A 28-day meal plan built around you
Your stage, your symptoms, how you eat and what you can't. Twelve questions, then a plan built from your answers. See day 1 before you pay.
- Everything, no red meat, pescatarian, vegetarian or vegan
- Allergies excluded ingredient by ingredient: gluten, dairy, eggs, nuts, soy, fish, shellfish, sesame
- Foods you don't like, left out
- Cooking time that fits your day: 15, 30 or 45 minutes
- Portions for you, or for the whole household
- Protein, fiber and calcium targets set for your age and body
- Weekly shopping lists, sorted by aisle
- Swap up to 5 recipes in the first 14 days
$27, one-time. Tax included. PDF and a web version in your account.
30-day money-back guarantee.
See day 1 and your plan profile free, before you pay. Both plans: this one and the 12-week strength plan, save $15.
How it works
- 1
Answer 12 questions
About 90 seconds. How you eat, what you can't, how long you have to cook, who you cook for.
- 2
See your plan before you pay
Your plan profile, week 1 and every recipe for day 1.
- 3
Get all 28 days
A PDF to print or keep on your phone, and a web version in your account.
An example plan
Example: vegetarian · no gluten · 30 minutes a day · cooking for 3–4 · batch day on Sunday.
Page 1: built around you
Week 1 at a glance, with daily totals
Day 1: every recipe in full
Your answers, your plan
| You tell us | Your plan |
|---|---|
| How you eat, from everything to vegan | Every recipe fits it |
| Allergies and intolerances | Excluded ingredient by ingredient |
| Foods you won't eat | Left out of every recipe |
| Height, weight and activity | Your protein and calorie targets |
| Your goal | Maintenance, a gradual deficit, or no numbers at all |
| Time to cook | Weekday recipes fit it; longer ones move to the weekend |
| Batch cooking | A prep session on Sunday, and leftovers for next-day lunches |
| Who you cook for | Quantities and shopping lists scale; your targets stay yours |
| Advice from your doctor: lower salt, sugar or fat | Recipes filtered for it |
| Your stage check, if you've done it | Small changes for your main symptom. If it's sleep: caffeine only before noon, and dinner at least 2 hours before bed |
What every plan is built on
- Protein: 1.2 g per kg of body weight a day, spread across meals: the low end of the 1.2 to 1.6 g range in the 2025–2030 Dietary Guidelines for Americans.
- Fiber: 14 g for every 1,000 calories, the National Academies' reference intake.
- Calcium: 1,000 mg a day up to 50, 1,200 mg from 51.
- Sodium: less than 2,300 mg a day.
- Added sugar: no more than 10 g per meal and 5 g per snack, in line with the 2025–2030 Dietary Guidelines.
- Calories: a standard formula for your age, height, weight and activity. If you choose weight loss, the plan aims for no more than 1 to 2 pounds a week and never goes below 1,400 calories a day.
- Nutrition: calculated for every ingredient from the USDA's FoodData Central database, not estimated.
Free 7-day plan or 28 days built around you
| Free 7-day plan | 28-day plan built around you | |
|---|---|---|
| Days | 7 | 28 |
| Diets | Everything, vegetarian, vegan | Everything, no red meat, pescatarian, vegetarian, vegan |
| Allergies and foods you won't eat | — | Excluded |
| Your protein and calorie targets | — | ✓ |
| Cooking time, batch day, household size | — | ✓ |
| Shopping lists | 1 week | 4 weeks, by aisle |
| Recipe swaps | — | Up to 5 |
| Price | Free | $27, one-time |
Who this plan isn't for
This plan isn't built for pregnancy or breastfeeding, kidney disease or a low-FODMAP diet. If you tell us any of these, we won't sell it to you. If a doctor or dietitian has given you a specific diet, follow theirs.
What food can and can't do
Food won't stop hot flashes: The Menopause Society doesn't recommend diet changes for them. It does help protect muscle and bone, and keeps energy steadier.
60 recipes from the plan, with photos, in one book
Frequently asked questions
Is this a PDF or an app?▾
Both: a PDF to print or keep on your phone, and a web version in your account. It's a one-time purchase, not a subscription.
I'm vegan and gluten-free, with a nut allergy. Will it work?▾
Tell us in the questions. We check whether a full plan is possible before you pay. If your restrictions make a target hard to reach, such as protein, you'll see by how much. If a plan can't be built, we won't sell it.
Can I cook for my family too?▾
Yes. Choose who you're cooking for, and quantities and shopping lists scale. Your protein and calorie targets are set for your portion.
Will it help me lose weight?▾
If you choose gradual weight loss and your weight is above the healthy range, the plan sets a modest calorie deficit: no more than 1 to 2 pounds a week, the pace the CDC says is more likely to last, and never below 1,400 calories a day. If you have, or have had, an eating disorder, the plan contains no numbers at all.
I take a GLP-1 medication. Is it suitable?▾
Yes. The plan doesn't add a further calorie cut, and it puts protein at every meal to help protect muscle.
Will it help my hot flashes?▾
Not directly: The Menopause Society doesn't recommend diet changes for hot flashes. If hot flashes or sleep lead your symptoms, evening meals stay mild and caffeine comes early; some women find that helps, though trials haven't shown it reduces hot flashes.
What if I don't like some of the recipes?▾
Swap up to 5 recipes in the first 14 days, and the week rebuilds around your change.
How will it show on my card statement?▾
As LINK.COM* PERIMENOSTAGE. Payment is processed by Stripe through Link.
Can I get a refund?▾
Yes. If the plan isn't right for you, request a refund from your account within 30 days and you'll get your money back in full, no questions asked. Access to the plan ends when the refund goes through.
Your plan, built from your answers.
12 questions, then see day 1 free.
Build my plan — $2730-day money-back guarantee.
Sources
- US Department of Agriculture and US Department of Health and Human Services. Dietary Guidelines for Americans, 2025–2030.
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. Washington, DC: The National Academies Press; 2005.
- MedlinePlus Medical Encyclopedia. Calcium in diet.
- CDC. Steps for Losing Weight. Healthy Weight and Growth (January 17, 2025).
- The North American Menopause Society. The 2023 nonhormone therapy position statement of The North American Menopause Society. Menopause. 2023;30(6):573-590.