Velora Foundations™

Velora Foundations™

$39.00
$39.00 $69.99
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🌸 Understand your patterns—track how you feel over four weeks


🥑 Make meal planning simpler—give your week a little structure


✨ Bring fresh ideas to your table—with 40 nourishing recipes
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  • Support for your next chapter
  • 3 guides, one simple starting point
  • Instant digital access

A little clarity. A little structure. A starting point just for you.Velora Foundations™ brings together three digital guides to help you track your symptoms, plan your meals, and find nourishing recipe ideas—one manageable step at a time.

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Velora The Complete Collection
Save $30.97
Three books · 102 pages

The whole
transition, covered.

Understand what's changing. Plan how you'll eat. Then actually cook it. Three books that were built to be used together — the companion, the planner and the kitchen — in one download.

$39.00 $69.97 · instant download

Educational resources — not medical, nutrition or fitness advice.

Your New Chapter — cover
Velora Nourish — planner cover
The Menopause Kitchen — cover
102
pages across three books, written to be read in this order
40
recipes with prep times, nutrition estimates and an easy swap
8
weeks of fill-in tracking — symptoms first, then meals
$30.97
less than buying the three separately
Why all three

Knowing what's happening is the first step. It isn't the last one.

Most women start with information, and stop there — because the gap between understanding perimenopause and changing a Tuesday night dinner is wide. These three close it in sequence: what's changing, what the week looks like, what's for dinner.

What's included.

Your New Chapter — cover
Book one · Understand

Your New Chapter™

4-Week Perimenopause & Menopause Companion
20 pages · 4-week tracker

An educational workbook built around a 4-week symptom-tracking system covering fourteen common symptoms — built to help you understand what's changing and prepare for appointments.

A 4-week symptom tracker covering fourteen common symptoms — one tick a day
Where you are: perimenopause, menopause and post-menopause, in plain language
An evidence-informed overview of treatment options, including hormone therapy
Your doctor's visit guide — what to bring, what to ask, what to note after
Movement, sleep and nutrition foundations, plus reflection pages each week
Sold separately · $19.99
Velora Nourish — planner cover
Book two · Plan

Velora Nourish™

The 4-Week Menopause Nutrition Planner
30 pages · 4 weeks of planners

A 30-page, 4-week fill-in meal-planning system — weekly meal planners, grocery lists, a one-minute daily tracker and reflection pages. Not a diet, not a recipe book: no calorie targets, no food rules.

Five pillars explained: protein, plants, bone support, hydration, consistency
Four weekly meal planners — breakfast, lunch, dinner and snack, seven days each
A grocery list sorted by aisle on every weekly spread, built from your own plan
A one-minute daily tracker: protein, plants, hydration, energy. No calories or macros
The quick-meal matrix — 36 no-recipe combinations, plus a 4-week final review
Sold separately · $24.99
The Menopause Kitchen — cover
Book three · Cook

The Menopause Kitchen

40 nourishing recipes for midlife
40 recipes · 52 pages

A 52-page cookbook of 40 recipes — breakfasts, lunches, dinners, snacks, smoothies and desserts — each with prep and cook times, servings, estimated nutrition and an easy swap.

40 recipes across breakfasts, lunches, dinners, snacks, smoothies and desserts
Every recipe with prep and cook times, servings and an estimated nutrition line
An easy swap on each page — for allergies, what's in the cupboard, or less time
A Sunday prep guide: ninety unhurried minutes that cover four weeknights
Kitchen staples checklist and a substitutions chart for cooking without a shop run
Sold separately · $24.99
How they work together

One four-week arc, three books deep.

Week one

Track, don't fix

Start the symptom tracker in Your New Chapter. Fourteen symptoms, one tick a day. You're gathering evidence, not changing anything yet.

Weeks two to four

Plan the week

Nourish takes over the Sunday ten minutes: meals mapped, grocery list built from the plan, four boxes a day. Your symptom notes tell you what to aim at.

Every night

Cook it

The Menopause Kitchen fills the squares. Forty recipes on the same five pillars, so the plan you wrote on Sunday turns into an actual dinner on Wednesday.

The appointment

Walk in with pages

A month of symptom data, a month of eating patterns and two filled-in review pages. The conversation starts somewhere much better than "I've been tired."

A look inside all three

Real pages, at the top of each spread. Enough to see how it's built.

