MenoPlate
Nourish to flourish, and eat your way through menopause with a simple 30 day nutrition plan.
Menopause changes how your body handles food, which is why the way you've always eaten may have stopped working. This course shows you how, what and when to eat now to balance your blood sugar, calm inflammation and manage your weight.
Thirty days. One action each day. Nothing banned.
START EATING WELL · £49
You're eating the way you always have, but your body has changed.
Maybe the weight has crept on around your middle, you hit a wall of tiredness every afternoon, and bloating has become part of everyday life. You've probably tried diets before, read so much contradictory advice that you no longer know what to believe, and been told by your GP to simply eat less and move more.
The truth is that you have oestrogen receptors all over your body, including in your gut, so when oestrogen falls it changes how you process food, store fat and manage your blood sugar. This course explains exactly what has changed, then gives you one simple action a day to work with your body rather than against it.
It isn't a diet, so there's no calorie counting and nothing is banned.
You're ready to feel at home in your body again.
- You're in perimenopause or menopause and your weight, energy or digestion has changed.
- You're tired of diets and conflicting advice and want to understand what your body needs now.
- You'd love steadier energy, less bloating and fewer sugar cravings.
- You're on HRT, or not, and want the nutrition habits that hormones alone can't give you.
- You'd like a simple, self guided plan you can follow at home and start whenever suits you.
Thirty days. One action each day.
Each day explains the science simply, then gives you one achievable action, and you can skip a day and catch up whenever you like.
Understand what menopause does to your metabolism
Before you start, you'll learn how oestrogen affects your metabolism and insulin sensitivity, why inflammation rises, how your gut microbiome changes, and why your nutritional needs are different now, so every action you take makes sense.
Read your daily tip
Around 10 to 15 minutes of plain English science, explaining what's happening and why it matters.
Take one action
A single, achievable change that takes between 5 and 20 minutes and fits into a busy day.
Tick it off
Daily completion boxes help you see your progress building and keep you motivated.
Write your manifesto
On day 30 you'll create your personal nutrition manifesto, so the habits stay with you for life.
Everything you need, and nothing you don't.
The complete course booklet
A beautifully designed 45 page PDF written in plain English, which is yours to keep and come back to.
One tip for every day
Thirty days of simple science and one clear action, so you always know exactly what to do next.
Daily tick boxes
Completion boxes for every day, so you can see your consistency building.
Micronutrient guides
Quick reference guides for calcium, magnesium, iron, vitamin D and the B vitamins.
8 bonus Mediterranean recipes
Two breakfasts, two lunches, two dinners and two snacks to make eating well easy and delicious.
Your nutrition manifesto
A guided template to complete on day 30, plus WhatsApp access to me for your questions.
A nutritionist who has lived it herself.
I'm Charlotte, a nutritionist, personal trainer and menopause coach with more than ten years of experience helping women over 40 feel strong, energised and comfortable in their bodies again.
At 39 I made one simple change that I credit with how well I've done since, which was adding protein to my breakfast. I don't believe in banning foods or counting calories, and this course is full of the small, realistic changes that have worked for me and the women I coach.
One payment. Instant access.
No subscription and no hidden fees, and your course is yours to keep forever.
- The complete 45 page course booklet
- 30 daily tips and actions
- Daily tick off completion boxes
- Micronutrient reference guides
- 8 bonus Mediterranean recipes
- WhatsApp access to me for your questions
Secure checkout. Your course is sent to you straight away after payment, so you can start whenever suits you.
Frequently asked questions
How is this different from free nutrition advice?
Most advice online isn't written for menopause. This course starts with the hormonal changes that affect how your body handles food, and it's written by a nutritionist who has been through it herself.
I'm on HRT. Is this still relevant?
Absolutely. HRT can be a brilliant support, though it won't change your gut health, your blood sugar or the inflammation that the food on your plate affects every day. Those are the things this course focuses on.
How much time does it take each day?
Around 10 to 15 minutes to read your daily tip and between 5 and 20 minutes for your action. If you miss a day, simply pick up where you left off.
What format is the course?
It's a downloadable PDF that arrives straight after payment, so you can read it on your phone, tablet or computer, or print it out and tick off each day.
When will I notice a difference?
Many women notice more energy and less bloating within the first week, steadier blood sugar by the end of week two, and deeper changes over three to four weeks. Everyone is different, so go at your own pace.
Is this a diet?
No. There are no forbidden foods, no calorie counting and no complicated rules, just simple changes that help you work with your body.
What if I'd like more personalised support?
I offer 1:1 menopause coaching, personal training in Sitges and online, and personalised plans. Send me a message on WhatsApp on 655 023 656 and we can chat about what would suit you best.
What my clients say
I went to Charlotte to help me get back in shape as well as to lose weight, two big challenges. She has been very patient and understanding with me, gradually guiding me towards exercising again. As for my weight loss objective, Charlotte has been amazing. I have consulted many dieticians and nutritionists in my life, and Charlotte has by far been the best experience. Her approach is really interesting and effective, and her daily follow up with advice, recipes and kind words was very encouraging. I lost 5kg in as many weeks and hope to continue in the same trend. Thanks Charlotte!
Nadine
Menopause is not the end, it's the beginning.
