Midlife strength starts in the kitchen — with food that works with you, not against you...
STRONG & NOURISHED
12 WEEK
WEIGHT LOSS &
MEAL PREP PROGRAM
Created for women in menopause who want to
lose fat, build strength – PHYSICALLY & MENTALLY –
and feel genuinely nourished, clear-headed, and in control.
This is not another diet.
It’s a 12-week system designed around
tiered meal plans that meet you where you are –
and progress with you as you get more active…
Your nutrition. Your plan. Your people.
Ready to feel strong, nourished, and back in charge of your health?
I'M A WOMAN IN MENOPAUSE TOO...
I want the same things you do!
That’s why I created Strong & Nourished.
This plan doesn’t just hand you a menu – it teaches you how to eat.
You’ll learn in real time what your nutrient targets look like in reality.
That way, you can keep applying these principles long after the 12 weeks are done.
For some women, the result is finally getting started with a gym program.
For others, it’s about eating in a way that supports heavier lifting and real progress in strength.
That’s why Strong & Nourished is built in tiers –
your nutrition meets you where you are, and grows with you.
For me, it means effective fueling so I can push hard in the gym, lift heavy & protect my bones
(I’m even in the process of reversing osteopenia using this exact combination of weights and nutrition –
something I share openly on my Instagram).
This stage of life is our time. With the right nutrition and a plan that adapts to you,
you can feel stronger, healthier, and more in control than ever before…
It’s about nourishing your body, protecting your future, and feeling your best now...
Everyone who’s ever lost stubborn midlife weight and finally felt in control of their body again
has one thing in common.
They didn’t rely on gimmicks
they learned how to fuel their body properly.
Now you can too...
Is this you?
1
2
You like cooking – but need more structure, variety, and clarity on how to fuel your body properly.
3
You’re active (walking, training, or moving regularly), yet you’re not seeing the results you want from your efforts.
4
You want more than just fat loss – you want strength, energy, and long-term health you can feel confident about.
If you’re nodding along, then Strong & Nourished
was built for you!
Time to Un-learn Diets. Re-learn Nourishment.
This Is the Start of Something Stronger that will Fuel Your Future...
WHAT'S INSIDE STRONG & NOURISHED?
- Real food you’ll actually enjoy – lots & lots of tasty, satisfying meals. New meal plans for each new phase of the program
- Simple meal prep lists arranged in Tiers to match your activity levels, time and nutritional requirements
- Easy starting point with breakfasts, snacks, and my signature ACV de-bloat tonic (video inside).
- Built-in accountability with food journals and reflection check-ins at every stage
- Live Zoom calls at key milestones to keep you on track.
- The most supportive WhatsApp group you’ve ever been in - daily encouragement and real talk.
- Mentors and community inside MENOSHIP – women just like you who’ve completed the program
- Ongoing access to me – guidance, reassurance, and support whenever you need it
Introducing
Strong & Nourished 12 Week Program
Not just another program — but a
whole support system inside MENOSHIP, my membership community
YOUR FOOD. YOUR PLAN. YOUR PEOPLE
This is where real change happens:
DELICIOUS FOOD + SIMPLE PREP = GENUINE RESULTS
- Tiered meal plans that meet you where you are and progress with you
- A clear structure that finally makes healthy eating your new favourite habit..
- Support, accountability, and a community that is cheering you on
This isn’t about dieting — it’s about feeling strong, nourished, and back in control of your health.
What's Included?
Tiered Meal Plans
& Guides
Begin at a level that suits your time and energy. Progress at your pace with clear meal plans, prep lists and shopping guides.
Food Journal
Game-Changer
Every recipe is pre-loaded into your Food Journal. Track protein & fibre easily, hit nutrient targets, and identify problems as you progress
Really tasty,
satisfying recipes
Meals that taste great, keep you full, and support your activities and energy requirements. Meal Prep becomes second nature…
Live Support & Check-Ins
Zooms at key milestones, plus built-in food journaling and reflection tools to keep you focused and on track.
MENOSHIP Community
The WhatsApp group for tips, wins, and real talk, while mentors and peers keep you motivated.
Ongoing Access
to Me
to ask me any questions, get feedback & feel reassured that you are on the right track…
STRONG & NOURISHED
What's Different About It?
Other programs give you rules. I give you tools…
GAME CHANGING TOOL
Your Food Journal
Every recipe from your plan is pre-loaded into your Practice Better Food Journal – so logging your meals is fast, easy, and deeply insightful…
A Whole Support System
Menoship
my membership packed with value:
A ready-made community
The most supportive WhatsApp group you’ll ever be part of!
Cooking classes, guest experts, events & meet-ups…
Food You’ll Actually Enjoy
This is not a diet!
Delicious, satisfying meals you’ll actually look forward to
Fresh meal plans with new recipes for every phase
Stay full and energised – no more constant hunger
Enjoy the process and grow more confident in the kitchen
Delicious Food
+ Meal Prep
= Genuine Results
Each tier includes a clear prep list and shopping guide,
so you always know what to batch, what to eat, and when…
Meal Prep = The Game Changer!
It’s the difference between knowing what to eat and actually making it happen.
When your food is prepped & ready, you stay on track, meet your protein and nutrient targets, and
feel the difference in your energy, mood, and strength.
