Description
Menopause changes how your body responds to food. What worked in your thirties can work against you now, and generic diet advice rarely accounts for the shift. This bundle is a complete, practical nutrition toolkit built specifically for this stage of life, grounded in real science and designed to fit a real schedule.
You get four downloadable guides that work together. Start wherever you like, use what serves you, and leave the rest. Nothing here asks for perfection or a full pantry overhaul.
What’s inside:
The 4-Week Nutrition Guide is your roadmap. Each week focuses on one area of menopausal nutrition, from steadying blood sugar to supporting your gut, with a full 7-day meal plan, grocery lists, and batch-cooking strategies. Plant-based swaps are built into every meal.
50+ Hormone-Friendly Recipes gives you a go-to collection for every part of the day: breakfasts, lunches, dinners, and snacks. Most take under 30 minutes, use ingredients from any grocery store, and come with a nutrition focus and a vegan swap. No obscure powders, no complicated techniques.
The Quick-Reference Food Guide is a one-page cheat sheet you can pin to the fridge. A simple color system shows at a glance which foods to enjoy freely, which to keep in moderation, and which to keep occasional, so you can make a good choice in seconds without overthinking it.
The Nutrition & Symptom Diary helps you learn your own patterns, because the food that bothers one woman is fine for another. Track what you eat and how you feel, and the connections start to show themselves. It comes in two formats: a print version to write in by hand, and a fillable version to complete on your phone or computer.
Who it’s for:
Any woman navigating perimenopause, menopause, or the years beyond who wants to eat in a way that supports how she feels, without fad diets, guilt, or restriction. Whether you’re just starting to notice changes or you’ve been managing symptoms for years, these guides meet you where you are.
A note on how this works: this is an educational nutrition toolkit, not a medical treatment or a rigid plan. The approach throughout is balance over perfection, small, sustainable changes that add up over weeks and months. Nothing here replaces personalized advice from your doctor.
Created by Alicia Hughes, Certified Women’s Hormonal Health Coach and founder of Sage & Season.
Instant download after purchase. Five files, yours to keep, read on any device or print at home.
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