Hormone Reset Mini Programmes & Targeted Meal Plans
Focused 2–4 week support for cycle balance, metabolic health and PCOS symptoms
Short, Focused Nutrition Plans for Women’s Health
These mini programmes are your starting point, a lower-commitment way to begin supporting hormone balance, metabolic health and cycle regulation (especially if you have PCOS or suspect you're experiencing hormonal symptoms).
Each reset focuses on a key area, for example cravings, cycles, post-pill adjustment or food habits, giving you clear steps without overwhelm.
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If you’ve been feeling stuck, overwhelmed or just not ready to commit to a full programme, these Mini Programmes or my membership hub are a simple place to start.​
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These short online nutrition resets are ideal if:
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You want to dip your toe in before committing to a longer programme
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You’ve just come off the pill and need a realistic place to begin supporting your body naturally
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You feel like your blood sugar, mood or cravings are all over the place
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You want structure and support, but without the overwhelm
All mini programmes are self-paced and online, designed by a BANT registered nutritionist specialising in support for hormonal and metabolic health. You’ll get easy-to-follow nutrition steps, recipe inspiration, symptom support, and the option to upgrade to 1:1 guidance when you're ready.
The Capsule Kitchen Meal Plan
4-Week Hormone Reset Meal Plans & Guides
Are you stuck trying to figure out what to eat for hormone balance or PCOS - without cutting out carbs or going extreme?
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If you’re struggling with stubborn weight gain or sugar cravings, and just want a simple way to get started with food that supports your hormones naturally. This self-paced reset is designed to support hormones, reduce cravings and take the stress out of meal planning.
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The Capsule Kitchen gives you the essential foods, structure and tools to reduce overwhelm and start making real progress. No more mealtime stress with quick, hormone-friendly meals that work for busy women.
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No fads. No calorie counting. Just a practical, step-by-step approach to build hormone-balancing meals in minutes, without endless planning or prep.
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After following this for 4 weeks, you’ll:
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Feel more confident planning hormone-supportive meals that fit real life
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Know which foods to keep stocked in your kitchen
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Reduce the stress of last-minute decisions and constant cravings
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Start to notice reduced bloating, fewer blood sugar crashes and more stable energy
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Lay the groundwork for healthy weight loss without cutting everything out
What’s included:
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Quick start Kitchen Essentials Guide: food lists, swaps and must-haves for your cupboard, fridge and freezer
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Weekly Foundations Plan: practical food goals, tips and meal ideas
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Mini Recipe Pack: Easy meals designed to balance blood sugar and support your hormonal and metabolic health
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Smart Plate Method: simple framework for building satisfying meals without tracking
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Bonus: 5-Minute Meal Builder Templates: mix-and-match combos for days when time (or motivation) is low
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This mini programme is for you if:
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You’ve recently come off the pill and want to take the first step to rebalance your hormones
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You’re feeling stuck, tired, bloated, puffy or craving sugar more than usual
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You want to start losing weight in a way that’s sustainable - not stressful
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You’re thinking about your future fertility but not ready for a full programme yet
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Not for you if:
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You’re looking for a strict diet plan or expecting overnight results
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You already have a structured nutrition plan and are tracking consistently
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You need personalised testing or supplement protocols
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The next step after this programme:
This is your mini reset. Once you’ve completed the Capsule Kitchen, you’ll be ready to move into The Hormone Shift Method, my 12-week programme to restore ovulation, reduce inflammation and support healthy weight and hormone balance.
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Evidence-Based Nutrition Strategies for Hormone Health
Take the first step to rebuild your nutrition foundations and feel more in control of your hormones, one simple, food-first change at a time.
The Post-Pill Mini Reset
4 weeks to reduce post-pill symptoms and rebalance your hormones naturally
Support your hormones, cycle, and symptoms naturally after stopping hormonal birth control with a simple, food-first plan for smoother skin, steadier energy, and cycle support after birth control.
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Coming off the pill can feel like a hormone rollercoaster. Irregular (or missing) periods, bloating, breakouts, cravings, mood swings and weight changes can all leave you wondering what’s going on in your body, and what to do next.
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This 4-week online reset gives you the essential nutrition and lifestyle support to gently guide your body out of post-pill chaos and begin to restore balance naturally.
It’s not a detox, a meal replacement plan or a hormone quick fix, it’s a realistic, food-first approach that helps you take the first steps toward more stable cycles, reduced inflammation and better energy.
What’s Included:
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A 4-Week Reset Plan with clear weekly goals to support hormone pathways and reduce post-pill symptoms
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Foundational food-first support to rebalance blood sugar, reduce inflammation and nourish nutrient gaps
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Weekly symptom-focused nutrition tips including cravings, mood, digestion, and skin
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Easy meal inspiration
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Progress tracker to reflect on changes and spot early improvements
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Upgrade option: Add a 1:1 Post-Pill Review Call and personalised plan
Who It’s For:
This mini programme is ideal for women who have recently stopped hormonal birth control and want to support their body through the transition.
Especially if:
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Your period hasn’t returned (or it’s irregular or unpredictable)
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You’re noticing more breakouts, bloating, fatigue or mood swings
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You feel confused about what to eat now you’re off the pill
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You’re planning to start a family in the future and want to support your fertility
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You want to avoid going back on the pill just to ‘manage PCOS symptoms’
You’ll Learn How To:
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Build a cycle-supportive nutrition foundation
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Understand your post-pill symptoms and what they mean
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Rebalance blood sugar to reduce cravings, fatigue and weight gain naturally
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Support oestrogen and androgen metabolism through diet and lifestyle
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Reduce inflammation and gently support your cycle coming back
How It Works:
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Fully online and self-paced - start anytime
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Delivered via secure client portal
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Simple weekly structure designed for busy women
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No strict rules, just evidence-based guidance you can tailor to you
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Optional upgrade to include a 1:1 review call and next step personalised plan
Ready to reset after the pill?
Click below to get started and take the first step in restoring your hormone balance naturally after birth control.
The Mini Nutrition Reset
Not ovulating? Unsure why your cycle is missing, or what to do next?
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Get personalised clarity and a food-first plan to start supporting ovulation and hormone balance naturally.
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If your period is late, irregular, or gone altogether since stopping the pill, and you’ve no idea where to start, this 1:1 session is for you.
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The Mini Nutrition Reset
This is a private one off consultation designed to help you understand what’s happening in your body, what might be stopping ovulation, and what you can do nutritionally to move things forward, without jumping straight into complex testing or long-term coaching.
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What’s included:
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A 50-minute consultation to review your symptoms, diet and history
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A 3-step personalised food + lifestyle strategy to support ovulation
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A sample hormone-friendly meal plan tailored to your goals
Perfect if: You’re post-pill, feeling bloated and puffy, not cycling or ovulating and want clear guidance from a qualified nutritionist.
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If you are not ready for a full programme, learn more about:
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The Capsule kitchen - 4-week self-paced mini programme to help you build the foundations for fewer cravings and sustainable weight loss.
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The Post-Pill Reset - 4-week self-paced mini programme to help support your hormones, cycle, and symptoms naturally after stopping hormonal birth control.