Get Your Free 7-Day Meal Plan
Chef-created recipes and complete meal plans designed specifically for women navigating menopause. A simple, balanced menu plan designed for midlife, created to help you get started with supportive meals without stress or perfection.
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Join other women receiving menopause nutrition guidance
Inside Your Free 7-Day Meal Plan
Everything you need to start transforming your health this week
Complete 7-Day Plan
Every meal mapped out for an entire week, breakfast, lunch, dinner, and snacks. No guessing, no confusion, just clear guidance on exactly what to eat.
Chef-Quality Recipes
Delicious, balanced recipes created by a professional chef. Food that's both healing AND a joy to eat.
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Struggling with Menopause Symptoms? You're Not Alone
You've tried everything, but the weight keeps creeping on. Hot flushes disrupt your day and night. Brain fog makes you question yourself. You're exhausted despite sleeping (or trying to). Mood swings leave you feeling unlike yourself.
You've read conflicting advice online. Cut carbs. Don't cut carbs. Eat soy. Avoid soy. Take this supplement. Try that diet. It's overwhelming, confusing, and frankly exhausting.
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What if you could eat delicious, satisfying food that naturally supports your body and helps to manage your symptoms?
Food Is Powerful Medicine, When You Know How to Use It.
The right foods, at the right times, can dramatically improve your menopause experience, not through deprivation or bland "diet food," but through nourishing, delicious meals that your body recognises and uses to restore balance.
This isn't theory. It's not another fad diet. It's informed-based nutrition combined with culinary expertise, designed specifically for women navigating midlife.
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What This Meal Plan Will Do for You
✓ Help support general wellbeing through foods that support temperature regulation and balance
✓ Manage weight effectively with satisfying meals that stabilize blood sugar and support metabolism
✓ Sleep better with evening meals designed to promote relaxation and quality rest
✓ Clear brain fog through nutrients that support cognitive function and steady energy
✓ Stabilize mood with foods that support neurotransmitter production and emotional balance
✓ Increase energy through nutrient-dense meals that provide sustained fuel without crashes
✓ Support long-term health with foods that protect your bones, heart, and brain
✓ Actually enjoy eating with chef-created recipes that taste as good as they make you feel
Together, we combine holistic wisdom, clinical expertise, and culinary excellence to help women thrive through midlife.
Stephanie Linne
Clinical Dietitian
As a qualified clinical dietitian, Stephanie ensures every recommendation is grounded in nutritional science and evidence-based practice.
Kate Linne
Holistic Nutritionist • Professional Chef
With diplomas in Holistic Nutrition and Advanced Nutrition plus professional chef training, Kate creates meals that are both scientifically sound and absolutely delicious.
Created by Mother-Daughter Nutritional Professionals
Everything Included in Your Free Download
🍽️ Complete 7-Day Meal Plan: Every single meal planned for you, breakfast, lunch, dinner, and snacks. You'll know exactly what to eat and when, taking all the guesswork out of balancing nutrition.
👩🍳 Chef-Created Recipes: Detailed recipes with clear instructions, ingredient lists, and nutritional information. Created by Kate Linne, professional chef and nutrition expert.
🥗 Sample Day Breakdown: See exactly how a balanced day of eating looks, with portion guidance and timing recommendations.
💡 Quick Reference Guide: Key principles of menopause nutrition explained, which foods help and why.
⏱️ Meal Prep Tips: Time-saving strategies to make healthy eating effortless, even with a busy schedule.
🔬 The Science Made Simple: Brief explanations of why these specific foods support balance, so you understand what you're doing and why it works.
This Meal Plan Is Perfect If You:
✓ Are experiencing perimenopause or menopause symptoms
✓ Want natural, food-based approaches
✓ Love delicious food and refuse to eat bland "diet" meals
✓ Want practical, easy-to-follow guidance
✓ Are ready to feel better but don't know where to start
✓ Prefer informed-based strategies over fads and trends
✓ Want to support your long-term health.
By signing up, you agree to receive emails from Linne Nutrition. You can unsubscribe at any time. View our Privacy Policy.
Questions? We've Got Answers
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A: Yes, completely free. No credit card required. No hidden costs. We want to help as many women as possible experience how powerful nutrition can be during menopause.
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A: The meal plan includes options for various dietary preferences, and we provide substitution suggestions. Whether you're vegetarian, dairy-free, or have other needs, you'll find adaptable guidance.
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A: Absolutely! While the recipes are chef-created, they're designed for home cooks of all levels. Clear instructions, common ingredients, and straightforward techniques make these accessible to everyone.
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A: Many women notice improvements in energy and sleep within the first few days. Hot flush reduction and weight changes typically take 2-4 weeks as your body adjusts to the hormone-supporting nutrition.
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A: Yes! These are delicious, nourishing meals that anyone can enjoy. There's nothing "special diet" about them, just real, wholesome food that happens to be particularly supportive for women in menopause.
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A: You'll receive the meal plan PDF immediately via email. You'll also receive monthly tips, recipes, and guidance from us. You can unsubscribe anytime if you decide it's not for you.
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A: No. We send one helpful email per month with nutrition tips and recipes. Occasionally, we'll share information about our courses or retreats, but only when we genuinely think they'd benefit you. We respect your inbox.
Ready to Start Feeling Better?
Menopause doesn't have to mean suffering. With the right nutrition, you can manage symptoms and feel vibrant and energized.
Download your free 7-day meal plan now and start your transformation this week.
✓ Instant download, arrives in your inbox immediately
✓ No credit card required
✓ Unsubscribe anytime
✓ Your privacy is protected, we'll never share your email
Here's What Happens After You Submit
STEP 1: Check Your Email. Within minutes, you'll receive an email from us with your meal plan download link.
STEP 2: Download & Review. Open the PDF and familiarize yourself with the week's meals. Make your shopping list.
STEP 3: Follow the plan. Begin following the meal plan and notice how you feel when you nourish your body properly.
Additionally, you'll receive monthly nutrition tips and recipes to help you continue supporting your health journey.
P.S. You Deserve to Feel Good
You've been dealing with symptoms long enough. You've tried managing on your own with conflicting advice from the internet. Isn't it time to have a clear, expert-created plan?
This meal plan is completely free. There's literally no risk, no cost, nothing to lose, and potentially everything to gain.
Download it now. Try it for one week. Notice how you feel.
You deserve to thrive during menopause, not just survive it.
By signing up, you agree to receive emails from Linne Nutrition. You can unsubscribe at any time. View our Privacy Policy.