Menopause is a powerful transition, and nutrition can make all the difference in how you feel.

This 12-week plan was created to help women navigate perimenopause and menopause with energy, balance, and confidence.

Each recipe supports hormonal health, bone strength, mood, and metabolism through nutrient-dense, anti-inflammatory foods.

This plan focuses on five key nutrients: calcium and magnesium to protect bone density, phytoestrogens from foods like tempeh and sesame seeds to ease hot flashes, healthy fats such as olive oil, trout, and avocado to reduce inflammation, high-quality protein to preserve muscle and balance blood sugar, and low-glycemic carbohydrates to stabilize insulin and support a healthy weight.

The result is fewer symptoms, more stable energy, and lasting well-being—all through real, healing food..

This season of life isn’t about restriction—it’s about nourishment, restoration, and thriving through change.

This 12-week plan was created to help calm inflammation and support immune system balance through nutrient-rich, anti-inflammatory foods.

This plan focuses on stabilizing blood sugar, optimizing gut health, and reducing triggers that can contribute to autoimmune flare-ups.

Each recipe highlights anti-inflammatory whole foods such as colorful vegetables, berries, olive oil, and fatty fish—rich in antioxidants and omega-3 fatty acids that help modulate immune activity. Zinc, selenium, and vitamin D–rich foods like pumpkin seeds, Brazil nuts, and salmon strengthen immune resilience, while fiber and fermented foods support a diverse gut microbiome essential for immune regulation.

By removing common inflammatory triggers like gluten, dairy, and processed sugars, and replacing them with clean proteins, healthy fats, and phytonutrient-dense produce, this plan helps reduce inflammation, improve digestion, and restore energy.

Every meal is designed to help your body move toward balance and repair—one bite at a time.

This 12-week program is designed to complement the benefits of GLP-1 medications or enhance your body’s own production through strategic food choices.

Each recipe emphasizes high-fiber vegetables, lean proteins, and healthy fats—nutrients shown to help stabilize blood sugar, slow gastric emptying, and improve satiety. Fiber-rich foods like chia seeds, lentils, and leafy greens help maintain steady glucose levels, while protein sources such as salmon, eggs, and greek yogurt promote muscle preservation and fullness. Healthy fats from avocado, olive oil, and nuts further support hormone balance and appetite regulation.

With delicious, easy-to-prepare meals, this plan helps you optimize metabolic health, reduce cravings, and sustain energy—the Food is Medicine way.

Promote deeper, more restorative sleep with foods that naturally support melatonin production, stabilize blood sugar overnight, and calm the nervous system.

This 12 week meal plan is designed to help you fall asleep more easily, stay asleep longer, and wake up feeling refreshed.

Each recipe features tryptophan-rich proteins—like turkey, salmon, eggs, and Greek yogurt—that help boost serotonin and melatonin levels, the hormones essential for regulating sleep and mood. Complex carbohydrates such as oats, quinoa, and sweet potatoes enhance tryptophan absorption, while magnesium- and potassium-rich foods like leafy greens, bananas, and pumpkin seeds relax muscles and reduce nighttime restlessness.

The plan also includes omega-3–rich foods and antioxidant-packed fruits like tart cherries and kiwi, both shown in studies to support natural melatonin production and improve sleep efficiency.

With balanced, nutrient-dense meals, you’ll create the foundation for consistent, high-quality sleep—one that supports your metabolism, mood, and overall well-being.

Support cardiovascular wellness with meals designed to lower inflammation, balance cholesterol, and stabilize blood pressure naturally.

This 12 week meal plan focuses on whole, nutrient-dense foods that promote optimal circulation and heart function while reducing risk factors linked to heart disease.

Each recipe emphasizes fiber-rich fruits, vegetables, and whole grains that help lower LDL (“bad”) cholesterol and support healthy digestion. Omega-3 fatty acids from salmon, walnuts, and chia seeds reduce inflammation and support vascular health, while monounsaturated fats from olive oil and avocado help improve HDL (“good”) cholesterol.

The plan also incorporates magnesium-, potassium-, and antioxidant-rich foods—such as leafy greens, berries, and legumes—to regulate blood pressure and protect against oxidative stress.

With balanced, heart-nourishing meals, this plan provides the foundation for sustained energy, longevity, and overall cardiovascular vitality.

Fuel focus, mood stability, and sustained energy with foods designed to support optimal brain health and neurotransmitter balance. This plan 12-week program emphasizes nutrient-dense meals that help stabilize blood sugar, reduce inflammation, and enhance cognitive performance.

Each recipe incorporates high-quality proteins—such as eggs, salmon, lean meats, and legumes—to provide amino acids essential for dopamine and serotonin production. Omega-3 fatty acids from fish, walnuts, and chia seeds support neuronal communication and attention, while complex carbohydrates and fiber-rich foods help maintain steady glucose levels and consistent energy throughout the day.

We’ve also included magnesium-, zinc-, and iron-rich foods, which are key cofactors for neurotransmitter function and have been linked to improved attention and emotional regulation.

By minimizing processed sugars and inflammatory fats, this plan supports clearer thinking, calmer moods, and more sustained concentration.

Glow from within by nourishing your skin through targeted, nutrient-dense foods that promote collagen production, cellular repair, and a balanced inflammatory response.

This 12-week plan is designed to support clear, hydrated, and resilient skin at every age.

Each recipe emphasizes antioxidant-rich fruits and vegetables—like berries, leafy greens, and sweet potatoes—to combat oxidative stress and support skin barrier health. Vitamin C and zinc play key roles in collagen synthesis and tissue repair, while omega-3 fatty acids from salmon, flaxseed, and walnuts help calm inflammation and support supple, hydrated skin.

The plan also includes protein sources essential for skin structure and hydrating foods high in water and electrolytes to maintain elasticity and glow.

With every meal, you’ll be feeding your skin from the inside out—helping it stay strong, smooth, and radiant.