Free resource · Tia Wells Health
The 7-Day Peri Meal Plan
No calorie counting. No cooking two dinners. No weird ingredients. Just a week of simple, protein-anchored meals designed for what your body is doing right now.
Before you start
A note from Tia
If your body has started feeling like it belongs to someone else, you are not imagining it. The 3pm sugar pull, the bloating, the sleep that never quite lands, the softness around your middle that showed up out of nowhere. It is not a willpower problem. It is hormones shifting, and it can be worked with.
This week, food is your first lever. When every meal carries enough protein and fibre, your blood sugar stops swinging, and when your blood sugar stops swinging, the cravings quiet down and your energy steadies. Most women feel the difference within three or four days.
One honest thing before we begin. Food will settle your energy and cravings this week, but it cannot rebuild the muscle you have been slowly losing since your late 30s. Muscle is the engine that burns fuel, protects your bones and changes your shape, and that piece comes from strength training. That is the work I do with women inside my 4-Week Challenge, and there is more on that at the end. For now, just eat well and notice how you feel.
Tia x
The method behind every meal
The Peri Plate
You do not need to weigh anything. Build each meal with your hands and you will land close enough, every time.
1 palm +
Protein
Meat, fish, eggs, Greek yoghurt, tofu. At every meal, no exceptions. This is the piece most women are missing.
2 fists
Colour
Veggies and salad. The fibre feeds your gut and helps clear hormones, which calms the bloat.
1 cupped hand
Smart carbs
Rice, potato, oats, wholegrain bread, fruit. Carbs are not the enemy. They help you sleep.
1 thumb
Good fats
Olive oil, avocado, nuts, seeds. Small amounts, every day, for hormones, joints and mood.
The plan
Days 1 to 3
Monday
Breakfast
Greek yoghurt bowl
Thick Greek yoghurt, berries, chia seeds, a small handful of almonds.
Lunch
Chicken + quinoa salad
Shredded chicken, quinoa, spinach, cucumber, feta, olive oil and lemon.
Dinner
Salmon tray bake
Salmon fillets, sweet potato wedges and broccolini on one tray. Cook extra salmon for tomorrow.
Snack
Boiled eggs + cherry tomatoes
Boil 6 now, keep the rest in the fridge for the week.
Why this works in peri
Protein at every meal is what stops the 3pm crash. Steady blood sugar means the cravings never get loud enough to run the show.
No time? BBQ chook, bagged slaw and a wrap. Done in five minutes, still on plan.
Tuesday
Breakfast
Berry protein smoothie
Milk, frozen berries, banana, spinach, scoop of protein powder, spoon of peanut butter.
Lunch
Leftover salmon + greens
Last night's extra salmon over salad leaves with avocado.
Dinner
Beef + veggie stir-fry
Lean beef strips, stir-fry veg, garlic, soy and ginger over rice. The family eats the same meal.
Snack
Apple + cheese
Pairing fruit with protein or fat keeps it filling.
Why this works in peri
Red meat a couple of times a week brings iron and B12. Peri cycles can run heavier, and low iron reads as exhaustion no coffee can fix.
No time? Frozen stir-fry veg and pre-sliced beef strips. Ten minutes, one pan.
Wednesday
Breakfast
Eggs + avo on toast
Two eggs any style, half an avocado, wholegrain toast.
Lunch
Tuna + brown rice bowl
Tinned tuna, microwave brown rice, edamame or frozen peas, mayo and lemon.
Dinner
Slow-cooker chicken soup
Chicken thighs, whatever veg needs using, stock. Set it in the morning, dinner does itself. Make double.
Snack
Hummus + veg sticks
Carrot, capsicum, whatever is in the crisper.
Why this works in peri
Fibre feeds your gut bugs, and your gut is part of how your body clears oestrogen. More fibre, calmer digestion, less bloat.
No time? A good tinned soup with a handful of shredded chicken stirred through.
The plan
Days 4 to 6
Thursday
Breakfast
Overnight protein oats
Oats, milk, chia and half a scoop of protein powder, made the night before. Berries on top.
Lunch
Leftover chicken soup
Yesterday's double batch, reheated. Add a slice of wholegrain toast if you trained.
