Two weeks of simple, whole-food December meals that keep you going

The Steady-Energy Christmas Meal Planner for Perimenopause and Menopause. Meals built on protein, vegetables, beans and pulses, with herbs and spices from around the world, and festive treats planned in, not banned.

30 meals · 2 weeks of planner pages · Instant PDF download

Does this sound like you?

You're standing at the wardrobe before the Christmas party and nothing feels right. The dress that fitted last year is tight around the middle, so you reach for the black trousers again.

By 3pm you're running on empty, so you have another coffee and whatever's in the office tin. You're snappy with the people you love most, and you're lying awake at 3am wondering where your energy went.

Then dinner is whatever's quickest at 7pm, because you're too tired to think. And you're already telling yourself, "I'll sort myself out in January."

You said that last year too.

You're not doing anything wrong. Perimenopause and menopause change how your body responds to the way you've always eaten. What worked at 35 often doesn't work now, and December piles on more than any other month.

You don't need to give up Christmas. You need a plan that works with your body now.

That's what this planner is. Twenty minutes on a Sunday, and your meals, your shopping and your party days are sorted, with your favourite treats built in. So this year, you get to enjoy Christmas and head into January feeling more like yourself.

Is this for you?

This is for you if

  • You're in perimenopause or menopause and December already feels like a lot.
  • You want to eat well without spending hours planning.
  • You'd rather cook real food than rely on packets.

This isn't for you if

You're looking for a calorie-counted plan, or medical advice for a health condition. Your GP or a registered dietitian is the right person for that.

What's inside

  • The Steady-Energy Plate: a simple way to build every meal from protein, vegetables, beans and pulses, using your hand as the measure.
  • Ten protein-first breakfasts: three-egg omelettes, chia yoghurt pots and more.
  • Ten whole-food lunches: plus a five-minute formula for packing your own.
  • Ten dinners, ten flavours: Moroccan, Thai-style, Persian, Italian, Caribbean and more, all made with herbs and spices.
  • Festive treats your way: how to enjoy mince pies, chocolate and Christmas cake as part of the plan.
  • A party-day plan: what to eat before you go out, and the morning after.
  • Two weeks of planner pages: plus a filled-in example week to show you how.
  • A shopping list by aisle: with a spice shelf and five rescue meals for busy nights.
  • A daily energy check-in: score your 3pm energy and spot what helps you.

A peek inside

From Section 02: The Steady-Energy Plate

  • One palm of protein: eggs, chicken, turkey, fresh fish, prawns, tofu, Greek yoghurt.
  • Two handfuls of vegetables: cavolo nero, chard, leeks, red cabbage, squash, fennel.
  • One cupped handful: lentils, chickpeas, beans, wholegrain or black rice, sweet potato.
  • One thumb of healthy fat: olive oil, nuts, seeds, avocado, olives.

From Section 05: Moroccan chicken traybake

Chicken thighs, chickpeas, red onion and peppers tossed in olive oil with cumin, cinnamon and smoked paprika. Finish with fresh coriander and a squeeze of lemon.

Get your planner

£17

Launch price until Sunday 1 November at midnight. Then £27.

A 29-page printable PDF, yours to keep.

About me

I'm Pamela Windle. I'm an integrated women's health coach, and I specialise in perimenopause and menopause. I trained in functional nutrition with Dr Jessica Drummond, and I've been a personal trainer since 2000.

Questions

What do I get?

A 29-page planner with a plate guide, thirty whole-food meals, a treat and party-day plan, two weeks of planner pages, a shopping list and a daily energy check-in.

How do I receive it?

Straight after you pay, you'll get access to download it.

What format is it?

An A4 PDF. Use it on your phone or tablet, or print the planner pages and stick them on the fridge.

What if something goes wrong?

As this is an instant download, all sales are final. If you have any trouble with your file, message me and I'll sort it.

Who made it?

I did, Pamela Windle. It's general information, not medical advice. If you have a health condition, allergy or take medication, check changes with your GP, pharmacist or a registered dietitian.

Nothing is banned. Everything is planned.