Menopause Recipe Book and Meal Plan

Maybe you've noticed that...

The weight seems to creep on despite doing what you've always done.
You're constantly hungry or thinking about food. Your old “diet” tricks don't seem to work anymore.
You know you should eat more protein and fibre — but have no idea what that actually looks like day to day.
You're exhausted by trying to decide what to cook.
You want to lose weight, but you don't want to spend the rest of your life dieting.

You don't need another list of foods you're not allowed to eat.

You need simple, satisfying meals that fit into real life.

There are plenty of diets that promise quick results. The problem is that most of them aren't designed to be followed for life.

This isn't about drastically cutting calories, banning foods or surviving on salads until you reach a certain number on the scales.

It's about learning how to build balanced, satisfying meals around protein, fibre, healthy fats and plenty of nutritious whole foods, in a way that you can actually continue doing.

And they can support your long-term health, strength and wellbeing too!

The goal isn't simply to lose weight. It's to create a way of eating that supports the woman you are now...and the woman you're going to be.

I’m a certified Menopause Wellness Practitioner, Women's Health Coach and member of The British Menopause Society.

I created this meal plan because one of the most common things women struggle with is knowing what to actually eat.

There is so much conflicting advice online — especially when it comes to menopause and weight loss.

I wanted to create something simple.

Something you could open on a Sunday, plan your week, do your shopping and know exactly what you're going to eat.

No perfection required. Just good food, a bit of planning and a much easier way to get started.

Can this meal plan help me lose weight?
Yes! The recipes and meal plan are designed around satisfying, nutritious meals with plenty of protein, fibre and healthy fats, three important components of a balanced diet that can support healthy, sustainable weight loss.

But this isn't a crash diet, a rigid calorie-controlled plan or a promise that you'll lose a certain number of pounds in 28 days.

Instead, you'll learn how to put together balanced meals that keep you satisfied, nourish your body and support your weight-loss goals while developing eating habits you can continue long after the 28 days are over.
Is this suitable if I'm on HRT?
Yes. The meal plan is based on general healthy eating principles and can be used whether you're taking HRT or not. It isn't designed to replace medical advice or treatment, and if you have a specific medical or dietary condition, speak to your healthcare professional about your individual needs.
How do I get the recipe book and meal plan?
It's a digital download so you'll receive access after purchase and can start using it straight away!
Will I have to give up carbs?
No! Carbohydrates can absolutely be part of a healthy diet. The focus is on choosing nourishing sources and combining them with protein, fibre and healthy fats to create balanced, satisfying meals. You won't find a list of foods you have to ban.
Are the recipes complicated or time-consuming?
They're designed for real life. You don't need to be a confident cook or spend hours in the kitchen. The aim is to give you practical meal ideas that are straightforward to prepare and easy to fit around everyday life.
What if I don't like / can't eat certain foods?
The meal plan is designed to give you plenty of ideas rather than requiring you to follow it rigidly. If there are foods you don't eat, you can swap them for alternatives you enjoy.
Do I have to follow the meal plan exactly?
Not at all! Think of the 28-day plan as a helpful framework, not a set of rules. Swap meals, repeat favourites, change portions and make it work for your life. The aim is to make healthy eating easier, not create another set of rules you feel you have to follow perfectly.
I've tried every diet going. Why would this be any different?
Because this isn't asking you to go “on a diet” for four weeks.

There's no dramatic detox, food list full of things you can't eat or unrealistic promise of rapid weight loss.

Instead, the meal plan helps you practise the fundamentals of a healthy, satisfying way of eating — protein, fibre, healthy fats, plenty of plants and balanced meals — so that what you learn can continue beyond the 28 days.

The aim isn't to help you survive another diet. It's to help you find a way of eating and losing weight that you can actually live with.

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Terms & Conditions for Digital Products

Last updated: September 2026

These Terms & Conditions apply to digital products purchased from Jane Alexander including but not limited to e-books, guides, workbooks, meal plans, recipe books, toolkits, checklists and other downloadable digital resources.

By purchasing and downloading a digital product, you agree to these Terms & Conditions.

1. Digital Products

All products covered by these Terms & Conditions are digital products supplied electronically. No physical product will be sent unless this is specifically stated in the product description.

Digital products may include, for example:

The Menopause Recipe Book and Meal Plan
The Menopause Toolkit
The Menopause Health Guide
The Gentle Freedom Starter Kit
Menopause nutrition guides
Menopause guides for organisations
Workbooks, checklists and other downloadable resources

The specific contents of each product will be described on the relevant sales page at the time of purchase.

2. Personal Use Only

Unless otherwise agreed by me in writing, all digital products are supplied for personal, non-commercial use only.

They are intended for individual readers to support their own knowledge, education and wellbeing.

Your purchase gives you a personal, non-transferable licence to use the digital product for your own personal purposes.

You may not:

share the product with another person;

forward, email or otherwise distribute the download;

upload it to a website, social media platform, shared drive or online community;

copy or reproduce the content in whole or in part;

sell, resell or otherwise commercially exploit the product;

use the content as part of client work;

use it in workshops, courses, memberships, programmes or group sessions;

use it as a business resource;

remove copyright or ownership notices; or

create another product based substantially on the content.

If you would like to use any of my content for professional, educational or commercial purposes, please contact me first to discuss written permission or an appropriate licence.

3. Copyright and Intellectual Property

All intellectual property rights in the digital products and their contents remain with Jane Alexander unless otherwise stated.

This includes, but is not limited to, the written content, recipes, meal plans, wording, graphics, worksheets, frameworks, branding and original materials contained within the products.

Purchasing a digital product does not transfer ownership or copyright to you.

You are purchasing a personal licence to use the product, not ownership of the underlying intellectual property.