Inside the program, you’ll get access to a growing library of recipe videos –
with new ones added every month. Think of it as your step-by-step guide to fuelling midlife health.
testimonials from past participants
What They Have To Say
A little feedback from previous participants…
Deborah’s Transformation Journey
Here in Deborah’s own words are the details of how she achieved her incredible results following my STRONG & NOURISHED plan….
Wellness, Strength & Sisterhood – My Journey with Rachel’s Programme
“My menopause health and well-being journey truly began in September 2024 with the expert guidance of Rachel. Although I had already laid the foundations, the Strong and Nourish 12-week programme came at the perfect time to help me refocus – particularly on increasing my protein intake, optimising calcium and fibre, and building lean muscle.
The Strong and Nourished three-tier framework is thoughtfully designed to suit all lifestyles. I followed the Tier 3 meal plan, which aligned perfectly with my high activity level and strength building goals.
Rachel‘s recipes are vibrant, flavorful, and easy to prepare, catering to a wide range of dietary needs. They completely re-educated my taste buds and reignited my love for cooking.
The food journal tool has been a game-changer for me. It is simple to use and fits seamlessly into my busy lifestyle, giving me structure and accountability. Planning my meals ahead of time has helped me stay on track and meet my daily nutritional targets.
The WhatsApp group has been an invaluable part of my journey – offering daily motivation, accountability, and a safe place to share, learn, and celebrate progress. The sense of community and support is always just a message away.
Over the 12 weeks, I have seen measurable improvements in weight loss, hip and waist reduction (see details below), increased protein intake, a noticeable shift in my metabolism, and greater strength from building lean muscle.
I wholeheartedly recommend this programme to anyone seeking a manageable, sustainable, and empowering approach to health and well-being. It is uplifting, confidence-boosting, and a wonderful way to connect with like-minded women who are all striving to improve their physical and mental wellness”
Deborah’s Feedback & Results
Deborah’s Transformation in Numbers
September 2024:
weight 74.7kg / Hips 43 inches / Waist 33 inches
December 2024:
weight 64.9kg / Hips 40 inches / waist 30 inches
May 2025:
weight 61.9kg / Hips 38 inches / waist 28 inches
July 2025:
weight 59.6kg / Hips 37 inches / waist 28 inches
Choose the way that works for you...
Start small, go all in, or get the best value with full-year support.
Test It
First...
▸Access to week 1, 2 & 3 of Strong & Nourished
▸ Meal Plans & Prep Lists for week 1, 2 & 3 of Strong & Nourished
▸ 3 months Membership to MENOSHIP incl. food journal, resources, events, classes, etc
▸ WhatsApp Support
▸Option to Upgrade to the full Program…
ONE PAYMENT
Euro 144,-
Full 12 Week Experience
▸Access to Full 12 Weeks of Strong & Nourished Program
▸ Meal Plans & Prep Lists for All Tiers for week 1 – 12 of Strong & Nourished
▸ 3 months Membership to MENOSHIP incl. food journal, resources, events, classes etc
▸ WhatsApp Support
▸Ongoing Contact with Rachel
ONE PAYMENT
Euro 299,-
Annual
Subscription
▸12 months of MENOSHIP for the price of 10 months
▸ Full Access to the 12-week experience of Strong & Nourished incl. Meal Plans & Prep Lists for All Tiers.
▸Access to all MENOSHIP Resources
▸Live Zoom Cooking Classes
▸Ongoing Access to Integrated Food Journal
▸Online & In-person Meet-Ups
▸The best WhatsApp support group you’ll ever be in!
ONE PAYMENT
Euro 480,-
Frequently Asked Questions...
You can join the program for €144 – this will give you access to weeks 1 to 3 of the program and also 3 months of MENOSHIP
Go all in for the full 12 weeks of the STRONG & NOURISHED Program at a discounted price of just €299 including 3 months access to MENOSHIP..
For the ultimate best value, choose the annual membership for only €480 which is 12 months of MENOSHIP with all of the benefits for the price of 10 months PLUS full access to the Strong & Nourished program….
MENOSHIP is the best supportive Whats App based community you will ever be a part of! All of the members have been through the STRONG & NOURISHED program & all are mentors to help you get the most from the program. Apart from this there are so many benefits to being a part of a growing community of women all on the same journey as you. You will have continued access to the Practice Better App and all the tools ie the integrated food journal PLUS online events with guest experts, cooking classes, meet ups & lots more ALL included in the price!
Yes! all suitable & adaptible for family friendly meals. You will not be cooking 2 dinners!
All delivered services are non-refundable. You can cancel your MENOSHIP membership after 3 months no questions asked…
Meal prep is tiered to match your level and lifestyle.
Everyone starts gently with just a few simple recipes.
Tier 1 (Beginner): Light prep with lots of meal repeats to keep things simple and achievable.
Tier 2 (Intermediate): A bit more variety and structure as your confidence grows.
Tier 3 (Advanced): More diverse recipes and prep tasks to support higher activity levels and maximise results.
You can stay where you’re comfortable or move up when you’re ready – the system meets you where you are and grows with you.
NOW IT'S YOUR TURN TO GET THE RESULTS!
So, are you ready to fuel your midlife with strength, energy, and confidence?
