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 with Hypothalamic Amenorrhea (HA for short) who are trying to recover their missing period. I know that learning a completely new way of eating was one of the hardest things parts of my period recovery journey. So.. my secret project that has been keeping me busy the last couple of months is that I have created a HA recovery meal plan. Aka the period recovery meal plan!
I am so excited to finally have this ready to go. I hope that it will be a helpful tool for all of you beautiful readers who are on this exciting but challenging journey of recovering your period. I know this is not all of you but I know that a large percentage of my readers are women who are were I was 5 years ago when I was trying to get my period back after 8 years of Hypothalamic Amenorrhea. If you haven’t read my story you can find out more in my previous post and video here. I have also shared many posts previously about the causes of Hypothalamic Amenorrhea and how to get your period back which you can find here.
When I finally realised that my poor nutrition and crazy 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 both the quantity and types of foods I ate. I know back then I would have loved to have a HA recovery meal plan to guide me on this new way of eating. I even went back to university to study nutrition and trained to become a Women’s Wellness Coach because I was determined to use this experience to help other women in the future. So I am very happy to have finally created this period recovery meal plan and to be able to offer it to you now!
What does the HA recovery meal plan include?
The HA 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 HA 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! All meals are super easy to make and take less than an hour to prepare. I have based this meal plan on a minimum of 2500 calories per day which 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). I know 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 period recovery meal plan designed?
I have carefully designed the meal plan to ensure that each meal and snack contains a balance of macro-nutrients. This is to provide your body with the fuel and building blocks it needs to recover your hormones. In addition, I have chosen a wide variety of foods throughout the 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 meal plan.
You want your body to finally feel safe and nourished. I hope that the recipes in the HA 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 on request (email me following your purchase for this option).
Will I definitely get my period back if I follow this 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 and regained a natural cycle even after many years of HA. It is important first to confirm the diagnosis of Hypothalamic Amenorrhea with your doctor. You want to rule out any other medical issues which could be causing your missing period as the treatment plan could be different. However, the rates of recovery for confirmed Hypothalamic Amenorrhea are very promising when following a healing lifestyle.
One 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 set out in this HA recovery meal plan will NOURISH you. Eating this way will ensure that your body gets plenty of energy from nutrient dense sources which will improve your overall health and vitality.
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 HA recovery meal plan?
So, is this is something you are interested in? Would you like to invest in the HA 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 20% discounted price until 31/12/2021. 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!
HA recovery meal plan
Period recovery food guide with 27 recipes and a sample 7 day meal plan with full nutrient breakdown
NOTE – 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 (please don’t forward the pdf directly as I have put much time and effort into creating this work).
Over to you…
- Comment: Are you on your period recovery journey? What is your experience so far?
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