Protein
1.6 g per kg of body weight, daily.
Multiply your weight in kilograms by 1.6 — that's your daily protein target in grams. A 70 kg woman aims for ~112 g. Spread it across three meals to preserve lean muscle through declining oestrogen.
Fibre
30 g per day, mostly from plants.
Aim for 30 grams of fibre daily from vegetables, fruit, pulses, wholegrains, nuts and seeds. It feeds the gut microbes that help metabolise oestrogen and stabilise mood.
Calcium & D
Bones first.
Pair calcium-rich meals with sunlight or supplemented vitamin D for absorption.
Sleep
Cut caffeine after noon.
Hot flashes worsen with disrupted sleep. Tea after lunch only.
Recipe Library
37 recipes built for this season.
Protein-forward, fibre-rich, calcium- and vitamin D-aware. Everyday cooking, no fuss.
Cottage Cheese & Avocado Toast
This elevated toast combines the creamy texture of cottage cheese and avocado with a punch of protein and healthy fats, offering a satisfying start to your day. It’s a wonderful source of calcium and other vital nutrients for bone health and sustained energy.
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Creamy Mango & Turmeric Smoothie Bowl
Brighten your morning with this vibrant smoothie bowl, blending tropical fruit with a powerful protein boost and anti-inflammatory turmeric. It's a nourishing and easy way to support your energy levels and overall vitality as you navigate your perimenopausal journey.
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Mediterranean Scramble with Feta & Spinach
Savour the flavours of the Mediterranean in this comforting and nutrient-dense scramble, offering a generous protein boost and essential vitamins. This dish promotes muscle maintenance, energy, and overall well-being during perimenopause and menopause.
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Overnight Chocolate Chia Pot with Redcurrants
Indulge in this naturally sweet and creamy chocolate chia pot, a fantastic blend of fiber, protein, and healthy fats that's ready to grab and go. It's designed to support gut health and offer sustained energy, making your mornings smoother and more delicious.
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Protein-Packed Berry Crumble
This warm and comforting berry crumble offers a delightful balance of sweet fruit and a crunchy, protein-rich topping, perfect for a cozy morning. It's a wonderful way to enjoy a substantial breakfast that supports muscle health and provides essential nutrients for your vibrant self.
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Savoury Spinach & Ricotta Pancakes
Enjoy these fluffy savoury pancakes, a delightful change from the usual sweet fare, packed with protein and calcium to nourish your body. They provide a satisfying and nutrient-rich start, perfect for women seeking versatile and wholesome options.
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Spinach & Mushroom Egg Bites
These savoury egg bites are wonderfully convenient and packed with protein and vegetables, making them perfect for busy mornings. They provide a sustained energy release and support overall wellness, fitting beautifully into a vibrant, active lifestyle.
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Sunshine Berry & Almond Oats
This vibrant bowl is a creamy, fruity delight, packed with protein and fibre to keep you energised and satisfied through your morning. With nourishing ingredients, it supports bone health and contributes to a balanced gut, perfect for women embracing their second spring.
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Creamy Chicken & Mushroom Farro
Hearty and comforting, this dish combines tender chicken and earthy mushrooms with nutty farro in a luscious, protein-packed sauce. It's a wonderful one-pot meal that provides sustained energy and supports gut health with its fibre-rich grains.
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Hearty Lentil & Spinach Lasagne
A delightful vegetarian twist on a classic, this lasagne is layered with rich lentils, vibrant spinach, and creamy béchamel. It's wonderfully satisfying, packed with fibre and plant-based protein, and offers a comforting, nourishing meal for all.
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Hearty Shepherd's Pie with Cauliflower Mash
A classic comfort food reimagined with a lighter, yet equally creamy cauliflower topping. This shepherd's pie delivers a fantastic protein punch and lots of hidden veggies, making it satisfying and supportive for your well-being.
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Lentil & Sweet Potato Tagine
An aromatic and deeply flavourful tagine offering a plant-powered protein punch with satisfying sweetness. This fragrant dish is bursting with fibre and spices, supporting both your gut health and providing sustained energy.
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Mediterranean Halloumi & Veg Bake
This colourful, oven-baked dish brings together salty halloumi with sweet roasted vegetables for a delightful meal. It's a fantastic vegetarian option, offering good protein and calcium for your bone health, all in one easy traybake.
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Mexican Pulled Chicken Bowls
These vibrant bowls feature tender, spiced pulled chicken, served over a bed of fluffy quinoa with fresh toppings. It's a fantastic high-protein, high-fibre meal that's both satisfying and endlessly customisable for your taste.
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Sheet Pan Haddock & Root Veg Roast
Effortless and flavourful, this sheet pan wonder brings together flaky haddock with sweet roasted root vegetables. It's a fantastic source of protein, vitamin D, and essential nutrients all cooked on one pan for minimal fuss and maximum goodness.
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Speedy Prawn & Broccoli Stir-fry
Whip up this lightning-fast stir-fry for a weeknight dinner that's bursting with flavour and nutrition. It's an excellent source of lean protein and fibre, contributing to your overall vitality and helping maintain muscle mass.
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Spicy Chickpea & Kale Curry
A warming and vibrant plant-based curry that's rich in flavour and incredibly good for you. This dish is a powerhouse of fibre and protein, perfect for supporting your digestive health and keeping you feeling full and satisfied.
