GOOD PLANS | MENU PLANS THAT TASTE BETTER
Watch this quick video to learn more.
Support your hormone health with three weeks of delicious, nourishing recipes designed for real life. Your Good Plan includes weekly meal prep guides, grocery and larder lists, smoothie and snack suggestions, plus practical, evidence-based nutrition tips to help take the mental load out of healthy eating. Created with seasonal whole foods and plenty of flexibility, it's a simple, achievable way to eat well with confidence while supporting your energy, vitality and hormone health.
Why I made this plan
Firstly, I intentionally call this a menu plan, not a meal plan.
Meal plans can feel rigid and prescriptive — like there's only one right way to eat. That's never been my approach to nutrition.
Instead, I've created a flexible framework that inspires the kinds of meals we should be eating more often to support hormone balance, energy and overall wellbeing. It provides structure when you need it, while leaving plenty of room for real life.
My hope is that this plan takes the stress out of meal planning, helps you build sustainable habits, and reminds you that eating to support your hormones can be simple, delicious and enjoyable.
Whether you're experiencing hormonal symptoms or simply want to eat in a way that better supports your long-term health, this plan is designed for you and your family.
If you're experiencing symptoms that are significantly affecting your quality of life, consider reaching out to a qualified health professional who can provide personalised support alongside the guidance in this plan.
A few helpful things to know before you dive in…
Do I have to follow the menu exactly?
Absolutely not.
The weekly menu is there to inspire and guide you, not to dictate your week. Feel free to swap meals around, repeat your favourites, enjoy leftovers or head out for dinner when life calls for it.
The recipes have been arranged to make shopping and prep simple, but there are no rules about what you cook or when. Consistency over time will always have a far greater impact than following any plan perfectly.
What if I don't like/have an intolerance to an ingredient?
No problem.
Think of the recipes as a starting point. If there's an ingredient you don't enjoy, have an allergy to, or simply can't find, swap it for something similar.
For example, if sardines aren't your thing, choose another oily fish like salmon, trout or mackerel to keep those beneficial omega-3s on the menu. Cooking should work for you - not the other way around.
How do the shopping lists work?
Each week's shopping list includes all of the fresh ingredients you'll need to prepare that week's recipes. You'll also find a Larder List at the beginning of the plan, which outlines the pantry staples I recommend keeping on hand throughout the three weeks.
Because every household is different, ingredient quantities aren't provided on the shopping lists. Whether you're cooking for one, two or a family of five, the amount you'll need will vary depending on how many recipes you choose to make and how many people you're feeding.
Pro tip: AI can be your best friend here. Simply paste the weekly meal grid and recipe links into a free AI tool like ChatGPT and ask it to generate a consolidated shopping list for the number of people you're feeding. It'll calculate the ingredient quantities, combine duplicate items into one easy list, and even organise everything by supermarket aisle if you ask. It's a simple way to save time and make the plan work for your household.
What if I miss a week or fall off track?
Life happens.
One busy week, takeaway dinner or weekend away won't undo all the good you're doing. Simply pick up where you left off, revisit your favourite recipes or repeat a week whenever it suits.
Progress isn't about being perfect - it's about building sustainable habits that you can come back to again and again.
Will I lose weight if I follow this plan?
This Good Plan isn't designed to be a weight loss plan, and I don't believe health is measured by the number on the scales.
Instead, it's designed to help you nourish your body with balanced, satisfying meals that support hormone health, energy and overall wellbeing. For some people, that may naturally lead to changes in body composition, while others may simply notice improvements in energy, digestion, cravings, mood or their relationship with food.
If body composition or fat loss is one of your goals, I'd love to help. Reach out via email or book a consultation, and I can provide personalised nutrition support tailored to your goals, lifestyle and health needs.
