"Can someone just tell me what to eat?"

If that's you, this episode is your simple, done-for-you day of Trim Healthy Mama meals—built for the midlife metabolism.

I'm Coach Kris, menopause fitness specialist and host of The Menopause Makeover Podcast.

Today we cut the noise and get practical: a straightforward meal planning rhythm that helps women in perimenopause and menopause lose weight with consistency—without complicated recipes or all-day prep.

You'll learn how to anchor every plate with 25–30g protein, pair it with fiber and smart fuels (E and S), and space meals 3.5–4 hours to calm blood sugar and cravings.

We'll map out energizing E breakfasts (think kefir smoothies, oats with a side of lean protein, sweet potato + chicken sausage), satisfying S options (eggs + egg whites, veggie scrambles, smoothie "soothies"), easy lunch frameworks (hormone-supporting salads, simple sandwiches with added protein), and no-fuss snacks that actually keep you full. Dinner? Think bowls or "protein + two veg" you can repeat all week with my "2-2 method": bulk cook 2 proteins, 2 veggies, and prep 2 E carb bases for automatic meal planning.

Inside:

• Why simplicity beats variety for fat loss after 40 (hello, consistency)

• The protein + fiber formula that stabilizes hormones in menopause

• How to use E vs S meals strategically to support energy, thyroid, and cortisol

• A rinse-and-repeat menu rhythm that saves your brain and your waistline

• A faith-forward nudge to nourish (not punish) your body this season

If you're a Trim Healthy Mama who's tired of overthinking meal planning—or you're brand-new and just want a plan—press play. Let's make losing weight in menopause simpler, calmer, and sustainable.

👇 Free Workshop for Midlife Women 👇 Struggling with weight gain, belly fat, and hormones that feel out of control? Join me September 29-October 1 for the Beat the Belly Fat Workshop—3 days of practical, faith-filled coaching to reset your metabolism and reclaim your energy. 🎟️ Save your seat now: https://www.getyourtrimon.com/workshop

Hey friend! Just so you know, this podcast contains affiliate links, which means I may earn a small commission if you purchase through them—at no extra cost to you.

FULL BLOG AND SHOW NOTES

https://www.getyourtrimon.com/blog/7-meal-planning-mistakes-menopause

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Are Hormones to Blame?: getyourtrimon.com/pl/2147702174

Kiaora Hormone Quiz: bit.ly/joinkiaora

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