Yummy meal ideas to Feel
Healthy and Confident
Menstrual Supporting
High Protein
High Fiber
Fruit and Vegetable RicH
Energy Providing
Hormone Balancing
Bloat Free
Quick and Easy Meals
Regular Meal Ideas
Each plan includes breakfast, lunch, and dinner meal ideas with a snack or dessert option to keep you fueled and satisfied. Each meal is balanced with a 30% fat / 40% carb / 30% protein macro split - a perfect combo to keep you energized, strong, and healthy!
Menstrual Meal Ideas
Separated into each phase of the menstrual cycle and focused on supporting your body’s needs through each phase, each plan includes breakfast, lunch, and dinner meal ideas with a snack or dessert option to keep you fueled and satisfied.
questions? we got answers!
How do I know which calorie meal plan is right for me?
Your ideal calorie level depends on age, activity level, body composition goals, and health needs. A registered dietitian can help you determine your calorie goal that best supports your lifestyle and goals.
Are these meal plans good for weight loss or maintenance?
Yes, depending on your energy needs. Lower-calorie plans (1300–1800) may support weight loss, while 2000–2500 calorie plans are often better for maintenance or active individuals who need more energy. Once again, it depends on your body’s physiological needs, activity levels, and personal goals!
How does nutrition support the menstrual cycle?
Eating a balanced diet helps regulate hormones, reduce PMS symptoms, and support steady energy throughout the cycle. Nutrients like magnesium, iron, and omega-3s can play a key role in reducing cramps, bloating, and fatigue. In the Menstrual Cycle Meal Ideas, we provide meals that focus on the micronutrients needed to feel your best through each phase of the menstrual cycle.
Shannon’s highly
recommend
Tools
Ninja Blender
Body Measuring Tape
Glass Storage Containers
64oz Glass Water Bottle
Food Scale
Measuing Cups
Oil Dispenser
Atomic Habits Book
Measuring Spoons
Digital Scale
24oz Owala Water Bottle
Measuring Spoons
Not sure if you calculated calories correctly?
Book a call with Shannon!
Health insurance
With Zaya Care, I host weekly 60 minute sessions via Zoom billed through your health insurance. Zaya Care will run your health insurance before our call to ensure I am in-network for you, and allow you to book your initial consultation directly on my calendar.
16 weeks Cash pay
If I do not accept your health insurance, we can still work together! I also offer 16 weeks of recurring cash pay Zoom calls. This package includes 4 weeks for 1 hour planning/educating calls and 12 weeks of 30 minute accountability follow up calls.
A total investment of $880.
One session Cash pay
Just have a few questions? Want me to calculate your calorie/macro needs, or help you with something like creating a personalized staple grocery list? Maybe a one hour Zoom call is all you need and this option could be for you.
A total investment of $148.
3 Sessions Cash pay
Sometimes one hour is not enough, three 1-hour Zoom calls might be best for you! We can schedule them all together or space them out over weeks/months, whatever fits your needs best. This option is great for lots of questions.
A total investment of $288.
WANT TO GIVE A CASH PAY PACKAGE AS A GIFT?
Send an email to shannon@confidencedietitian.com and ask about a gift certificate.
Use your health insurance,
pay as low as $0
Still not sure how many calories you need? Or have other questions?
Email Shannon to get answers to your small questions, or book a session with her for answers to your bigger questions.