The Midlife Macro Method Meal Plans™ allows slightly more carbohydrate intake than classic keto while keeping protein high and fats moderate — creating a balanced plate that supports healthy aging, bone health, and steady energy throughout the day. This plan made a huge difference in my own life being able to lose 14 pounds naturally in 2 months.

The Midlife Macro Meal Plan: A High-Protein, Hormone-Balancing Plan for Women in Midlife

If you’ve ever said, “I don’t have time to eat healthy,” or found yourself grabbing something from the drive-thru because nothing was planned — you’re not alone.

That’s exactly why I created the Midlife Macro Meal Plan™, launching this Friday morning at 6 AM!

This brand-new in-house meal plan membership is built around my Midlife Macro Method™ — a realistic, sustainable high-protein diet that helps midlife women boost energy levels, balance hormones, protect bone health, and finally achieve their weight loss goals without restriction or overwhelm.

When High-Fat Keto Stopped Working

For nearly nine years, a high-fat keto lifestyle helped me lose weight, reverse cravings, and maintain a healthy weight. I believed keto was my forever plan — until perimenopause hit.

In 2024, everything changed. My hormones shifted, my metabolism slowed, and even though I was eating the same way, I started gaining weight. My caloric intake hadn’t changed, my daily activities were consistent, but my body wasn’t responding the same way.

I felt frustrated, defeated, and confused.

That’s when I began studying how macronutrient intake changes for menopausal women and how midlife metabolism requires a more balanced approach. I realized I needed:

• More lean protein to preserve muscle mass and boost total daily energy expenditure
• Moderate healthy fats from olive oil, fatty fish, and almond butter instead of large amounts of butter or heavy cream
• More complex carbohydrates and dietary fiber from cruciferous vegetables (like broccoli, cauliflower, Brussels sprouts).

This small but powerful shift in macros helped me lose 14 pounds naturally, increase energy levels, and feel more like myself again — all while eating satisfying, real food.

That transformation became the foundation of the Midlife Macro Method™ — a plan focused on nutritional balance, sustainable fat loss, and a holistic approach to overall health.

Why the Midlife Macro Method™ Works for Midlife Women

Traditional keto is often too high in fat and too low in fiber for the changing hormone landscape of midlife women, that’s why many women just like me had weight gain continuing to follow a classic keto approach.

The Midlife Macro Method™ allows slightly more carbohydrate intake while keeping protein high and fats moderate — creating a balanced plate that supports healthy aging, bone health, and steady energy throughout the day. This plan made a huge difference in my own life being able to lose 14 pounds naturally in 2 months.

It’s a macro diet plan that combines the science of flexible dieting with a sustainable approach to hormone health.

By adjusting your protein intake, moderate fat with between 50- 70 g fat, and low carb with between 30-50 g carbohydrate in a personalized way (using a macro calculator), you can finally feel in control again.

This method supports:

• Fat loss without deprivation
• Muscle gain and preservation through enough protein
• Improved hormonal balance (especially estrogen levels)
• Better gut health through increased g fiber and nutrient-dense foods
• More stable energy levels for your daily activities and fitness goals

Calories Still Matter — But Consistency Matters More

Let’s talk about one of the most misunderstood topics in midlife nutrition: calories.

Yes — calories do matter when it comes to weight loss in midlife. Your body still needs to be in a calorie deficit to lose fat. The difference is how your body responds to that specific calorie amount during hormonal shifts.

In your 20s and 30s, a few days of cutting calories might bring quick results. But in midlife, an aggressive deficit can send a signal of stress — telling your body to hold on to fat, lower energy levels, and slow down metabolism.

That’s why consistency, not restriction, is the key. My Midlife Macro Meal Plan™ is built to create a gentle, sustainable calorie deficit through balanced macros and nutrient-dense meals, so you’re never starving or spiking stress hormones.

And just as important, each week includes a maintenance day — a deliberate higher-calorie day designed to remind your body it’s safe.

That maintenance day helps:

• Support thyroid function and metabolic flexibility
• Refill glycogen stores to keep workouts strong
• Prevent the “starvation mode” response that leads to plateaus
• Reduce cravings and support emotional balance

Your body can’t heal, release fat, or build muscle mass if it thinks it’s in danger. The maintenance day teaches your body, “You’re safe, you’re fed, you can let go.”

This is what makes the Midlife Macro Method™ so effective: smart deficit, steady consistency, and one weekly reset that keeps your hormones happy.

Adjusting Your Calories for Your Goals

Every woman’s calorie intake and needs are different — and that’s one of the things I emphasize inside the Midlife Macro Meal Plan™. On deficit days, your calories may be a bit lower or higher than someone else’s depending on your activity levels, regular exercise, metabolism, and specific goals.