Dinner
Fish tacos
Grilled white fish, tortillas, slaw, avocado, lime and yoghurt dressing. A guaranteed family yes.
Snack
Nuts + dark chocolate
A small handful of nuts and two squares. Planned treats beat pantry raids.
Why this works in peri
Fish twice a week brings omega-3s, which your joints and your mood will both thank you for.
No time? Frozen fish fillets and a bag of slaw. Tacos are assembly, not cooking.
Friday
Breakfast
Cottage cheese toast
Cottage cheese on wholegrain toast with tomato, salt and pepper. Quietly one of the highest-protein breakfasts there is.
Lunch
Chicken caesar-style salad
Chicken, cos lettuce, boiled egg from Monday, parmesan, yoghurt dressing.
Dinner
Homemade burger night
Lean beef patties, buns, salad stack, oven wedges. Friday should still feel like Friday.
Snack
Popcorn
Air-popped or plain bagged. A real snack, not a punishment.
Why this works in peri
You do not need to eat "clean". You need to eat enough of the right things. A burger built on real ingredients fits, and nobody at your table knows it is a plan.
No time? Bought lean patties. Zero shame, same dinner.
Saturday
Breakfast
Veggie omelette
Three eggs, mushroom, spinach, a little cheese. Weekend breakfast worth sitting down for.
Lunch
Smashed avo + eggs
Cafe-style at home, wholegrain toast, chilli flakes if you like.
Dinner
Roast chicken + veg
Whole roast chook, roast pumpkin, potato and greens. Cook once, eat twice: keep the leftover chicken.
Snack
Berries + yoghurt
Frozen berries, warmed slightly, over Greek yoghurt. Tastes like dessert.
Why this works in peri
A word on wine: alcohol is one of the biggest triggers for broken sleep and hot flushes at this stage. One glass with dinner, or none, and watch what it does for your night.
No time? BBQ chook and a bag of salad. The leftover rule still applies.
The plan
Day 7
Sunday
Breakfast
Protein pancakes
Banana, eggs and oats blended, cooked like pancakes, berries and yoghurt on top.
Lunch
Leftover roast bowl
Last night's chicken and veg, reinvented as a bowl with a handful of leaves.
Dinner
Lentil-boosted bolognese
Lean mince with a tin of lentils stirred through the sauce. More fibre, feeds more people, nobody notices.
Snack
Yoghurt bark
Greek yoghurt, berries and dark chocolate frozen flat, snapped into pieces.
Why this works in peri
Sunday is the setup day. Cook extra bolognese and portion two lunches, and Monday-you starts the week already ahead.
No time? Jar pasta sauce, mince and the tin of lentils. Ten minutes.
Beyond the plate
Four habits that multiply the food
Protein first
Water before coffee
Walk after dinner
Kitchen closes
One trip, one week
The Shopping List (0/60)
Everything below comes from a normal supermarket. Check your pantry first, you will already have more of this than you think. Tick items off as you go, they save on this device so the list works in the aisle.
Fresh produce
Meat + seafood
Fridge + dairy
Pantry
Frozen backup
What comes next
Food was step one. Strength is the game.
By the end of this week your energy will be steadier and the cravings quieter. That is the food doing its job.
But the belly changes, the shape changes, the strength you have lost since your late 30s. That is a muscle story, and no meal plan on earth fixes it. Rebuilding muscle is what protects your bones, lifts your metabolism and gives you your body back. It takes lifting, done right for this stage of life, and you do not have to figure it out alone.
My 4-Week Challenge is where we do exactly that. Strength sessions built for women in peri and beyond, nutrition that follows everything you just learned this week, and me in your corner the whole way.
DM RESET to @tiawells.healthcoach to join the 4-Week Challenge.
This guide is general education, not medical advice, and it is not a substitute for advice from your doctor. If you have a medical condition, dietary requirements or concerns about your symptoms, please speak with your GP or an accredited practising dietitian.
Want us to do the thinking for you?
Strength sessions built for women in peri and beyond, nutrition that follows everything you just learned this week, and Tia in your corner the whole way. DM RESET to @tiawells.healthcoach or book below.
Join the 4-Week Challenge