Free · Printable · No charge, ever
The menopause nutrition planner
A week on one page. What to aim for, why it matters, and room to write down what actually happened — built around the nutrients UK guidance actually supports through perimenopause and menopause.
Built on guidance, not trends
Calcium, vitamin D, protein, iron, fibre — the things UK clinical guidance actually points at during this stage of life, at the amounts it names.
One page, designed to be printed
It goes on the fridge. Tick boxes, a note column, and space for how the week actually went rather than how it was supposed to go.
A symptom and cycle note
Somewhere to record cycle length, the nights you didn’t sleep, when the flushes started. Under current guidance, for women over 45, that record is the diagnostic method.
Nothing to buy
It doesn’t sell you a supplement and it isn’t a trial of anything. It’s a planner. Print it, forward it to a friend, ignore it for a fortnight.
Both pages, before you decide
That’s all of it — no second half held back. The PDF is A4, prints cleanly in black and white, and is laid out to be written on.
Where shall we send it?
Pop your address in and we’ll email you the planner as a PDF. You’ll be asked to confirm first — nothing is added to the list until you do.
The planner is general information about nutrition through perimenopause and menopause. It isn’t medical advice and it isn’t a substitute for seeing your GP or a registered dietitian, who can consider your own history and circumstances. Don’t start a supplement on the strength of a planner — particularly iron, where too much carries its own risks.