Welcome to practical, science backed plant nutrition designed to balance hormones, reduce hot flashes, and protect bone density during perimenopause and menopause.
Navigating fluctuating estrogen, sudden hot flashes, stubborn weight gain, and muscle loss can make everyday eating feel overwhelming. This 25 page digital guide eliminates the confusion with an approachable whole food blueprint rich in naturally balancing phytoestrogens, bone building minerals, and blood sugar stabilizing nutrients.
Every recipe, snack, and meal prep routine provides 20% of calories from clean plant protein, steady low glycemic carbohydrates without added sugars, and anti inflammatory healthy fats to keep your metabolism supported, bones protected, and energy level all day long.
━━━━━━━━━━━━━━━━━━━━━━━━━━
QUICK PRODUCT SPECIFICATIONS
━━━━━━━━━━━━━━━━━━━━━━━━━━
• Product Type: Instant Digital PDF Download
• Author: Jessica Faulds, The Rebel Nutrition Coach
• Page Count: 25 full colour pages
• Duration: 7 full days of planned meals and snacks
• Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
• Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
• License: Personal use only
━━━━━━━━━━━━━━━━━━━━━━━━━━
WHAT MAKES THIS GUIDE SPECIAL
━━━━━━━━━━━━━━━━━━━━━━━━━━
• Natural phytoestrogen balance: Incorporates whole soy foods like organic tempeh, extra firm tofu, and edamame shown to naturally mitigate hot flashes and ease hormonal transitions.
• Bone building mineral defense: Delivers 1,292 mg to 1,940 mg of calcium daily alongside abundant magnesium to safeguard bone matrix density against estrogen related bone loss.
• 20% protein for muscle preservation: Supplies 99g to 109g of daily plant protein to prevent midlife muscle loss, support metabolic rate, and maintain lean strength.
• Low glycemic insulin stability: Uses low glycemic complex carbs and excludes added sugars to manage insulin resistance, reduce hormonal cravings, and prevent sudden weight shifts.
• Hormone protecting healthy fats: Packed with omega 3 and omega 6 fatty acids from fresh avocado, extra virgin olive oil, chia seeds, and tahini to protect cardiovascular wellness and breast tissue health.
• High daily plant fibre: Provides 42g to 71g of dietary fibre daily to optimize digestive clearance and promote healthy estrogen metabolism.
• Practical batch prep rhythm: Features make ahead brownie protein pancakes, chocolate zucchini bread smoothies, falafel salads, and portable seed cracker snacks with an aisle sorted grocery checklist.
━━━━━━━━━━━━━━━━━━━━━━━━━━
WHAT IS INCLUDED INSIDE YOUR PDF
━━━━━━━━━━━━━━━━━━━━━━━━━━
1. Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
2. Categorized grocery checklist organized by supermarket aisle
3. Step by step batch prep and meal packing timeline
4. Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
5. Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
━━━━━━━━━━━━━━━━━━━━━━━━━━
HOW DELIVERY WORKS
━━━━━━━━━━━━━━━━━━━━━━━━━━
This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
━━━━━━━━━━━━━━━━━━━━━━━━━━
LOOKING FOR 1 ON 1 COACHING?
━━━━━━━━━━━━━━━━━━━━━━━━━━
Want personalized macro adjustments or ongoing hormone wellness coaching? Visit the Coaching tab above to learn more or apply to work together.
Welcome to practical, science backed plant nutrition designed to balance hormones, reduce hot flashes, and protect bone density during perimenopause and menopause.
Navigating fluctuating estrogen, sudden hot flashes, stubborn weight gain, and muscle loss can make everyday eating feel overwhelming. This 25 page digital guide eliminates the confusion with an approachable whole food blueprint rich in naturally balancing phytoestrogens, bone building minerals, and blood sugar stabilizing nutrients.
Every recipe, snack, and meal prep routine provides 20% of calories from clean plant protein, steady low glycemic carbohydrates without added sugars, and anti inflammatory healthy fats to keep your metabolism supported, bones protected, and energy level all day long.
━━━━━━━━━━━━━━━━━━━━━━━━━━
QUICK PRODUCT SPECIFICATIONS
━━━━━━━━━━━━━━━━━━━━━━━━━━
• Product Type: Instant Digital PDF Download
• Author: Jessica Faulds, The Rebel Nutrition Coach
• Page Count: 25 full colour pages
• Duration: 7 full days of planned meals and snacks
• Compatibility: Opens on any smartphone, iPad, tablet, e reader, Mac, or PC
• Dimensions: Standard 8.5 x 11 inch letter size for easy home printing
• License: Personal use only
━━━━━━━━━━━━━━━━━━━━━━━━━━
WHAT MAKES THIS GUIDE SPECIAL
━━━━━━━━━━━━━━━━━━━━━━━━━━
• Natural phytoestrogen balance: Incorporates whole soy foods like organic tempeh, extra firm tofu, and edamame shown to naturally mitigate hot flashes and ease hormonal transitions.
• Bone building mineral defense: Delivers 1,292 mg to 1,940 mg of calcium daily alongside abundant magnesium to safeguard bone matrix density against estrogen related bone loss.
• 20% protein for muscle preservation: Supplies 99g to 109g of daily plant protein to prevent midlife muscle loss, support metabolic rate, and maintain lean strength.
• Low glycemic insulin stability: Uses low glycemic complex carbs and excludes added sugars to manage insulin resistance, reduce hormonal cravings, and prevent sudden weight shifts.
• Hormone protecting healthy fats: Packed with omega 3 and omega 6 fatty acids from fresh avocado, extra virgin olive oil, chia seeds, and tahini to protect cardiovascular wellness and breast tissue health.
• High daily plant fibre: Provides 42g to 71g of dietary fibre daily to optimize digestive clearance and promote healthy estrogen metabolism.
• Practical batch prep rhythm: Features make ahead brownie protein pancakes, chocolate zucchini bread smoothies, falafel salads, and portable seed cracker snacks with an aisle sorted grocery checklist.
━━━━━━━━━━━━━━━━━━━━━━━━━━
WHAT IS INCLUDED INSIDE YOUR PDF
━━━━━━━━━━━━━━━━━━━━━━━━━━
1. Complete 7 day meal schedule covering breakfast, lunch, dinner, and two daily snacks
2. Categorized grocery checklist organized by supermarket aisle
3. Step by step batch prep and meal packing timeline
4. Complete recipe collection with clear instructions, helpful ingredient swaps, and storage tips
5. Daily nutritional breakdowns showing calories, protein, carbohydrates, fats, fibre, iron, calcium, and key vitamins
━━━━━━━━━━━━━━━━━━━━━━━━━━
HOW DELIVERY WORKS
━━━━━━━━━━━━━━━━━━━━━━━━━━
This is an instant digital product. As soon as your checkout is complete, you will receive an immediate download link on the confirmation screen, as well as an automated email with your permanent file link.
━━━━━━━━━━━━━━━━━━━━━━━━━━
LOOKING FOR 1 ON 1 COACHING?
━━━━━━━━━━━━━━━━━━━━━━━━━━
Want personalized macro adjustments or ongoing hormone wellness coaching? Visit the Coaching tab above to learn more or apply to work together.