Some women may need to eat around 1,400–1,600 calories, while others may feel best closer to 1,800 or more, depending on their total daily energy expenditure and lifestyle. The key is to start with structure and then make small, sustainable adjustments.

If you ever feel too hungry, tired, or notice your energy levels dropping, that’s your signal to increase your servings slightly — especially lean protein or high-fiber carbohydrates like cruciferous vegetables, or a little extra Greek yogurt or chicken breast. Protein helps keep you satisfied, protects muscle mass, and supports a faster metabolism even while in a calorie deficit.

This plan can also work beautifully for women who don’t need to lose weight but want to tone up, reduce belly fat, and feel more lean and strong. In that case, you’d eat at your maintenance calories while following the same macro structure — keeping carbs low to moderate and fat intake balanced for optimal hormone and insulin sensitivity.

So whether your goal is fat loss, muscle gain, or simply maintaining your healthy weight, this plan gives you the flexibility to meet your body where it’s at — without restriction, confusion, or burnout.

From My August Coaching Program to This New Meal Plan

In August, I led a month-long Midlife Macro Method™ Coaching Program inside my Tribe membership. Together we focused on macro meal planning, meal prep, and developing a sustainable approach to midlife weight loss.

The results were incredible — women saw fat loss, improved sleep, and renewed motivation. They stopped fearing carbs and learned how to enjoy healthy fats, lean protein, and even favorite meals like my chicken breast with roasted bell peppers or cottage cheese breakfast sandwiches — all while staying on track.

That success showed me one thing: women in midlife don’t need another diet. They need structure, flexibility, and support. That’s exactly what this new custom meal plan delivers.

What’s Inside Each Weekly Midlife Macro Meal Plan

Each weekly plan includes:

✅ A balanced diet that supports midlife metabolism, fat loss, and energy

✅ A complete grocery list and macro tracker to make shopping simple

✅ Family-friendly recipes using lean protein (chicken, fish, eggs, Greek yogurt), healthy fats (olive oil, avocado, nuts), and complex carbohydrates

✅ Leftover-based meals and easy meal prep ideas to save time

✅ Built-in macro meal planning guidance with specific calorie amounts and daily totals

✅ One maintenance day per week to help you reset hormones and metabolism

Each week’s menu keeps you satisfied with nutrient-dense, whole foods — including ingredients like chia seeds, pumpkin seeds, fatty acids, — so you never feel deprived or restricted.

You’ll learn how to meet your nutritional goals while living your real life — whether that means enjoying a p.m. snack of Greek yogurt with almond butter, or planning a recipe swap for family dinners.

Why This Is Different

This isn’t a cookie-cutter diet.

It’s a macro meal planner for real women who want the best results without having to figure it all out themselves or tracking every gram of fat or carb. It’s all done for you!

Unlike keto, which often limits grams of fiber, the Midlife Macro Method meals™ encourages balanced macronutrient intake, heart-healthy fats, and foods that support bone health and overall health.

It’s compatible with a Mediterranean diet style — rich in olive oil, fatty fish, and vegetables — but customized to your specific goals and physical activity levels.

Think of it as a healthy diet plan that brings together science, structure, and simplicity.

If You Tried the Free Sample Plan…

The free 7-day Midlife Macro Meal Plan was just a small preview of how freeing it feels to have everything planned out for you. No more late-night stress about dinner. No more “what’s for lunch?” panic.

Each plan eliminates the “I don’t have time to eat healthy” excuse and prevents the drive-thru dilemma that can sabotage your weight loss goals.

This is your solution to consistent, healthy eating — even with a busy schedule. If you missed the Free 7 day Meal Plan you can register for it here and will automatically receive in via an email with download link.

How to Join

You’ll need to register by Thursday at midnight to receive this week’s plan.

It’s just $14.99/month, and you can cancel anytime — no contracts, no hidden fees, just flexible support that fits your lifestyle.

👉 [Join the Midlife Macro Meal Plan Membership Now]

Once you register, the first plan will arrive in your inbox Friday at 6 AM, complete with a balanced meal prep guide, macro tracker, and custom grocery list to set you up for success.

This Is the Plan I Needed — and Now It’s Here for You

When perimenopause hit, I struggled for months trying to understand what my body needed. This plan is the exact holistic approach I wish I’d had then — a macro meal planning system designed to help midlife women eat in alignment with their bodies, goals, and hormones.

It’s not about perfection or restriction. It’s about learning what works for you.

If you’re ready to improve your energy, support healthy aging, and finally reach your fitness goals while still enjoying food — this is your next step.

Because midlife isn’t the end of your health journey.

It’s the beginning of doing it smarter — and with a plan that works.

Discover the Midlife Macro Meal Plan™ — a high-protein, balanced diet designed for midlife women to support hormone balance, metabolism, and weight-loss goals. Learn why calories still matter, how maintenance days reset your body, and how to achieve sustainable results.