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Sunshine Citrus Salmon with Asparagus
This vibrant dish combines flaky salmon with bright citrus and tender asparagus for a flavour fiesta. It's packed with omega-3s, protein, and bone-supporting vitamins, making it a delicious and nourishing choice for your midlife journey.
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Turkey Meatloaf Muffins with Sweet Glaze
These individual meatloaf muffins are a delicious and portion-controlled way to enjoy a classic comfort meal. Lean turkey and a fibre-rich glaze make them a great source of protein and sustained energy, perfect for meal prepping.
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Creamy Cannellini Bean Toast with Rocket
This quick and satisfying meal features creamy cannellini beans mashed with herbs and lemon, atop toasted wholemeal bread, and topped with peppery rocket. It's a fantastic source of plant fibre and protein, offering sustained satiety and supporting healthy digestion.
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Creamy Tuscan Chickpea & Spinach Soup
This heartwarming, creamy soup is brimming with plant-based protein and iron-rich spinach, offering a comforting and nourishing lunch. It's a fantastic way to boost your fibre intake, supporting healthy digestion and overall well-being during your second spring.
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Green Goodness Chicken & Hemp Seed Wrap
This vibrant wrap is packed with tender chicken, crunchy greens, and nutty hemp seeds, all brought together with a zesty green dressing. It's an excellent source of lean protein and essential fatty acids for energy and brain health, supporting your vitality.
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Hearty Black Bean & Corn Salsa with Feta
This refreshing and vibrant black bean and corn salsa is a celebration of textures and flavours, making for a satisfying and light lunch. It's rich in plant protein and fibre, contributing to stable blood sugar and long-lasting fullness, perfect for your midlife energy needs.
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Mediterranean Halloumi & Quinoa Bowl
This colourful bowl features salty grilled halloumi and satisfying quinoa, surrounded by fresh, vibrant vegetables. It’s an excellent source of protein and calcium, helping to support bone health and keep you feeling energised and balanced throughout your day.
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Spiced Lentil Salad with Yoghurt Dressing
This hearty lentil salad is bursting with aromatic spices and fresh herbs, offering a satisfying and flavourful plant-based meal. It's packed with fibre and plant protein to support sustained energy and gut health, a perfect ally for your busy days.
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Sunshine Citrus Salmon Salad with Avocado
This vibrant salad offers a delightful tangy kick from citrus and fresh herbs, perfectly complementing the rich salmon and creamy avocado. It's packed with omega-3s and calcium for hormone balance and strong bones, making it a wonderful choice for your midlife journey.
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Turmeric Spiced Tofu & Edamame Scramble
This colourful scramble is a powerhouse of plant-based protein and vibrant turmeric, offering a warm and fortifying lunch. It's wonderful for supporting overall well-being, providing sustained energy and anti-inflammatory benefits during your second spring.
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Cheesy Baked Eggs in Avocado
Delight in these warm, nutrient-dense baked eggs nestled in creamy avocado, topped with a sprinkle of cheese. This satisfying snack provides healthy fats, protein, and calcium, making it a perfect pick-me-up.
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Cottage Cheese & Tomato with Everything Bagel Seasoning
Savour this fresh, vibrant snack bursting with creamy cottage cheese and juicy tomatoes, enhanced by savoury seasoning. It's an excellent source of calcium and high-quality protein, perfect for keeping you nourished.
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Creamy Coconut & Berry Parfait
Enjoy layers of tangy berries and luscious, protein-rich coconut cream in this delightful parfait. It's a fantastic way to support your bone health and keep you feeling satiated throughout your busy day.
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Nut Butter & Apple Slices with Hemp Seeds
Enjoy the comforting crunch of apple paired with creamy nut butter and a sprinkle of nutrient-dense hemp seeds. This simple yet satisfying snack offers healthy fats, fibre, and valuable protein to fuel your afternoon.
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Smoked Salmon & Cream Cheese Bites
Indulge in these savoury, protein-packed bites featuring delicate smoked salmon and creamy cheese. They're a fabulous source of omega-3s for brain health and provide substantial protein for lasting fullness.
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Zesty Hummus & Veggie Sticks
Savour the bright, earthy flavours of homemade hummus paired with crisp, colourful vegetables. This snack is packed with fibre and plant-based protein, helping to nourish your gut and provide sustained energy.
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Hearty Lentil & Root Veggie Bake with Feta
This comforting plant-forward traybake combines earthy root vegetables and protein-packed lentils, all roasted with a hint of warm spices and creamy feta. It's incredibly satisfying and provides essential fibre and calcium, supporting your gut and bone health gracefully.
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Mediterranean Salmon & Asparagus Bake
This elegant traybake features flaky salmon alongside tender asparagus and cherry tomatoes, all infused with Mediterranean herbs. It's rich in omega-3s and Vitamin D, supporting heart health and mood, which are wonderfully beneficial at this stage of life.
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Spicy Chorizo & Chickpea Traybake with Greens
This flavourful traybake combines the smoky kick of chorizo with tender chickpeas and wilted greens for a truly satisfying meal. It's a wonderful source of protein and iron, perfect for maintaining steady energy and vitality throughout your day.
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Sunshine Chicken & Veggie Traybake with Halloumi
This vibrant traybake brings together succulent chicken and colourful vegetables, all roasted to perfection with salty halloumi. It's a fantastic all-in-one meal that's rich in protein and fibre to support your energy and digestive health through midlife.
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