Menopause Coach and Certified Nutritionist
IF YOU'RE TIRED BY 3PM, HUNGRY BY 4, AND WONDERING WHAT CHANGED
The meals that worked in your 30's may not work the same way in midlife
A 7-day meal plan designed for women in
perimenopause and menopause
$9
Stop deciding what's for dinner - it's already sorted.
Seven days of breakfasts, lunches and dinners. The shopping list written. The thinking done.
Instant download. Pay once, no subscription.
Recipes by Vivienne Stallwood - former public health nurse, now a certified nutritionist, menopause coach, recipe developer, and in perimenopause herself.
Most "menopause meal plans" are diet plans in disguise. Fewer calories,
smaller portions, the same restriction, different label.
This one isn't.
Every meal is built around the things that actually matter in your forties, fifties and beyond...
Enough protein to hold onto your muscle, fibre focused to keep your gut and cholesterol happy, saturated fat kept low, and food that tastes good.
More on your plate. Not less.
Instant download. Pay once, no subscription.
WHY WOMEN BUY IT
BUILT FOR MIDLIFE, not just calories...
Thinking about what meals to make is the hard bit...
Knowing how much protein you actually need, where fibre comes from,
and whether the balance of what you're eating is actually working for you in midlife.
This 7-day meal plan 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 anything. Every day hits 100g of protein, spread across breakfast, lunch and dinnerm so you're not trying to cram it all in at 7pm.
"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 about it.
01
Saturated fat,
kept low
The number most people ignore - and the one that matters most for your heart and cholesterol. I've kept it low across the whole week, so it's one less thing on your mind.
02
More food,
not less
More food on your plate, not less. Every meal is built so you finish it satisfied, not hunting for something an hour later.
03
Better energy.
Less afternoon crash.
The protein, fibre, fats, fruit and veg in every meal are chosen for how you actually feel during the day, not just what shows up on the scale.
WHAT'S ACTUALLY ON THE MENU
Recipes from the
perimenopause & menopause meal plan
Sticky honey pork. Fish tacos with mango slaw. Pancakes that still taste like pancakes.
This is food you'd happily order out, built to feed you properly.
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
A bit more about me
Hi, I'm Vivienne,
I've spent 30 years in women's health - first as a registered nurse and public health nurse in the UK, now as a certified nutritionist and menopause coach in Thunder Bay, Ontario.
I also hold certificates in culinary arts and recipe development, because I learned early that telling women what to eat and giving them food they actually want to cook are two very different jobs.
Like the women I work with, I'm in perimenopause myself.
These are the recipes I cook for myself, my family, and the women in my membership. They're the food I wish someone had handed me when I started seeing the changes.
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"
Karen, 49
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"
Alexandra, 52
Not from cutting back, but from finally eating enough of the right things.
"I've got my energy back"
Jane, 61
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
Instant download.
You'll have the full bundle in your inbox within minutes.
One last thing.
If you've made it this far, you know whether this is for you.
Seven days of food, sorted. $9. Yours to keep.
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.