Fit & Flourish · 7-Day Plan

Strong Bones & Hormonal Belly Plan

Real food. Real science. Built for women over 40 who want to lose hormonal belly fat and protect their bones at the same time.

Iron-rich4 dairy serves dailyBudget-friendlyHormone-supportive

Daily Non-Negotiables

  • 🍵 2–3 cups green tea (replace afternoon coffee)
  • 🥗 2 tbsp sauerkraut or kimchi with lunch
  • 🌱 1 tbsp ground flaxseed (add to oats or yogurt)
  • 🫒 2–3 tbsp extra virgin olive oil across your meals

The 7-Day Meal Plan

Days 1 & 2 are free to preview. Subscribe to unlock the full 7-day plan including grocery list and weekly prep guide.

~1,550

Calories

~18mg

Iron

4

Dairy serves

~$8 AUD

Daily cost

Breakfast

Spinach & Egg Scramble + Oats with Blueberries

2 eggs scrambled with baby spinach and 1 tbsp ground flaxseed. ½ cup rolled oats cooked with 200ml low-fat milk, topped with ½ cup frozen blueberries.

Iron: eggs + spinach1 dairy: milkLow GIOmega-3

Lunch

Tuna & Avocado Salad with Greek Yogurt

1 tin tuna in springwater on rocket and cucumber, ½ avocado, olive oil and lemon. 170g plain full-fat Greek yogurt with flaxseed. 2 tbsp sauerkraut.

Iron: tuna1 dairy: yogurtFermentedOmega-3

Dinner

Baked Salmon with Kale & Cottage Cheese

150g baked salmon with roasted kale in olive oil. ½ cup cottage cheese and a small boiled sweet potato.

Iron: kale + salmon2 dairy: cottage cheeseOmega-3Anti-inflam

Weekly Grocery Estimate

Free

Proteins

tuna, sardines, salmon, beef, eggs

~$28

Dairy

kefir, Greek yogurt, cottage cheese, milk

~$18

Veg & fruit

spinach, kale, frozen blueberries, avocado

~$17

Pantry

oats, lentils, brown rice, flaxseed

~$12

Total estimated weekly cost

~$79–85 AUD

Why This Plan Works

When oestrogen drops, your body stores fat differently — particularly around your abdomen. At the same time, cortisol rises, driving more belly fat storage. This plan tackles both: iron-rich foods support blood health, 4 daily dairy serves protect bone density, fermented foods rebuild gut bacteria that directly control belly fat, and every meal is low-GI to keep insulin stable and fat-burning switched on.