Free Guide

The Perimenopause Plate

A free 7-day meal plan built around foods that actually support hormones in your 40s. The same one I give to every new coaching client on day one.

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The Perimenopause Plate, a free 7-day meal plan PDF, shown as a cover mockup

What's inside

Real food, real plan, no rules

A 7-day meal plan

Breakfasts, lunches, and dinners built around protein, fiber, and blood-sugar-friendly carbs. Designed for the way perimenopausal hormones actually work, not the way diet culture wishes they did.

A grocery list

Organized by aisle so you can walk in, fill your cart, and walk out. No mid-shop scrambling, no half-remembered substitutions, no overspending on ingredients you only need a pinch of.

Three cottage cheese recipes

The casein-to-whey ratio in cottage cheese gives you slow-release protein without spiking insulin. These three recipes are the ones my clients make twice. The pancakes especially.

Megan Rabby, Certified Holistic Nutritional Practitioner

Who made this

Hi, I'm Megan

I'm a Certified Holistic Nutritional Practitioner through the Canadian School of Natural Nutrition. I built The Hormone Edit because I watched too many women in their 40s be told their bloodwork was "normal" while they felt anything but.

The Perimenopause Plate is the starting point I give every new client on day one. It's not a diet. It's the foundation I build the rest of their plan on. Try it for a week and tell me what shifts.