The 4-week symptom tracker
Your New Chapter
The symptom tracker
Fourteen symptoms, one tick a day, four weeks running.
The doctor's visit guide
Your New Chapter
Your doctor's visit guide
What to bring, what to ask, what to write down after.
The Week 1 meal planner
Velora Nourish
Week one — plan & shop
Seven days of meals, then the list built from them.
The Week 1 daily tracker
Velora Nourish
The daily tracker
Protein, plants, hydration, energy. Under a minute.
A recipe page
The Menopause Kitchen
A recipe page
Prep and cook time, servings, nutrition estimate, easy swap.
The Sunday prep page
The Menopause Kitchen
Sunday prep, unhurried
Ninety minutes that make four weeknights easy.

"Same woman. Bolder chapter. This is still a beautiful chapter — it just needs better information."

From Your New Chapter™
The cost of piecing it together

Buying one book usually means buying the other two later.

The books were written as a set, so one alone tends to end with a question the next one answers. You can get there in three purchases over three months — or start the whole arc this week, for less than the three cost separately.

One at a time
—Symptoms tracked, but no plan for what to do about them
—A grocery list written, then 6pm with nothing to cook from it
—Three separate checkouts at $69.97 in total
—Two months lost to deciding which one to start with
All three, this week
✓Education, planning and cooking in one download
✓Every plan has forty recipes standing behind it
✓$30.97 kept, one checkout, nothing to add later
✓Two filled-in review pages for your next appointment

$30.97 off is the whole third book, effectively — and all three are yours to reprint and rerun every month of this transition.

Questions, answered honestly

Which book should I start with?
Your New Chapter™. Spend the first week just tracking symptoms — no changes yet — so that when you open Nourish you already know what you're aiming at. The bundle is ordered this way on purpose, but nothing stops you from opening all three on day one.
Is there overlap between the three?
Very little. Your New Chapter covers what's changing in your body and how to prepare for appointments. Nourish is the planning system — meal planners, grocery lists, trackers. The Menopause Kitchen is the recipes. The nutrition principles are consistent across all three, which is the point, but you're not paying twice for the same pages.
Can I buy just one and add the others later?
Yes — each book has its own page and works on its own. The bundle simply costs $30.97 less than the three separately, and saves you deciding twice.
Do I need to print them?
No. All three are fillable on a phone or tablet in any PDF app. Some people prefer printing the weekly planner, grocery list and tracker pages and leaving them on the fridge — you can reprint those as often as you like.
Is this a diet?
No. There are no calorie targets, macro counts, restriction rules or weigh-ins anywhere in the 102 pages. Nourish is a planning system built around foods you already enjoy, and every recipe in the Kitchen comes with an easy swap.
I have a medical condition, or I'm on hormone therapy.
These are educational resources, not medical advice, and they say so on their own disclaimer pages. Symptoms of perimenopause overlap with thyroid conditions and others, and nutrition needs change substantially with certain diagnoses. The books are designed to be individualized with your physician or a registered dietitian — and each includes notes to bring to that conversation.
How is it delivered?
Instantly. You'll get all three PDFs on the confirmation page and by email, straight after checkout. They're yours forever, with no subscription and no expiry.
Velora

Start the whole thing
on one Sunday.

The Complete Collection — Your New Chapter™, Velora Nourish™ and The Menopause Kitchen. 102 pages, instant digital download, yours forever.

$39.00 $69.97 Save $30.97
Three PDFs, delivered instantly
Fillable on phone, tablet, or print
Evidence-informed, plain language
Yours forever — no subscription

The Velora Complete Collection is for educational and informational purposes only. It is not medical or nutrition advice, and it does not diagnose, treat, prevent, or cure any condition. Symptoms of perimenopause can overlap with other medical conditions, and nutrition needs vary significantly — particularly for anyone managing kidney disease, diabetes, cardiovascular disease, thyroid conditions, food allergies, gastrointestinal disorders, osteoporosis, a history of disordered eating, or taking hormone therapy. Please work with your physician or a registered dietitian to individualize anything in these books. Digital downloads are non-refundable.

You don’t need every answer to take the first step.🤍

When your body is changing, a little clarity and structure can be a welcome place to begin.

Velora Foundations™ brings together three digital guides to help you track your symptoms, plan your meals, and explore 40 nourishing recipes.

Start with what you need today. A moment to reflect. A plan for the week. A meal you look forward to.

This chapter can begin at your own pace.

📩 Instant digital download • All 3 guides included

Get My Foundations Bundle