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Eat Your Nutrition Cookbook: 200+ Gluten-Free Healthy Recipes
Everyday meal inspiration and simple, wholesome cooking ideas.
$37.00
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What to Expect
Your Starting Point
Read the plate method, then start week 1: protein at every meal.
What's Included
4 weekly meal plans. 30 new gluten-free recipes. Grocery lists, prep plans and weekly lessons.
Is It a Fit?
For women 40+ who want a realistic, high-protein, high-fiber way to eat gluten-free.
In Your Everyday Routine
One hour of prep a week, leftovers for lunch and a flex night every Friday.
Put Your Plan Into Practice
Each week follows the same simple rhythm: learn, shop and prep, then eat.
Select a topic to read more.
01 · Read the Weekly Lesson
Each week starts with a short lesson on protein, fiber, steady energy or bone health, with research sources in the back.
02 · Shop and Prep
Use the grocery list, then spend about an hour on the prep plan so weeknight meals are mostly ready.
03 · Cook Once, Eat Twice
Most dinners make two servings, so tonight's dinner is tomorrow's lunch.
Getting Started
How to Use
- Read: start each week with the short lesson.
- Shop: use that week's grocery list.
- Prep: spend about an hour on the prep plan.
- Eat and notice: follow the plan and use the habit tracker and weekly check-in.
Before You Buy
Product Guide
Everything I'd want you to know before you choose: what's included, who it's a good fit for, and how to make it work in a real week. Tap any row to open it.
Questions? Send me a message
At a Glance
The Harmony Hormone Plate is a 4-week gluten-free meal plan built around what research supports for women in perimenopause and menopause: enough protein to protect muscle, plenty of fiber, meals that keep energy steady and foods that support your bones.
Every recipe is new and written for this plan. No calorie counting and no forbidden foods.
Who It's For
Women 40 and older who eat gluten-free (or want to) and want a simple, realistic way to eat through midlife. The plan is written for one person; double the recipes to cook for two.
If you have kidney disease or take medications that interact with certain foods, check with your healthcare provider first.
What You Get
- The Harmony Hormone Plate method, tied to The Harmony Method™
- 4 weekly meal plans with leftovers built in
- 30 new gluten-free recipes (6 breakfasts, 4 lunches, 16 dinners, 4 snacks) with estimated protein and fiber
- A short lesson each week, with research sources listed in the back
- 4 grocery lists and a one-hour prep plan each week
- Habit trackers, a flex-night guide and a gluten-free shopping guide
Delivered as a 59-page digital PDF.
What to Expect
You'll have every meal planned for four weeks, with recipes built around protein and fiber. How you feel depends on your own body, health history and routine, so use the weekly check-in to notice what works for you.
Laura's Approach
I'm Laura Ann Villanueva, a Nutritional Therapy Practitioner (NTP) and founder of Eat Your Nutrition®. I have celiac disease, so every recipe is gluten-free. I built this plan around research on protein, fiber, bone health and blood sugar in midlife, and every source is listed in the back.
Disclaimer
- This meal plan is delivered as a digital product only (no physical copy).
- Digital products are final sale and non-refundable, except where required by applicable law. See our refund policy.
- This is general education and meal-planning support, not medical advice or a treatment for menopause symptoms or any condition. Talk with your healthcare provider before changing your diet, especially if you have a medical condition or take medication.
Nourishment. Balance. Everyday Wellness.
No extremes. Just practical support for the routines you want to build.
FAQs
A 59-page digital PDF with 4 weekly meal plans, 30 recipes, grocery lists, prep plans, habit trackers and a short lesson each week.
The Harmony Method™ Bundle gives you another 4 weeks of meal plans plus pantry and prep guides. For a plan built around you, learn about 1:1 coaching.
No. There's no calorie counting and no forbidden foods. Every recipe is gluten-free, and each one lists swaps.
This plan isn't a treatment for hot flashes or any other symptom. It's built around protein, fiber and steady energy for women in midlife. If symptoms affect your daily life, talk with your healthcare provider about treatment options.
Every breakfast, lunch and dinner has at least 25 grams of protein. A typical day comes to about 100 to 130 grams, and you can start with smaller portions.
No. Each week has a one-hour prep plan, and most dinners make leftovers for lunch.
For questions about the plan before purchasing, email support@eatyournutrition.com.
Protein
Every Meal
Fiber
More Plants
Energy
Steady
Bones
Strong
Gluten-Free
Always
Protein
Every Meal
Fiber
More Plants
Energy
Steady
Bones
Strong
Gluten-Free
Always
Protein
Every Meal
Fiber
More Plants
Energy
Steady
Bones
Strong
Gluten-Free
Always
Protein
Every Meal
Fiber
More Plants
Energy
Steady
Bones
Strong
Gluten-Free
Always
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