The Complete Perimenopause & Menopause Wellness Bundle | Nutrition, Meal Plans & Lifestyle Guides

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Buy 1 eligible ebook at its listed introductory price; 2 and save 5%; 3 and save 10%; 4 and save 15%; 5 and save 20%; 6 and save 25%; or 7 or more and save 30%.

Savings apply automatically to eligible ebooks in your cart. No code needed. Each selected part counts as one ebook, including the Meal Plan. Beyond Food Workbook & Tracker counts as one choice. Reading formats are not additional ebooks. Add all three choices separately to receive 10% off.

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Understand Your Transition. Plan Your Meals. Organize Everyday Wellness.

Navigate perimenopause and menopause with greater understanding and practical support with the Complete Perimenopause & Menopause Wellness Bundle from Health Empowers You. This digital collection brings nutrition education, 70 recipes, a 28-day meal plan, an adaptable 12-week lifestyle action plan, a printable workbook, and an editable Excel health tracker together across three separately purchasable choices.

Perimenopause and menopause can bring changes to sleep, energy, mood, concentration, menstrual patterns, and everyday wellbeing. These resources help you learn about the transition, plan balanced meals, organize movement routines, record observations, and prepare for healthcare appointments alongside professional medical care.

Choose Your Perimenopause & Menopause Resources

Choose Main Guide, 28-Day Meal Plan, or Beyond Food Workbook & Tracker. Each choice is purchased separately with its matching ZIP download. Beyond Food includes the action plan, printable workbook and Excel tracker together. Buying all three choices provides three guides, each in standard PDF, mobile-friendly PDF and EPUB, plus the workbook and tracker. Choose the reading format that suits your device. These are alternative editions of the same guides, not additional books.

Resources Available Across the Three Choices

1. The Full Perimenopause & Menopause Nutrition Guide

Explore everyday food choices and balanced meal planning with a practical perimenopause nutrition guide.

• 70 complete menopause recipes across five categories.
• Practical nutrition education for midlife wellness.
• Education about perimenopause and menopause.
• Balanced meal planning, flexible portions, and satisfying meals.
• Everyday food choices and food patterns supporting general health.
• Nutritional considerations during menopause.
• Information about bone health and relevant nutrients.
• Practical strategies for building repeatable eating habits.

Formats: standard PDF, mobile PDF, and EPUB, three files for this one menopause nutrition e-book.

2. The 28-Day Perimenopause & Menopause Meal Plan

Make daily meal organization more manageable with four complete weeks of example menus.

• 35 recipes selected from the nutrition guide, not additional recipes.
• Breakfast, lunch, dinner, and snack suggestions.
• Organized shopping lists with measured ingredients.
• Meal preparation and food storage guidance.
• Flexible portion adjustments.
• Ingredient-based nutritional estimates.
• Practical approaches to making daily meal planning easier.

This 28-day menopause meal plan provides example menus for one adult. Portions can be adjusted to individual needs. It is not a personalized calorie prescription or weight-loss program.

Formats: standard PDF, mobile PDF, and EPUB, three files for this one menopause meal plan.

3. Beyond Food: The 12-Week Menopause Action Plan

Connect movement, recovery, and everyday priorities through an adaptable menopause lifestyle guide.

• An adaptable 12-week lifestyle framework.
• Practical walking, strength-training, and fitness guidance.
• Gentle, home-based, and gym movement options.
• Sleep and recovery strategies.
• Education about hot flushes and night sweats.
• Stress, mood, and emotional wellbeing.
• Bone health and physical activity considerations.
• Information about HRT and non-hormonal treatment discussions.
• Vaginal, urinary, and sexual health topics.
• Supplement considerations and informed healthcare conversations.
• Progress reviews and manageable lifestyle goals.

Formats: standard PDF, mobile PDF, and EPUB, three files for this one action plan.

4. Perimenopause & Menopause Printable Workbook

Keep priorities, observations, and questions together in a printable menopause workbook.

• 12 weekly reflection and review worksheets.
• Four routine checkpoints.
• Personal goals and lifestyle planning.
• Menstrual bleeding and spotting records.
• Hot flush, night sweat, and sleep notes.
• Physical activity and strength-training worksheets.
• Food and bone-health planning.
• Medication and supplement review pages.
• Healthcare appointment preparation.
• Space to record treatment discussions and progress.

