open them on your phone at the grocery store. Whatever suits how you run your kitchen.
The Midlife
Summer Meal Plan Bundle
The full 7-day meal plan (PDF)
Every recipe with nutrition, swaps and notes
A full nutrition breakdown for every meal
A grocery list sorted by aisle
The set of printable planning templates
The weekly meal prep checklist
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$9
PAY ONCE. NO SUBSCRIPTION
Download it today, keep it for good.
Cheaper than the lunch you'd have grabbed out today
Stop deciding what's for dinner.
It's already sorted.
Seven days of summer food that feeds you properly, the numbers done, the shopping list written, the guesswork gone.
Download it today for $9
Already in the 40+ Kitchen? It's included free - log in here.
This is a sample meal plan built around general nutrition principles for women in midlife.
It's not medical advice or a prescription, and it isn't designed for any specific health condition. If you're managing a health condition, taking medication that interacts with food, pregnant, breastfeeding, or have a history of disordered eating, please check with your doctor before changing your diet. Always adjust the plan and recipes to suit your own needs.