Free meal plans and food lists
Simple, printable tools from a registered dietitian for eating well through menopause and on GLP-1 medications. They're all free. Pick the one you need and enter your email to get it.
Meal Plan
Free GLP-1 Friendly Meal Plan
Five days of easy, GLP-1-friendly meals that aren’t complicated to make, built to help you get the protein and fiber you need. With a plan in hand, you skip the daily “what should I eat?” decision.
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Meal Plan
Free 5-Day Menopause Meal Plan
A free 5-day meal plan that’s high in protein and full of anti-inflammatory foods, built to support what your body needs during menopause. Simple meals, ready for your next grocery trip.
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Food List
Free High-Protein Food List
A printable list of high-protein foods, so you always know what to eat to reach your protein goals and protect your muscle through menopause. If you’re on a GLP-1, protein matters even more.
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Food List
Free High-Fiber Food List
About 65 high-fiber foods on one printable page, with how much fiber you get in a normal portion. Keep it on your fridge or take it to the store. A simple way to reach about 25 grams a day without guessing.
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