Bloated by 3pm?
It's the routine, not you. A meal plan for women 30+ to ease bloating and feel lighter, without cutting out real food.
Why the bloating shows up by mid-afternoon
Feeling tight, heavy and puffed up by the afternoon can happen for different reasons: sometimes it's how fast and what you eat on busy days, and sometimes it's irregular meals and everyday foods that leave you gassy and swollen. A structured meal plan brings back simple, regular meals that keep you light through the whole day.
Rushed lunches and eating while distracted mean more air and slower digestion, so bloating shows up a couple of hours later. Simple, structured meals slow things down and keep you comfortable.
Too many processed snacks, fizzy drinks and heavy combinations can leave your stomach tight by afternoon. A clear meal plan swaps them for real food that sits lighter.
Skipping breakfast, grazing all day or not drinking enough leaves digestion working against you. A structured plan gives you the right meals at the right times so you don't puff up by 3pm.
You don't need to cut out food. You need a plan that keeps you light through the whole day.
Everything you need in one PDF.
Both the 2-week and 4-week plans include all of the below. Choose based on how long you want to follow the plan.
A second guide on what shapes how light or heavy you feel: sodium, hydration, fibre and fats, explained simply and backed by WHO and EFSA guidance.
Food that doesn't feel like a diet
Every recipe is built around real, nutrient-dense ingredients: avocado, flaxseed oil, edamame, fresh vegetables, quality protein, whole grains, nuts and seeds.
Thoughtful flavour combinations and plates that actually look good, not sad diet food eaten standing up at the counter.
Elevated on the plate, simple in the kitchen. Everyday equipment, no chef technique required.
Avocado, flaxseed oil, edamame: all of it is on the shelves where you already shop. No specialty stores, no online orders, no jar you use once and forget.
The person behind your plan
A quick look at Krista and what's inside the plan.
"No more 3pm bloat. My jeans feel the same at 6pm as they did at 9am."
"My stomach used to feel tight every afternoon. A week in, that's just… gone."
"I feel lighter after meals now, not heavy and puffed up. Best money I've spent on myself."
Start feeling lighter this week
Download it now and start with tomorrow's breakfast.
Not ready for the full plan?
Take five of Krista's summer breakfasts instead. The same restaurant-style cooking as the full plan, with macros and exact quantities worked out. Free.
- ·Smoked salmon & mango-chilli protein toast, 39 g protein
- ·Ricotta-pistachio pancakes with citrus & raspberry
- ·Turkey-asparagus protein waffle, 45 g protein
- ·Green shakshuka with burrata & spinach
- ·Matcha-chia protein parfait