Cook & Thrive: Your 6-Week Menopause Nutrition & Cooking Program
Course Overview
Starts:
Tuesday, October 7, 2025 — 7:30-9:00 PM IST (online)
Duration:
6 weeks (one 90-minute live session per week)
Price: €349 (€299 Early Bird)
Why This Course Matters
Navigating perimenopause and menopause can be overwhelming — changes to mood, metabolism, energy, joints, and heart health feel real. But with the right tools — nourishing food, simple cooking strategies, and credible, evidence-based nutritional information — you can feel more balanced, confident, and in control.
Drawing on nearly 30 years in the food industry (plus my personal journey through a medically-induced menopause due to breast cancer), I’ve created this program to make healthy, menopause-friendly eating accessible, inspiring, and doable — for you and your family.
What You’ll Gain
By the end of these six weeks, you’ll be able to:
- Use weekly meal plans that cover your nutritional needs during perimenopause and menopause — without spending hours in the kitchen.
- Understand what nutrients matter most (like protein, magnesium, omega-3s) and how to cook to preserve them.
- Build confidence in cooking meals everyone—kids, partner, you—will love.
- Make smarter, faster decisions about shopping, food prep, and kitchen tools.
- Feel more in tune with your body, reduce menopausal symptoms, and support long-term health (brain, joints, heart, immunity).
What’s Included
- 6 Live Cook-Along Sessions — Cook in real-time with me + watch recordings if you can’t attend live.
- 75+ Recipes eBook — Delicious, nutrient-rich recipes tested and designed for this stage of life.
- Weekly Meal Plans — Flexible, family-friendly, and aligned with the weekly focus.
- Nutrition Notes — Simple guides on essential nutrients and how to get them through food.
- Shopping Lists & Equipment Tips — Save time, money, and reduce kitchen stress.
- Resource Library — Evidence-based materials from trusted experts intermixed with practical kitchen hacks.
- Menu Planner & Shopping List Template — Stay organised, reduce waste, make planning easy.
Weekly Themes
| Week | Focus |
|---|---|
| Week 1 | Brain Health – Eat to support memory, mental clarity, sleep |
| Week 2 | Inflammation & Joint Wellbeing |
| Week 3 | Mood & Hormonal Balance |
| Week 4 | Immunity & Gut Health |
| Week 5 | Heart Health & Metabolic Support |
| Week 6 | Sustainable Eating & Family Integration |
FAQ
- Will I get recipes I can share with my family?
Yes — all the meals are designed to suit family preferences while including menopause-supportive nutrients. - What if I can’t attend live?
All sessions are recorded so you can access them on your own time. - How much time will this take outside of live sessions?
Expect some prep, shopping, and cooking— I provide time-saving tips as part of the course to help you manage without stress. - My doctor has recommended certain foods/nutrients — can I work those in?
Absolutely. We’ll go over how to adapt meal plans to your specific needs. - I’m overwhelmed with conflicting nutritional advice — will this help me simplify?
Yes, that’s one of the core goals: simplify complex information, cut through the noise, so you can take actions every week. -
Testimonials
“Loved the relaxed and chatty style—felt like we were all in the same room! The mix of nutrition info and live cooking was excellent.”
“Clear instructions and accessible ingredients. The meals were both healthy and delicious.”
“Your delivery style was great—thanks for recommending quality products. I went out and bought the olive oil and apple cider vinegar you mentioned!”
Book Your Place Now — Early Bird €299 until Wed 24th Sept, then price changes to €349
Includes: 6 live cook-along sessions, weekly meal plans, 75+ recipes, nutrition notes, tools, shopping tips, plus lifetime access to recordings. (Gift vouchers available — treat yourself or someone you care about.)
Listen to Fiona on BBC Radio 4's The Food Chain Podcast