Format: one printable PDF.

5. Perimenopause & Menopause Results Tracker

Organize observations and healthcare records with an editable Microsoft Excel menopause symptom tracker containing four worksheets.

Weekly Review

• Weekly summaries across 12 weeks.
• Average recorded daytime hot flushes and night sweat episodes.
• Average actual sleep hours.
• Physical activity minutes and strength sessions.
• Optional weight and waist measurements.
• Personal notes and next steps.

Daily Record

• Daily hot flush counts and night sweat episodes.
• Actual sleep hours.
• Physical activity and strength sessions.
• Bleeding or spotting details.
• Treatment changes and relevant context.

Clinical Results

• Organize relevant laboratory and health results.
• Record test dates, measurements, and units.
• Document clinician interpretations.
• Record agreed actions and follow-up dates.

Treatment Changes

• Track prescribed treatment and lifestyle changes.
• Record medications, HRT, and supplements.
• Document doses, relevant effects, and review dates.
• Keep treatment information organized for appointments.

Use the hot flush tracker and related worksheets to organize observations, not to diagnose menopause, predict fertility, or determine treatment.

Format: one editable Excel spreadsheet with four worksheets.

How the Collection Works Together

Menopause is a personal transition, and experiences vary considerably. The nutrition guide provides food education, while the meal plan brings recipes and shopping lists into a convenient weekly structure.

The action plan helps organize realistic movement, sleep, recovery, and wellbeing routines. The workbook offers space for priorities, symptoms, and reflections, and the Excel tracker keeps useful records together for healthcare discussions. Buy all three choices separately to receive all five resources.

Who It's For

Adults experiencing perimenopause or menopause who want practical nutrition education, lifestyle guidance, and organizational tools. Areas of interest may include balanced nutrition, physical activity, sleep, symptom awareness, bone-health education, and preparing for medical appointments.

This menopause wellness bundle is inclusive of adults experiencing menopause, including those who do not identify as women.

Digital Delivery and File Formats

This is a digital-only product. No physical items will be shipped. Buying all three choices provides 11 files across three separate ZIP downloads: three standard PDF guides, three mobile-friendly PDF guides, three EPUB editions, one printable PDF workbook, and one editable Excel tracker.

Choose the appropriate formats for your compatible devices. Extract the ZIP and use suitable PDF, EPUB, and Excel applications to open the files. Some phones may require ZIP extraction tools. The formats are alternative editions of the same three guides, not nine different books.

Only your purchased choices are delivered through the store's digital-download system. No subscription or recurring payment.

Recipe Transparency

The 35 meal-plan recipes are selected from the 70-recipe nutrition guide. They are not additional recipes.

All 70 nutrition-guide recipes and all 35 meal-plan recipes are shared with the Health Empowers You PCOS Collection. The condition-specific educational guidance and tracking resources differ.

Some recipes also overlap with the Blood Pressure, Fatty Liver, and Sustainable Weight Management collections. Customers purchasing multiple collections should expect some shared recipe content; shared recipes are not presented as exclusive or entirely new.

Important Health Information

These resources are for general adult education and do not replace personalized medical advice, diagnosis, prescribed treatment, or hormone replacement therapy.

The materials have not been independently clinically reviewed, and recipes have not been kitchen-tested. Nutritional figures are ingredient-based estimates. Meal plans and exercise schedules are adaptable examples, not individualized medical prescriptions.

People experiencing early or surgical menopause, unexpected bleeding, pregnancy possibility, or significant medical conditions should seek appropriate professional advice.

Any bleeding after menopause requires medical assessment. Unexpected bleeding while using HRT also requires professional advice.

This collection does not claim to reverse menopause, restore hormones, guarantee symptom relief, eliminate hot flushes, prevent osteoporosis, or replace prescribed treatment.

Bring Your Midlife Wellness Planning Together

Choose the Complete Perimenopause & Menopause Wellness Bundle for practical nutrition education, convenient meal planning, adaptable lifestyle guidance, and organized records for healthcare conversations. Add each of the three choices separately to your cart to receive all five resources, and plan around what matters to you.