A meal plan for every stage of menopause.
Pre-menopause, peri-menopause or menopause, your body is changing and your food should change with it. Tell us about your goals and sensitivities, and in about a minute you get a full week of meals, recipes, macros, a shopping list and workouts.
Build my hormone balance planFree to use. Not a substitute for medical advice.
What's in your hormone balance plan
Built for every stage
Whether you're in pre-menopause, peri-menopause or menopause, meals adapt to shifting hormones, sleep and energy.
Safe calorie targets
Daily calories and macros calculated from your age, size and activity, never dropping below safe minimums.
Your sensitivities respected
Avoid gluten, dairy or anything else? Every recipe and shopping list leaves it out.
Weekly shopping list
One organized list for the whole week, grouped by aisle.
Workouts that fit
Strength, cardio and mobility matched to your fitness level, with bone and joint friendly options.
Download as PDF
Print your full hormone balance program or keep it on your phone.
How it works
- 1. Answer a short questionnaire. Share your age, height, weight, goal and check your menopause stage under metabolic concerns.
- 2. Get your plan. We build seven days of meals, recipes and workouts around your changing body.
- 3. Stay on track. Log meals, water and weight, earn badges and ask Coach Sage for swaps any time.