Feel energised, supported and confident with food, without dieting.
If you’re tired of conflicting advice, calorie counting or feeling like you’re constantly “starting again”, these plans offer a grounded, evidence-based approach to food that works with your body rather than against it.
My work is rooted in nutrition science and eating psychology. That means we focus on what actually supports appetite regulation, stable energy, sleep and sustainable fat loss where that’s a goal, while also building confidence and trust around food. If you’ve been feeling drained, stuck in a rut with food, or like your usual approach to eating just isn’t working anymore, you’re not alone. And, you don't need another diet...
My approach
Across every plan, meals are built around the same simple, repeatable principles:
Each meal is anchored around approximately 30g protein and 10g dietary fibre, alongside healthy fats and a wide range of nutrients. This combination supports satiety, blood sugar regulation, muscle maintenance and metabolic health, which become increasingly important in midlife.
Ingredients are intentionally simple and familiar. You won’t find obscure 'superfoods' or complicated prep. This is practical, real-world nutrition designed to fit into busy lives and get results when followed consistently.
What’s included in every meal plan and how it supports you...
Eat well without overthinking
Around 40 nourishing recipes per plan, created for the female midlife metabolism, and busy lifestyle. Each plan follows a flexible two-week structure that can be repeated, adapted or mixed and matched to suit your appetite, schedule and preferences.
Feel confident in your food choices
Every recipe includes clear protein, fibre and calorie information, so you can stop second-guessing what or how much to eat and trust that you’re eating in a way that supports your energy and metabolism.
Save time and reduce weekday stress
Done-for-you shopping lists and a suggested weekend meal prep guide, with a supporting video, help you get organised quickly and make everyday meals feel far more manageable.
Stay flexible without falling off track
A practical snack list and ingredient substitution guide give you options when life changes, ingredients aren’t available or appetite varies, so consistency feels achievable rather than restrictive..
Some of the brilliant feedback on the Nourished Metabolism meal plans....
You can choose the plan that best suits the season you’re in, or combine them.
Each plan is just ÂŁ45, or you can choose the bundle for a discount.
The Original Meal Plan
A year-round foundation focused on balanced, satisfying and deliciously simple meals that support energy, appetite control and gentle, sustainable fat loss.
The Summer Meal Plan
Lighter, fresher meals that still prioritise protein and fibre, designed for warmer months, fresh flavours and seasonal eating.
The Winter Meal Plan
Warming, comforting meals that support energy, immunity and consistency during colder months, without tipping into heaviness or over-eating.
Everything you need, from day one
Get access to all three meal plans at a reduced price, so you can start with clarity, confidence and maximum flexibility.
Who these plans are for:
These plans are for midlife women who want:
âś“ A trusted nutrition plan structure that reduces decision fatigue
âś“Confidence that you're eating well without tracking everything
âś“Support for energy, sleep and appetite regulation
âś“A clearer understanding of how to fuel a midlife metabolism
âś“A calm, non-diet approach that delivers results
Dietary Flexibility: Lots of vegetarian and gluten free options included. This plan suits most dietary requirements. While not vegan, they all offer plenty of options and substitutions for vegetarian and gluten free meals.
You don’t need perfection for these plans to work. You don’t need to track macros, weigh every ingredient or eat the same way every day. And you don’t need to give up foods you enjoy to see progress. These meal plans are designed to work through consistency, not intensity. By focusing on balanced meals, regular nourishment and a supportive structure, they allow space for flexibility, a busy lifestyle and enjoyment, while still supporting energy, appetite control and body composition over time.
Fiona
In a world full of misleading and confusing information on health, eating and diets, there is this gem called Josie Buck aka The Mindful Cook. Josie is supportive, kind and knowledgeable. If you want to change your relationship with food then this is your girl!
Jane
It feels liberating and empowering to be able to enjoy food and unshackle that from a sense of fear and control. I haven't weighed myself since starting with you but I have definitely lost weight: I wore a dress on Saturday night that pre-dates Covid, and today I'm wearing cropped jeans. These milestones are key as I have been hiding out in a saggy dress all summer
Yvonne
Working with Josie is like having a non-judgemental friend on hand. Trying to improve your health so often leads to self-criticism and condemnation followed by giving up. When I hit a low spot, I jump back into the community, reach out to her for help or access the resources for a refresh. I feel confident that I can continue to develop myself at my own pace and regardless of setbacks. Thanks!
 Jill
I hate cooking but Josie has helped me to love cooking. Plus every one of her meals made is delicious. Not one that I haven't wanted to make again. I feel confident when Josie shares food, I am going to enjoy it.
Want a taster before you buy? Grab a free day's worth of recipes
Grab your free download featuring three delicious recipes from the meal plan.  Drop your email in below and I'll send it straight away!
