The Menopause Meal Plan

Nobody's short on willpower. We're all short on dinner ideas.

Six weeks of meals built for a body that's running on less estrogen than it used to. Breakfast, lunch, dinner, snacks. More than thirty recipes with actual photographs, so you know what you're aiming for. And a shopping approach that means you're not standing in your kitchen at six o'clock negotiating with yourself again.

$39 One payment, yours to keep.Roughly what one takeaway dinner costs, for six weeks of them.
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Traci D. Mitchell, Mayo Clinic certified health and wellness coach

I wrote every one of these recipes. I also eat them.

Mayo ClinicBoard certified health
& wellness coach
MSHealth & Nutrition
Education
BestsellerThe Belly Burn Plan
(HarperCollins)
National TVToday, Oprah.com,
LA Times, NewsNation
20+ yearsCoaching women
through this
National Board Certified Health & Wellness Coach, NBC-HWC National Board
Certified Coach

Sound familiar

Your body changed and nobody sent a memo.

  • Your waist is different and nothing about how you eat is.
  • You're hungry in a new way that feels faintly insulting.
  • Bread and sugar start calling around three in the afternoon and they usually win.
  • You're tired at hours of the day you were never tired before.
  • Whatever worked at 35 quietly stopped working and didn't tell you.

None of that is a character flaw and none of it is a willpower problem. Estrogen is falling, and your body handles fuel differently than it did a decade ago. That's it. That's the whole mystery.

Food is the fastest lever you've got, which is lucky, because you have to eat anyway.

Fair warning about what this isn't. It isn't a cleanse, a reset or a detox, and I'm not going to hand you a supplement at the end of it. It's just six weeks of good food, in the right shape, for the body you're in now.

What you get

What's actually in it.

Six full weeks of food

Breakfast, lunch, dinner and snacks, mapped out so the decision is already made before you're hungry and cross.

Thirty-plus recipes, with photos

Ingredients, step by step directions, and a picture of what it's supposed to look like. Nothing that needs an obscure ingredient or ninety minutes.

The bits that keep you going

How to stay on it when the week goes sideways, how to swap things you don't like, and answers to what women ask me most.

Two minutes

Not sure if it's for you? Let me just tell you.

Rather than making you read another eight paragraphs, here I am explaining who this is actually built for and who it honestly isn't.

Traci D. Mitchell explaining who the Menopause Meal Plan is for

Before you ask

What you won't find in here.

  • No calorie counting, no macro logging, no food scale.
  • No dairy. None of it, anywhere. More on why in the questions below.
  • Carbohydrates. Actual ones. They're in here on purpose, because cutting them is a big part of why women feel so terrible during this stretch.
  • No 190 grams of protein a day. I've watched women try. Nobody's happy.
  • Nothing you have to buy from me afterwards. No powders, no capsules, no next tier.
  • No promise that you'll be a different person in fourteen days.

What you will find is a way of eating that's additive rather than punishing, and specific to what's happening to your hormones right now.

In their words

Women I've worked with

★★★★★

Traci doesn't accept the notion that bodies have to get heavy and unhealthy with age. I can't believe the progress I've made. I'm in my early 50s and the healthiest I've been since college.

Kim P.

★★★★★

I will happily hold my pants up (because they are too big) while standing on the scale. I can truthfully say to the doctor that I work out three to four times a week. Ah, the winds of change create an awesome breeze.

Kim S.

★★★★★

I am 17 pounds lighter, no longer attached to caffeine, and just had to buy shorts two sizes smaller!

Christine C.

Who wrote it

Hi, I'm Traci. I've been doing this for twenty years.

I'm a board certified health and wellness coach through the Mayo Clinic with an MS in Health and Nutrition Education. I wrote The Belly Burn Plan, which became a national bestseller, and I've talked about this work on the Today Show, the Steve Harvey Show, the Dr. Oz Show and ABC Chicago.

My twenties were a mess, medically. A stroke at 27. Then a flesh-eating infection, then several surgeries. I also spent that decade eating fat-free everything and drinking diet soda by the case while calling it discipline. It was not discipline.

I'm 52 now, three kids, still running, in better shape than I was at 30. Not because of anything I bought. Because I eventually learned how food actually works, which is the part I'd rather just hand to you than make you figure out the hard way.

Get the meal plan

Six weeks, thirty-nine dollars.

$39

one payment, yours to keep, no subscription

  • Six weeks of breakfasts, lunches, dinners and snacks
  • Over thirty recipes with photos and step by step directions
  • Completely dairy free, with swaps for anything else you won't eat
  • Shopping guidance so the week is already handled
  • Tips for staying on it when life gets loud
  • Answers to the questions women ask me most
Get the meal plan

Delivered straight away. No subscription attached.

Fair questions

Things women ask first

Is this for perimenopause too, or only after?
Both. Perimenopause is where most women first notice their body responding differently, and it's honestly the better time to get ahead of it. Nothing in here depends on where exactly you are.
What's actually in it, food-wise?
Real food, and no dairy anywhere in it. There's meat and fish in here, so this isn't the vegan one. If you'd rather eat entirely plants, that's a different plan and I've linked it further down. There's also a section on swapping things out, so you're not stuck with a recipe you'd never make. If you've got a real allergy or a medical restriction, run the plan past your own doctor or dietitian before you start.
Why no dairy?
Because a lot of women hit their forties and fifties and quietly stop tolerating it as well as they used to, and it's one of the more common drivers of the bloating and puffiness they end up blaming on hormones. Leaving it out for a few weeks is a cheap experiment. If it turns out dairy was never your problem, you'll know that too, which is worth something.
Do I have to cook every night?
No. The plan is built so things carry over and repeat, which is how normal people actually eat. Nobody's making six different dinners in a week and nobody should.
How do I get it?
Straight after you buy it, digitally. Read it on your phone in the grocery aisle or print the whole thing and stick it on the fridge, whichever suits you.
Will this fix my hormones?
No, and I'd be careful with anyone promising that. Food won't override menopause. What it will do is stop making things harder, which turns out to be most of the battle. If something feels off beyond the usual, get labs and talk to your physician. That's always the first step, not a supplement.

And if six weeks turns out not to be enough

Some women want the food sorted and that's the end of it, which is completely reasonable and exactly what this is for.

Others get through it and want to know why any of it worked. That's what Healthy, Happy Hormones is. Live coaching with me every week, a small group of women in the same stretch of life, new meal plans on an ongoing basis, and workouts built for you. It's there when you want it, and this plan stands on its own if you don't.

Have a look at Healthy, Happy Hormones

Dinner for the next six weeks. Already decided.

Thirty-nine dollars, and you can stop thinking about it.

Get the meal plan

One payment. Nothing to cancel.

This meal plan is nutrition education, not medical care. It doesn't diagnose or treat any condition. Results vary from person to person. Please talk with your physician before making changes to how you eat, particularly if you're managing a medical condition or taking medication.

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