It’s been a bit quieter around here for a while, and for a very good reason! For a long time I have wanted to create a tool to support women to recover their missing periods. I know that changing my diet was one of the hardest things parts of my period recovery journey. So, my secret project for the last couple of months has been creating a Hypothalamic Amenorrhea recovery meal plan!
I am so excited to finally have this ready to share with you. Hopefully it will be a helpful tool for you on this exciting but challenging journey of getting your period back. I know that a large percentage of my readers are women who are were I was 5 years ago. At that time I was trying to get my period back after 8 years of Hypothalamic Amenorrhea. I have also shared many posts previously about why your periods can stop and how to get your period back.
When I finally realised that my “healthy” diet and workout regime was the reason for my missing periods I was stunned. I remember being extremely confused and so unsure of how to eat more after years of restricting how much and what I ate. I swung between restriction and binge eating on processed foods more times than I can remember. I’d feel ashamed of my huge appetite and couldn’t understand why my meals weren’t satisfying.
Back then I would have loved to have a Hypothalamic Amenorrhea recovery meal plan to guide me. I even went back to university to study nutrition and spent countless hours researching nutrition, metabolism and hormonal health to figure it all out! Then I trained to become a Women’s Wellness Coach because I was determined to use this experience to help other women. So I am very happy to finally be able to offer your this period recovery meal plan where I have done the hard work for you.
What does the Hypothalamic Amenorrhea recovery meal plan include?
The Hypothalamic Amenorrhea recovery meal plan is 38 pages long and split into 10 sections:
I have created 20 simple recipes and combined these into a 7 day Hypothalamic Amenorrhea recovery meal plan to inspire you on your period recovery journey. As I highlight in the book, I am a Nutritionist and not a Chef. For this reason, all meals are super easy to make and take less than an hour to prepare. The recipes use cheap and easily accessible ingredients that you will find in your local supermarket. No expensive superfoods needed!
I have based this meal plan on a minimum of 2500 calories per day. This is the recommendation of Dr Nicola Rinaldi, researcher and author of No Period Now What. I highly recommend purchasing her book for more on the science of Hypothalamic Amenorrhea and the recovery process. Yes 2500 calories can sound scary if you are coming from the world of diet culture. I explain why this minimum energy intake is necessary within the guide.
How was the Hypothalamic Amenorrhea recovery meal plan designed?
I have carefully designed the meal plan to ensure that each meal and snack is energy dense. Each one contains a balance of macro-nutrients i.e. carbohydrates, fats and proteins which each have an important role in your hormonal and metabolic health. This is to provide your body with the fuel and building blocks it needs to recover your hormones and restore your period.
In addition, I have chosen a wide variety of foods throughout the Hypothalamic Amenorrhea recovery meal plan. This is to maximise the micro-nutrient intake and ensure that your nutritional needs are met. Nutritional rehabilitation is a major part of recovering your period if it has gone missing due to under eating, over exercising or excessive stress. Therefore this was an important element when designing the period recovery meal plan.
You want your body to finally feel safe and nourished. I hope that the recipes in the Hypothalamic Amenorrhea recovery meal plan will do just that! The plan is designed around whole, unprocessed foods with a high nutrient density. Not because these are the ONLY foods you should eat. Rather to give a strong nutritional foundation from which you can play around with other foods.
It is designed to inspire you and give you a launch pad from which you can get creative. The sample 7 day period recovery meal plan includes different recipes for each meal, every day of the week. However you can use the 20 recipes in which ever way you choose. Personally I like to consume the same lunch and breakfast for a whole week to make meal preparation easier. Then I switch it up to ensure variety throughout each month.
I have provided a full macro and micro nutrient breakdowns of the 7 day meal plan. Additionally, each recipe comes with a summary nutrient breakdown in EU label style. I know not everyone likes to focus on numbers. However it can be a useful tool to understand how different foods can support your body. Full macro and macro nutrient breakdowns for each recipe are available as additional pdfs.
Will I definitely get my period back if I follow this meal plan?
Of course there can never be any guarantee that you will get your period back. I would be lying if I told you that. However it is very possible and so many women have made this journey to regain their natural cycle even after many years of Hypothalamic Amenorrhea. It is important first to confirm the diagnosis your doctor. You want to rule out any other medical issues which could be causing your missing period. The rates of recovery for confirmed Hypothalamic Amenorrhea are very promising when following a healing lifestyle.
A survey concluded that after making lifestyle changes (including adopting a period recovery diet and reducing exercise), 57% of women recovered their period within 6 months. For some women the process can take longer, sometimes up to 2 years. What I can say is that regardless of the outcome, adopting the period recovery diet will NOURISH you. Eating this way will ensure that your body gets plenty of energy from nutrient dense source. This will improve your overall health and vitality, not just your hormones!
Remember to focus on the process and not the outcome. Your body is intelligent and knows how to heal itself when it has the resources it needs.
How can I purchase the Hypothalamic Amenorrhea recovery meal plan?
So, is this is something you are interested in? Would you like to invest in the Hypothalamic Amenorrhea recovery meal plan as a tool for your period recovery journey? Well I have an exciting offer until the end of the year! I will be selling the plan at a discounted price until 31/12/2022. So if you want to have this as a tool for the new year to start or continue your period recovery journey then go ahead and grab your copy now.
NOTE – If you have any questions about the meal plan, you can email me or leave a comment below. If you do purchase the plan and you find it helpful, I encourage you to please leave a review and to share the product link with other ladies who might benefit from this tool.
Over to you…
If you would like to work with me to balance your hormones and improve your health, contact me to set up a free 15 minute discovery call. I am a nutritionist, yoga teacher and women’s wellness coach. We work together using a combination of modalities to support your individual needs and help you to feel your best.
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