A TASTE OF HOW I COACH

How to Eat Well in Midlife When Life Doesn't Go to Plan

Get 7 simple menopause-friendly recipes - plus the shortcuts, swaps and coaching tips that make eating well easier when you're tired, busy or short on time..

You already know you should eat more protein, fibre and plants.

The harder bit?

Making it happen when you're tired, the fridge is half empty and dinner needs to happen in 15 minutes.

Download the free recipe collection below

Free PDF · 7 recipes · practical, food-first ideas

Because knowing what to eat isn't usually the problem

 

You've most likely read all the advice.

Eat more protein.
Eat more fibre.
Eat more plants.
Choose healthy fats.

It all sounds simple.

Until it's Tuesday evening.

You're tired. Work ran late. You haven't planned anything. The fridge isn't inspiring. And the last thing you want is another complicated recipe - or another set of rules telling you what you're doing wrong.

This guide is designed for those days.

That's exactly the philosophy I have put into the seven recipes: simple food, flexible choices and practical ways to make good nutrition fit around real life.

What's inside the free recipe collection?

  • 7 simple recipes

    From a 5-minute Berry, Flax & Protein Breakfast Bowl to a 15-minute Salmon & Grain Bowl and a comforting Edamame & Pea Pasta.

  • Easy swaps

    Don't have the exact ingredient? That's okay.

    Each recipe includes practical alternatives so you can adapt it to what you have, what you like and how much energy you've got.

  • Real-life shortcuts

    Frozen vegetables. Microwave grains. Make-ahead ingredients. Leftovers.

    Because healthy eating shouldn't require a perfectly organised life.

  • My coaching tips

    Each recipe includes one small idea designed to make the behaviour easier to repeat.

    For example:

    “Don't rely on morning-you to make decisions.”

    or:

    “Build, don't cook.”

    These are what make this different from simply downloading another recipe collection.

This isn't another 7-day meal plan

It's deliberately different.

The 7-Day Menopause Meal Plan gives you a week's structure. This recipe collection shows you how to make nourishing food work when your week doesn't go to plan. You don't have to follow these recipes in order. You don't have to make all seven.You don't have to eat perfectly.

Pick one. Make it this week. Change anything you need to.

That's actually the instruction I give at the beginning of the PDF.

GET THE FREE RECIPES

Nutrition you can actually use

 

This isn't a recipe collection built around restriction, calorie counting or “good” and “bad” foods.

The recipes show how to bring together:

Protein
For satisfying, nourishing meals.

Fibre & plants
Through vegetables, fruit, pulses, wholegrains, nuts and seeds.

Healthy fats
From foods such as olive oil, nuts, seeds and oily fish.

Flexibility
Because the best approach is one you can actually live with.

That's consistent with my broader nutrition approach, which emphasises food-first eating patterns, protein, plant foods, healthy fats and flexibility rather than perfection.

Get your free 7 Menopause-Friendly Recipes

Created by

Me, Phillipa Jacobs-Smith, The Menopause Health Coach

I help women navigate perimenopause and menopause with evidence-informed nutrition, lifestyle and behaviour-change support.

My approach isn't about giving you more rules. It's about helping you understand what matters - and work out how to make it fit your actual life.

This recipe collection is a small taste of that approach.

7 Menopause-Friendly Recipes for Busy Midlife
7 Menopause-Friendly Recipes for Busy Midlife
£0.00

Simple, nourishing meals without the pressure to eat perfectly.

You already know you should eat more protein, fibre and plants. The harder part is making it happen when you’re tired, busy, the fridge is half empty and dinner needs to happen in fifteen minutes.

This free recipe collection gives you 7 simple menopause-friendly recipes designed for real midlife - with practical swaps, shortcuts and coaching tips to help you make nourishing food work in everyday life.

Inside you’ll find:

• 7 simple, food-first recipes
• Protein- and fibre-rich meal ideas
• Easy swaps for different preferences and needs
• Shortcuts to make healthy eating easier on busy days
• Practical coaching tips to help you make better choices without aiming for perfection

This isn’t a rigid meal plan. Pick one recipe, make it this week, and change anything you need to.

A taste of how Phillipa coaches: practical nutrition, flexible choices and realistic strategies that help close the gap between knowing what your body needs and consistently giving it what it needs.

No perfection required

These recipes are designed as general, food-first ideas - not a medical treatment plan.

They include approximate nutrition information, allergen information and practical alternatives. If you have a medical condition, allergies or take medication, speak to your doctor or a registered dietitian about your individual needs.