Perimenopause, Written Down and Planned For
Hot flashes one week, poor sleep the next, and a ten-minute appointment to explain it all. This workbook gives you a 12-week symptom tracker that adds itself up, works out your protein and adds up your calcium, plans two weeks of meals with 28 recipes, and turns your notes into questions for your clinician. Every food number comes from USDA data. Delivered instantly as a 69-page fillable PDF workbook, with a free bonus online edition for any phone or computer.
You are purchasing The Perimenopause Nutrition and Metabolism Workbook — a downloadable digital publication (69-page fillable PDF e-book, with free bonus access to an online edition of the same e-book). Upon checkout, you will receive instant online access and an immediate download link sent to your email address. This is a 100% digital product. No physical books, binders, jars, or equipment will be shipped to your address.
See the Actual Pages
These are real pages from the 69-page e-book (the free online edition has the same content). Tap any page to see it full size.
Protein and calcium per portion, worked out
Eight rows of the food table, exactly as printed in the workbook. The calcium tally adds these up for your day.
| Food | Portion | kcal | Protein g | Calcium mg | Fiber g |
|---|---|---|---|---|---|
| Tofu, firm (calcium sulfate) | 1/2 cup | 181 | 21.8 | 861 | 2.9 |
| Ricotta, part-skim | 1/2 cup | 171 | 14.1 | 337 | 0 |
| Sardines, canned in oil, with bones | 3 oz | 177 | 20.9 | 325 | 0 |
| Plain yogurt, low-fat | 3/4 cup | 107 | 8.9 | 311 | 0 |
| Milk, 1% | 1 cup | 102 | 8.2 | 305 | 0 |
| Soy milk, calcium-fortified | 1 cup | 80 | 6.9 | 301 | 1.2 |
| Salmon, canned, with bones | 3 oz | 117 | 19.6 | 241 | 0 |
| Collard greens, cooked | 1/2 cup | 34 | 2.8 | 200 | 2.7 |
USDA FoodData Central, SR Legacy. 50 foods in the workbook, each with its FDC ID.
Why Most Advice Leaves You More Confused
What’s Inside the Complete System
Every section is authored to provide concrete, fillable tools rather than theoretical filler.
Track It
What can change in perimenopause, in plain words; a 12-week tracker for nine symptoms that adds itself up; a period log and a patterns page.
Eat for This Stage
The midlife plate, your protein from your weight, 50 foods by protein and calcium, calcium and vitamin D by age, a calcium tally, soy as food, and fiber, fluids, caffeine and alcohol.
Plan Your Weeks
Two sample weeks with protein and calcium counted, two grocery lists in store packs, an hour of Sunday prep, a weekly planner and 28 recipes for two.
Move, Sleep and Your Appointment
A strength, walking and balance starter week, a 12-week movement log, a bedroom checklist and sleep log, a summary that fills itself in, and questions to ask.
Three Steps, a Few Minutes a Day
Score your day
One minute each evening: nine symptoms from 0 to 3. The weeks add themselves up.
Eat and plan
Work out your protein, add up your calcium, and follow a sample week or plan your own.
Bring the summary
The summary fills itself in from your tracker. Tick the questions you want to ask.
Your PDF E-Book, Plus a Free Online Edition
The PDF e-book (what you buy)
- 69 A4 pages, ready to print or fill in on screen
- Calculations fill in by themselves in Adobe Acrobat Reader, Chrome, Edge, Firefox and Foxit
- Works offline; keep it forever
Free bonus: the online edition
- The same e-book as an interactive page in any browser on iPhone, Android, tablet or computer
- Every calculator always works, and your entries save automatically on your device
- Add it to your home screen and open it like an app
Is This System Right for You?
- Women in their 40s and 50s noticing changes in periods, sleep, mood or energy.
- Anyone who wants to describe what is happening clearly at an appointment.
- Women who want to eat for muscle and bone with everyday food.
- People who like a plan on paper as well as on screen.
- It does not diagnose anything or tell you which stage you are in.
- It does not recommend medicines, hormones or supplements: that is a conversation with your clinician.
- If your doctor or dietitian gave you a specific diet, follow theirs.
Clinical Evidence & Scientific Grounding
The questions page names the options listed in The Menopause Society's position statements (2022 hormone therapy, Menopause 29(7):767-794; 2023 nonhormone therapy, Menopause 30(6):573-590), without recommending any. Bone basics follow its 2021 osteoporosis statement (Menopause 28(9):973-997). Calcium and vitamin D amounts are from the NIH Office of Dietary Supplements; protein from the RDA and the PROT-AGE study group; activity from the Physical Activity Guidelines for Americans, 2nd edition. Every food and recipe number comes from USDA FoodData Central (SR Legacy), each with its FDC ID.
This publication is an educational and organizational tool. It does not diagnose, treat or cure any condition, it does not cover medicines, hormones or supplements, and it does not replace advice from your clinician.
Want a Free Printable Quick-Start?
A 24-item checklist of the changes many women notice before their last period, a 4-week tracker that adds itself up, bleeding notes with when to call, and one page to bring to your appointment.
Why a workbook beats a notes app
| This workbook | Period apps | Googling | A general cookbook | |
|---|---|---|---|---|
| 12 weeks of symptom scores that add up | Some | |||
| Protein and calcium worked out for you | Some | |||
| Meals planned with the numbers counted | Some | |||
| A summary and questions for your appointment | ||||
| Works on paper and on any screen | ||||
| One price, no subscription | Often monthly |
Frequently Asked Questions
Ready to Bring Structure to Your Health?
Instant digital download. Immediate access to your complete printable PDF collection. Fully formatted for A4 home printing or reading on a tablet.