Protein-focused, low-carb recipes and meal plans for women in Perimenopause & Menopause – ONLY R1195
"Since starting, my energy levels have improved significantly, completely eliminating my usual mid-afternoon crash. My mood is higher, I am sleeping better with zero night sweats, and the bloating is gone. While I didn't lose a lot of weight on the scale (largely due to an intensified training routine), I lost 8 cm around my tummy, 5 cm around my waist, and 2 cm from my bust. Most importantly, this programme completely reset my mindset around food. I never felt hungry, and my snack cravings completely disappeared."
Eating less on GLP1? Then what's on your plate matters more.
A GLP-1 turns your appetite down. That can help you lose weight. But your body doesn’t only lose fat when you eat less. It can lose some muscle too, and menopause already makes muscle harder to hold on to.
Weight loss isn’t only fat.
When you eat much less, some of the weight that comes off is lean mass, which includes muscle. In clinical trials of GLP-1 medicines, a meaningful share of the weight lost was lean mass.
Menopause adds to it. As oestrogen falls, women tend to lose muscle mass and strength more easily and store more fat around the middle. So at this stage, losing weight and keeping strong don’t happen by themselves.
Why muscle matters. Muscle helps you move, balance, handle blood sugar and stay independent as you age. It’s worth looking after while the scale goes down.
Small appetite, big job for your plate. When you’re not hungry, it’s easy to skip meals or snack on whatever is easiest. That makes it harder to get enough protein, fibre and fluids. Every meal has to count.
Menopause Simplified shows you the changes in your body during perimenopause and menopause, what to put on your plate with protein-focused, low-carb recipes and meal plans by dietitian Bridget Surtees.
*This is general education, not medical advice. Chat to your doctor about your medication, and about exercise that is right for you
Welcome to the RMR Menopause Simplified Course
Where real science meets real life and your hormones don’t run the show.
This 4-week masterclass helps you finally understand what’s happening with your hormones, metabolism, and mindset.
So instead of guessing (or blaming yourself), you’ll have a clear game plan to calm the chaos and feel more like you again.
A 4-week masterclass designed for busy women who need answers (and relief) now.
In a few short lessons each week, you’ll learn how to:
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Understand what menopause is doing to your body
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Build meals around protein and real low-carb food, and eat well even when your appetite is small.
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Balance your hormones by balancing blood sugar.
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Reduce stubborn weight gain around your middle.
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Calm cravings, mood swings, and brain fog.
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Sleep better and boost your energy.
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Protect your long-term health.
All without crash diets, complicated rules, or hours in the kitchen.
What You’ll Get
And because you’re already juggling enough, we’ve made it easy:
- 4 weeks of guided lessons — short, focused videos that fit into your busy life.
- Simple, practical strategies — no fluff, just tools that work in the real world.
- Weekly meal plans by Bridget Surtees – protein-focused, low-carb and simple, so you never have to guess what to eat.
- Smart tools & resources — checklists, trackers, and cheatsheets to keep you on course.
- Confidence through the change — by the end, you’ll know exactly what your body needs (and how to give it).
*You don’t need more willpower. You need a better plan. And this is it.
Get Ready! Sign up now!
Why this works
Every lesson and meal plan is designed and clinically reviewed by dietitian Bridget Surtees — South Africa’s ketogenic nutrition expert, so we know it’s based on real science, real food, and real life.
Menopause Simplified is food guidance. It isn’t medication or medical advice. If you’re on a GLP-1 or thinking about one, chat to your doctor.
4-Weeks game plan
Do any of these sound familiar?
- You’re eating much less, but you’re not sure what to eat.
- Meals feel like an afterthought because you’re rarely hungry.
- You want to lose weight and still feel strong.
- Cravings and energy dips keep showing up.
- Hot flushes, bad sleep and mood swings haven’t gone anywhere.
- Your body feels unfamiliar and you’re unsure what it needs now.
Where are you right now?
- 35-44: Perimenopause can start earlier than you think. Weight shifts and blood sugar swings are common. Build good plate habits now.
- 45-54: Hot flushes, poor sleep and weight around the middle. Food that steadies blood sugar and covers your protein.
- 55-64: Joint pain, stiffness and long-term health, including type 2 diabetes risk. Real food that supports how you feel.
Transformation
By the end of the course, you’ll:
- Know what to put on your plate
- Have steadier energy through the day
- Feel calmer, clearer and in control
- Be confident that this chapter can be simpler, not scarier
FAQ’s
- Can I do this on a GLP-1? Menopause Simplified is food guidance. It doesn’t replace medical advice. Chat to your doctor about your medication.
- Does this replace my GLP-1? No. We don’t sell or recommend medication.
- Is this keto? The meal plans are low-carb and keto-aligned, by dietitian Bridget Surtees.