Perimenopause is not something to manage alone.
Balance & Flow was designed for women navigating this phase — with nourishment that supports your body through transformation, not against it.
Your gentle reset starts here
A flexible weekly subscription designed to support women through perimenopause, with 3 to 5 delivery days that bring structure, nourishment, and ease back into your routine.
Why I Created This Program
I'm the co-founder of Nourish & Nosh, a yoga teacher of 20 years, and I've been navigating perimenopause myself. Balance & Flow exists because I lived the need for it.
— Katalin
What's included
Full day meal plan, including 2 main courses & soup snack. Breakfast is optional.
How the meals are crafted
Meals are 100% organic, plant-based, gluten-free and follow Low FODMAP recipes
How you'll feel after 1st week
Less bloating, clearer mind, more energy and a better digestion.
What our clients say
“It has changed my energy levels, my health, and my mind for the better. After just one week I don't feel the need for coffee anymore, and I have the same or even better performance without caffeine. Truly grateful.
“Lunchtime has become the best part of my day. The food is simply sublime, the flavour combinations are gorgeous and everything is expertly prepared. I feel like I am loving my body with every bite. It makes me feel good to know that everything I'm eating is healthy and nourishing. This subscription is SO worth it. I would highly recommend it to everyone.
How You Will Feel After One Week
Many women notice reduced bloating, steadier energy and clearer thinking within the first week. Every body is different — but consistency is where the change begins.
"I am 53 and have been struggling with menopausal weight gain. Nothing I do makes a difference. I love vegan food but didn't feel I could prepare properly balanced meals on my own daily. Nourish & Nosh is the perfect solution for me. Every day has been an adventure with an amazing meal — fresh, things I would never have thought to make myself. I am in heaven."
Adrian S.
FAQ
Is this program designed specifically for women in perimenopause?
Yes. Balance & Flow for Perimenopause was created with the hormonal, metabolic, and digestive changes of perimenopause in mind.
During this phase, the body responds differently to food, stress, and routine. This program supports those changes with gentle, nourishing meals that prioritise digestion, energy stability, and consistency rather than restriction.
What kind of results can I realistically expect in the first weeks?
In the first week or two, many women notice reduced bloating, easier digestion, clearer thinking, and more even energy throughout the day. This program is not about rapid weight loss. It’s about relief, balance, and creating the conditions your body needs to function better during perimenopause.
Can this meal program help with bloating, low energy, and digestive issues during perimenopause?
Many women in perimenopause experience bloating, slower digestion, and fluctuating energy due to hormonal shifts.
This program is designed to support digestion with easy-to-digest, nutrient-dense meals that help reduce bloating and support more stable energy levels.
While every body is different, many clients report feeling lighter, less reactive, and more balanced within the first weeks.
What kind of food will I be eating?
All meals are:
- 100% organic
- Plant-based (vegan)
- Gluten-free
- Low FODMAP
- Designed to support digestion and reduce bloating
No ultra-processed foods. No artificial ingredients. No calorie obsession.
Is Balance & Flow a diet or a detox?
No. This is not a restrictive diet or an aggressive detox. Balance & Flow is a gentle, supportive reset that focuses on nourishing your body rather than forcing change. There are no calorie counts, food rules, or extremes. The goal is to support your body through perimenopause with consistency, care, and real food.
What’s included in the program?
Each delivery day includes:
- A full day meal plan: lunch, dinner, a soup a snack and daily digestive tea
- Breakfast is optional and can be added
- Meals are freshly prepared and delivered to your door
- Breakfast is optional
Extra: the first 4 weeks you will get our reset kit with herbal teas that helps digestion, N&N mug and other surprises!
Everything is designed to be easy, nourishing, and digestion-friendly.
How does the subscription work?
Our programs run on a weekly subscription, charged once per week based on the number of delivery days you choose. You’re always in control — you can pause, skip or cancel anytime directly from your account, with no long-term commitment.
Do I need to cook or prepare anything?
All meals are cooked fresh every day in our kitchen and delivered directly to your door. We don’t batch-cook or freeze meals — freshness and quality are part of how we support digestion, flavour and consistency.
Where do you deliver?
We deliver fresh meals to Lisboa, Cascais, Sintra, Caparica and Aroeira. All deliveries are made between 11:30am and 1:30pm. In Caparica an Aroeira we deliver after 4pm.
What are Nourish & Nosh’s core values?
We believe food should support health, not create stress.
Our approach is rooted in real, seasonal ingredients, thoughtful cooking and consistency over restriction. Every program is designed to support digestion, energy and everyday routines in a way that fits real life.
Our food philosophy is built on three pillars:
- Purity: 100% organic, local ingredients prepared fresh every day.
- Craftsmanship: every meal is chef-made with care, creativity, and balance.
- Integrity: transparency, sustainability, and respect for your body and the planet.