The Peri Plan.

Helping women in perimenopause reset their bodies with protein-forward meal plans and simple daily rituals
so they feel steady, strong, and energised.

YOUR FREE PERI MEAL PLAN

You may have noticed your body playing by different rules in perimenopause…

The old calorie-cutting tricks stop working.
Sleep shifts. Cravings spike. Belly weight appears.

Trying harder doesn’t fix it.

What helps is a structure designed for this season of life.

Evie Morton - health & wellness coach, specialising in perimenopause weight loss and wellbeing.

Hello and welcome - I’m Evie Morton, Nutritionist, Health Coach, and Qualified Fitness Instructor.

I help women feel steady, nourished, and strong in their bodies again during perimenopause - and beyond.

Like many women, I reached a point where the strategies that used to work suddenly stopped making sense. Energy became less predictable, sleep shifted, cravings grew louder, and my body seemed to be playing by completely new rules.

The Peri Plan is a clear, protein-forward structure designed to stabilise energy, support metabolism, and help the body feel steady again -without extremes or complicated diet rules.

That means:

✨ protein-forward meals (30g per serve)
✨ satisfying, balanced recipes designed for steady energy
✨ structured meal plans built around real food
✨ simple daily rhythms that support sleep and metabolism
✨ coaching that meets you where you’re at

ABOUT THE PERI PLAN
A motivational quote encouraging to choose a personal meal plan.

MEAL PLANS

Start with a plan that meets you where you are.

Whether your body needs a gentle reset after a busy weekend, a nourishing structure to support steadier energy, or comforting meals during PMT week that still tick all the peri-nutrition boxes - there’s a plan here to help.

Choose from a selection of free, peri-friendly meal plans designed to support your body with protein-forward meals, balanced plates, and simple structure.

A calm place to begin - without overwhelm.

FREE PERI MEAL PLANS
Graphic: 'TWO: fall in love WITH THE PERI recipes'

RECIPES

All the recipes live here - simple to follow, protein-forward, and designed with the midlife body in mind.

Meals include 30g of protein per serve, with balanced 300 or 400 calorie recipes that support steady energy and satisfying portions.

That means you can cook with confidence, knowing your meals are nourishing, balanced, and supportive for this stage of life - without the energy-draining diet work.

Every recipe is built around the 33 peri-perfect foods I recommend most for supporting metabolism, digestion, and overall wellbeing in midlife.

RECIPES
Motivational quote: 'Three: choose a coaching plan that feels right for you'.

COACHING

If you’re right at the beginning and would value some personal guidance and step-by-step support, 1:1 coaching may be the perfect place to start.

Peri Plan Personal Coaching is a 6-week guided experience designed to help you nourish your body, restore rhythm, and build strength in midlife.

Together we create a clear, supportive structure around food, movement, and daily habits - so your energy steadies, your confidence grows, and your body begins to feel more predictable again.

You’ll have personalised guidance, accountability, and support every step of the way.

COACHING

Start with a free peri meal plan…

3-Day Gut Loving Support Plan for gut health, bloating relief and inflammation support.
3-Day Peri Weight Loss Plan 1500 calorie reset for perimenopause belly fat, bloating and weight loss.
Promotional graphic advertising a 3-day peri PMT plan with included shopping list, recipes, and photos of prepared meals and ingredients.

Latest in The Peri Plan Journal

Featured
What visceral fat actually is, why it shows up in perimenopause, and what to do about it
What visceral fat actually is, why it shows up in perimenopause, and what to do about it

You can be eating well, walking daily, and feeling good in your clothes… and still have higher visceral fat. In perimenopause, your body plays by different rules. Here’s what’s really going on - and how to support it in a way that works.

Read More →
How to Improve Gut Health After 40 (Simple Daily Habits)
How to Improve Gut Health After 40 (Simple Daily Habits)

Our gut health plays a big role in how we feel every day - from digestion and energy levels to immunity and mood. After 40, simple daily habits can make a powerful difference in restoring balance and supporting a healthier gut. Here are easy, practical ways to improve your gut health naturally.

Read More →
How Much Protein Do Women Need in Perimenopause? (And Why It Matters More Than Ever)
How Much Protein Do Women Need in Perimenopause? (And Why It Matters More Than Ever)

Notice how protein has become non-negotiable? Most women simply aren’t getting enough, and it shows up as cravings, low energy, and that softer, harder-to-shift weight around the middle. Here’s how much protein you actually need now, why it matters so much in midlife.

Read More →

Let’s connect over here…

WHY is it so hard to stick to our plans at 5pm? 🥹 Because we have decision fatigue, our nervous system has been ON all day, we are running low on dopamine... This is THE time when we hit the f*ck it button on our best eating plans and completely d
Ahhh, that peri-anxiety 🥹 One minute you’re asleep… the next it’s 2:47am and your brain’s hosting a full review of your life since 2003. Here's what's going on... Blood sugar dips, cortisol spikes, shifting hormones&helli
A lot of women notice this quietly in their 40s... A drink that used to feel relaxing now seems to come with different after-effects… restless sleep, a racing mind at 3am, or waking up with a low hum of anxiety the next day. It can feel conf
There was a time I thought gut health meant buying a probiotic and hoping for the best... 🥹 Now I know it’s much simpler than that. It’s actually about the small, repeatable things that gently support your gut… without overthinki
Many women actually do try to include protein at breakfast... An egg on toast. A small yoghurt with fruit. Maybe some peanut butter. The issue usually isn’t that there’s no protein - it’s that there simply isn’t enough to pr
Just out here being pretty relaxed about things 😂😂 . . . #perimenopauseweightloss #soberlifestyle #midlifefitness #midlifestyle #MenopauseWellness #soberlife #menopauseweightloss #menopausecoaching #PerimenopauseJourney #weightlosscoachingonline #M
One of the simplest ways to steady your energy through the (entire) morning is making sure breakfast has enough protein. We're talking 30g 🙌 So many of us are used to breakfasts that are mostly carbohydrates - toast, cereal, fruit, or granola - whi