Fuel Her Well: The High-Protein Meal Guide for Women in Perimenopause & Menopause

You’re doing everything right.

You’re moving your body. You’re watching what you eat. And yet — the weight isn’t shifting, your energy is unreliable, your muscle tone feels like it’s quietly disappearing, and your body simply doesn’t respond the way it used to.

Sound familiar? There’s a reason — and it’s not a lack of effort.

During perimenopause and menopause, declining oestrogen dramatically changes the way your body uses protein. Your muscles become harder to build and easier to lose. Your metabolism slows. Your bones need more support. And the standard nutrition advice — written largely for men, or for much younger women — simply doesn’t cut it anymore.

What you eat now matters more than ever. And protein is the single most powerful nutritional lever you have.

Fuel Her Well was created to give you exactly what you need — the science, the plan, and the recipes — all in one beautifully designed guide.

WHAT IS FUEL HER WELL?

Fuel Her Well is a comprehensive, science-backed high-protein meal guide designed specifically for women — with a special focus on the nutritional shifts that perimenopause and menopause demand.

Inside, you’ll discover exactly how much protein your body needs at this stage of life, why it matters so profoundly, and — most importantly — how to actually eat it. Deliciously. Sustainably. Without obsessing over numbers or giving up the foods you love.

This is not a diet. It is a nourishment strategy — designed to work with your hormones, protect your muscle and bone mass, stabilise your energy, and help you feel strong, satisfied, and completely in control of what goes on your plate.

WHAT’S INSIDE:

•      Protein Science for Women — A clear, evidence-based guide to why protein requirements change during perimenopause and menopause, and exactly how much your body needs at every life stage. No jargon. Just the truth your body has been waiting for.

•      A Complete 4-Week Meal Plan — A full four weeks of Breakfast, Lunch, Dinner and Snacks designed to hit your daily protein targets without turning mealtimes into a maths exercise.

•      40+ Illustrated Recipes — Simple ingredients, straightforward methods, and genuinely delicious results. Every recipe includes the protein count per serve. Breakfasts, lunches, dinners, and snacks all covered.

•      Protein Food Reference Guide — A quick-reference table of the highest-protein foods so you can build high-protein meals confidently every day.

•      Practical Tips — Meal prep strategies, eating out guidance, supplement advice, and the warning signs that tell you your protein intake may be too low.

THIS IS FOR YOU IF:

•      You’re in perimenopause or menopause and feel like your body has changed the rules on you

•      You’re gaining weight, losing muscle, or feeling exhausted despite eating reasonably well

•      You’re active — whether Pilates, strength training, walking, or anything in between — and want your food to support your effort

•      You want to protect your bones, maintain your muscle, and feel energised every single day

•      You’re done with diet culture and ready for a nourishment approach that respects your body

ABOUT YOUR AUTHOR

Fuel Her Well was created by Fran Hanson — Fitness and Nutrition Coach and founder of Firmly Fit Pilates in Feilding, New Zealand. With over ten years of experience working with women’s health, Fran has helped hundreds of women navigate perimenopause and menopause through smart movement and nutrition. Firmly Fit Pilates is a multiple award-winning studio, recognised for Innovation & Impact, Community Contribution and Customer Service Excellence at the Feilding & District Business Awards.

Your body has carried you this far. It’s time to fuel it properly.

For just NZD$64.99 — less than one trip to the supermarket — you get a complete, beautifully designed guide to high-protein eating that works specifically for women in perimenopause and menopause.

No fad diets. No deprivation. No confusion.

Just clear science, a practical 4-week plan, and over 40 recipes that will have you looking forward to mealtimes again.

Instant digital download. Start reading today.

Your strongest, most nourished chapter starts right here

Looking for more support on your menopause health journey? Check out the Menopause Power Program - a 12 week strength training and wellness plan designed for women navigating perimenopause and menopause. Available in our shop.