4. No Redistribution

You must not distribute any digital product, in whole or in part, whether free or paid, without my prior written permission.

This includes sharing the product with friends, family members, colleagues, clients, customers, employees or members of an organisation.

If someone else would like access to the product, please direct them to the original sales page so that they can purchase their own copy.

5. Digital Delivery and Instant Access

Digital products are normally supplied by download or electronic delivery immediately following purchase.

By purchasing a digital product, you receive the product immediately rather than waiting until the end of a statutory cancellation period.

Once supply begins, you will lose your statutory 14-day cancellation right for that digital content.

Your statutory rights in relation to faulty, defective or incorrectly described digital content are not affected by these Terms & Conditions.

For EU consumers, any applicable withdrawal rights and waiver will be handled through the checkout process in accordance with applicable consumer law.

6. Cancellation and Refunds

Digital products are different from physical products because they can be accessed, downloaded and retained immediately.

Where you have expressly requested immediate access to a digital product and acknowledged that your statutory cancellation right will be lost once supply begins, you will generally not be entitled to cancel simply because you have changed your mind after the download or access has commenced.

However, nothing in these Terms & Conditions limits or excludes any statutory consumer rights that cannot legally be excluded.

If a digital product is faulty, does not match its description, or does not meet the requirements imposed by applicable consumer law, you may have rights to a repair, replacement or refund as appropriate.

If you believe there is a problem with a digital product, please contact me at jane@janemackaycoaching.com as soon as possible and explain the issue. I will do my best to resolve it promptly.

Any discretionary refund offered outside your statutory rights is entirely at my discretion.

7. Refunds Following Cancellation

Where you are legally entitled to a refund, the refund will normally be made using the original payment method.

Where a refund is agreed, you must stop using the digital product and delete any downloaded or saved copies from your devices.

You must not retain, share, copy or use the product following a refund.

8. Health and Medical Disclaimer

My digital products provide general educational and wellbeing information relating to menopause, nutrition, lifestyle and health.

They are not medical advice, diagnosis or treatment and are not intended to replace advice from your GP, menopause specialist, pharmacist, dietitian or other suitably qualified healthcare professional.

Individual health needs vary. Information provided in my digital products may not be appropriate for everyone.

You should seek appropriate professional medical advice about your own circumstances, particularly if you have a medical condition, take medication, are pregnant or trying to conceive, have a history of an eating disorder, or have any concerns about your health.

You remain responsible for decisions you make about your own health and wellbeing.

9. Recipes and Nutrition Information

Recipes, meal plans and nutritional information are provided for general educational purposes.

Nutritional values, where provided, are estimates and may vary according to ingredients, brands, quantities and preparation methods.

You are responsible for checking food labels and ingredients and for considering your own allergies, intolerances, dietary requirements and medical circumstances.

If you have a diagnosed medical condition or specific dietary requirement, please seek appropriate professional advice before making significant changes to your diet.

10. Accuracy and Updates

I make reasonable efforts to ensure that the information contained in my digital products is accurate and up to date at the time of publication.

However, health and nutrition information can change, and I cannot guarantee that every piece of information will remain current indefinitely.

Digital products are educational resources rather than a substitute for personalised professional advice.

Where appropriate, I may update or correct digital products. Any such updates are provided at my discretion unless otherwise stated on the relevant product page.

11. Personal Results

Individual experiences and results will vary.

Any examples, testimonials or experiences shared in connection with my products are illustrative and should not be understood as a guarantee of a particular outcome.

I do not guarantee that you will achieve any particular health, wellbeing, weight, symptom or lifestyle outcome from using a digital product.

12. Third-Party Links and Recommendations

Some digital products or related communications may contain links to third-party websites, products or services.

Where I receive a commission from a recommendation, I will aim to make this clear.

I am not responsible for the content, availability, accuracy, security or performance of third-party websites, products or services.

Any purchase you make from a third party is subject to that third party's own terms and conditions.

13. Your Responsibility

You are responsible for ensuring that the information you provide when purchasing a product is accurate and that you have the necessary equipment, software and internet access to download and use the digital product.

You are also responsible for keeping your downloaded copy secure and preventing unauthorised access to it.

14. Changes to These Terms

I may update these Terms & Conditions from time to time, for example to reflect changes to my products, business or applicable law.

The version of the Terms & Conditions applicable to your purchase will be the version in force at the time you purchased the product.

15. Contact

If you have any questions about these Terms & Conditions, a digital product or a purchase, please contact:

Jane Alexander at jane@janemackaycoaching.com

16. Governing Law

These Terms & Conditions are governed by the laws of England and Wales.

Nothing in these Terms & Conditions affects any statutory rights you may have as a consumer that cannot legally be excluded or limited.

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Refund and Return Policy

All products purchased through this checkout are digital products and are supplied electronically. No physical product will be sent.

Because digital products are made available for immediate access, you will be asked at checkout to consent to immediate delivery.

By completing your purchase and requesting immediate access, you expressly consent to the digital product being supplied immediately and acknowledge that, once supply begins, you will lose your statutory 14-day cancellation right for that digital content.

For this reason, refunds are not normally available simply because you have changed your mind after accessing or downloading the digital product.

This does not affect your statutory consumer rights. If a digital product is faulty, does not match its description, or does not meet the requirements of applicable consumer law, you may be entitled to a repair, replacement or refund as appropriate.

If you experience a problem with your purchase or believe the digital product is faulty, please contact me at jane@janemackaycoaching.com and I will be happy to help resolve the issue.

Where a refund is agreed or legally required, you will be asked to stop using the digital product and delete any downloaded or saved copies.

Nothing in this Refund and Return Policy limits or excludes any consumer rights that cannot legally be excluded.

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