Thirty days of meals, already decided.
A gentle anti-bloat plan for women over 45. Every breakfast, lunch and dinner is chosen, the recipes are written, and the shopping lists are done. One 67-page PDF.
- BreakfastDigestive smoothie or light yogurt bowl
- SnackSoft, anti-bloat fruit
- LunchSimple bowl: rice or quinoa, protein, vegetable
- SnackCucumber or digestive tea
- DinnerLight soup, or creamy gentle vegetables
Plus one anti-bloat drink and a five-minute routine. All thirty days are written out like this.
One month, already mapped.
The first seven days are a gentle kickstart, for when you want to feel a difference quickly. The remaining twenty-three carry it through the month, meal by meal.
Clothes that fit fine in the morning, but not by the afternoon.
Eating healthy all day, and still feeling heavy after dinner.
Bloating after 45 usually isn’t about eating less. It’s about eating differently, and knowing exactly what goes on the plate. This plan makes that decision for you, three times a day, for a month.
Sixty-seven pages. Nothing left to decide.
These are real pages from the plan, not a preview of one.
- Pages
- 67
- Days planned
- 30 (breakfast, lunch and dinner)
- Recipes
- 20, digestion-friendly
- Shopping lists
- 4, one per week
- Also inside
- Anti-inflammatory drinks, daily routines, printable trackers
- Format
- PDF · English · print as often as you like
- Delivery
- Instant download, yours to keep
Not sure yet? The Food Swap Guide is free.
Eighteen pages of simple anti-bloat swaps you can use at your very next meal. Enter your email and the download opens straight away.
Week one: Light & Reset
This is the first shopping list, exactly as it’s printed in the plan. Twelve things. One trip.
The other three weeks are already written too. You never build a list, and you never stand in the kitchen at seven wondering what to make.
- ItemQuantity
- Chicken breast1.3–1.5 kg · about 3 lb
- Eggs12
- Spinach400 g · 14 oz
- Zucchini6
- Cucumber4
- Carrots5
- Papaya2
- Bananas6
- Watermelon1 small
- Oats400 g · 14 oz
- Rice (basmati or jasmine)500 g · 1 lb
- Olive oil250 ml · 1 cup
★★★★★
“Clear, well-organized and very helpful. Easy to follow and effective.”Verified reader review · Gumroad
Dinner is already decided.
Download the plan, print week one’s list, and the next thirty days of meals are handled. Read it on any device, print it as often as you like. It’s yours for good.
- Thirty days of meals, fully planned
- Twenty digestion-friendly recipes
- Four weekly shopping lists
- Anti-inflammatory drinks and daily routines
- Printable workbook pages and trackers
- The 7-day quick kickstart, included
Instant download
Secure checkout via Gumroad · Apple Pay, Google Pay & cards · Refund policy
Not ready? Start with the free guide.
The Anti-Bloat Food Swap Guide: eighteen pages of simple swaps you can use at your very next meal. Enter your email and the download opens straight away.
Questions, answered
Is this a diet or a weight-loss program?
No. It’s a digestion-first meal plan. The goal is to reduce bloating and support gut comfort with anti-inflammatory foods, not to restrict calories or chase a number on the scale. There’s no counting anywhere in it.
Do I need special ingredients or hours in the kitchen?
No. The recipes use everyday supermarket ingredients (the week one list above is the real one), and the daily routines take ten minutes or less.
How do I receive the plan?
Instantly. After checkout you download the 67-page PDF right away. Read it on any device, or print the pages and trackers as many times as you like.
What if I’ve struggled with bloating for years?
The plan was designed for exactly that. It’s flexible and forgiving: if you miss a day, you simply carry on the next. Consistency over perfection is the whole philosophy.
Is this medical advice?
No. This is general nutrition and lifestyle information. If you have a medical condition or persistent digestive symptoms, please speak to your doctor or a registered dietitian.