Diet and nutrition can feel incredibly confusing. One minute it’s cut carbs, the next it’s fasting, avoid fruit, snack more… no wonder things feel all over the place. I’m going to show you how to cut through the noise with a completely done-for-you, science-backed plan.

The Autumn Reset is a 7-day online programme designed to help you lose a little body fat, reduce bloating and support your immunity as the winter months roll in. No extremes. No skipping meals. No starting again every Monday.

Expect warming, satisfying meals built around protein and fibre, with plenty of plant diversity. The kind of food that actually fills you up, supports your microbiome, keeps your energy steady and helps take the edge off constant snacking. Along the way, I’ll show you how to eat in a way that feels good now and still works long term. No guesswork, no confusing internet advice, one clear path.

The Autumn Reset is available to join now for the early bird price of £19 (full price £29) and you’ll get immediate access to lots of resources to keep you going until we officially start on November 2nd 2026.

Get back to basics

Clear your mind of the constant noise and confusion around weight loss and healthy eating. No more second guessing, no more jumping between different approaches that don’t stick.

The Autumn Reset includes 7 days of structured, high-protein, high-fibre meal plans alongside a simple fat loss kickstarter guide to help you understand what you’re doing and why. It’s designed to give you a clear, step-by-step approach you can actually follow, plus the tools to help you put it into place in real life.

There's also a live Q&A to answer all your questions, and inside the community you’ll have a space to check in, stay accountable and keep things ticking along day to day.

Feel fuller and calmer

The Autumn Reset centres around warming, balanced meals that are designed to actually satisfy you, not leave you grazing all day or thinking about your next snack.

With a generous amount of protein at each meal and around 30g of fibre across the day, you’ll feel fuller for longer, with fewer dips in energy and far less of that constant “what can I eat next?” feeling.

Protein and fibre work together to help stabilise blood sugar, support appetite regulation and reduce cravings, making fat loss feel far more manageable and less like a battle of willpower.

* approximate measurements

Build habits that actually stick

By the end of the 7 days, you’ll have a really solid understanding of how to build balanced meals that work for you and your lifestyle.

You’ll learn what good sources of protein and fibre look like in everyday foods, how to structure your meals so they keep you full, and how to adapt recipes so they suit your routine, your family and your preferences.

Emma’s recipes are simple, practical and designed to be repeated, so you’re not starting from scratch every week but building habits that carry you forwards.

Feel lighter and more in control

If things have felt a bit off lately, whether that’s bloating, irregular digestion, constant snacking or just feeling uncomfortable in your body, this is your reset back to something that works.

You’ll be eating in a way that supports your gut, increases fibre intake gradually, and helps keep things moving without the usual side effects of going from low to high fibre overnight.

Alongside feeling physically lighter, you’ll also leave with a renewed sense of direction and a clear structure you can rely on, plus downloadable resources to help you continue long after the 7 days are up.

Instant access to the online platform as soon as you sign up. The Autumn Reset officially starts November 2nd.
The 7 day meal plan arrives October 30th (including shopping list) and there is a live Q&A on November 5th, which will be recorded and available afterwards to watch on demand.
A free fat loss kick starter guide
Resources include a protein and fibre checklist showing the best sources and quantities
A free full colour, 20 page e-book: The no-nonsense guide to eating well in midlife.
Access to The M Collective community until Nov 14th 2026.

Meet your coach, Emma - a world leading voice in menopause nutrition and weight loss.

Emma is a fully registered nutritionist, health writer and author of 4 books, including Sunday Times best-seller, The 30g Plan. To add to her existing list of qualifications, she's currently studying for an AfN accredited Master's in Clinical Nutrition.

Her interest in women's health when she started experiencing perimenopause symptoms 13 years ago but found there just wasn’t enough evidence based nutrition information to hand.

She decided to educate herself and become the go-to source for reliable, actionable information that works. Fast forward to today, she blends nutritional science, diet therapy and behaviour change, alongside a generous helping of understanding, to get to the heart of what you need.

FAQs

I've done Emma's previous meal plans. Will these recipes be different?

Yes! All the recipes are new and different from previous plans.

Do I need to do The Autumn Reset in real time?

You'll have access to the recipe plan and resources for life (they are downloadable) so you can start the plan whenever suits you and you can refer back to it as many times as you like. The live Q&A will be recorded and uploaded to the portal. The community access ends November 14th 2026 but can be extended if needed.

Is the plan suitable for vegans?

The meals are plant focused, meaning there’s an emphasis on plants but they won’t be solely vegan. There will, however, be a number of vegan options as part of the plan, and Emma will give ideas for vegan and vegetarian swaps when recipes use meat/fish and dairy where possible. In order to hit decent levels of vegan protein, it will be hugely helpful if you enjoy/are open to consuming tofu (and other soya products), tempeh and seitan.

Is the plan gluten and dairy free?

Many of the recipes are naturally gluten-free. Any that aren't can be easily adpated.

Some of the recipes use yoghurt, which can be swapped for soya/plant based yoghurt alternatives (though please be aware that these may be slightly lower in protein). I will give cheese swaps where possible (eg. nutritional yeast).

What happens if there's a meal or ingredient I don't like ?

The meal guide incorporates 7 days of suggested meals, including a nutritional breakdown of protein, calories and fibre content. Emma will add a few extra ideas that you can use as alternatives if a certain recipe doesn’t appeal to you, but bear in mind they won’t be included in the shopping list and they may not show the nutritional content.

What is The M Collective?

The M Collective is Emma's menopause education platform. It’s where she uploads masterclasses, guest speakers, ‘ask the doctor’ sessions with Dr Lindsey Thomas and bite-size videos and articles. As a member of The Autumn Reset, you will have free access to the community part (only) of The M Collective for 2 weeks.

Do we get access to Emma?

You will have unlimited access to Emma via The M Collective (until November 14th 2026). Emma drops in daily and can answer any questions you have about the plan. Emma won't, however, be able to give personalised nutrition advice as she doesn't know your medical history.

I'm not a great cook. Will the recipes be complicated?

Not at all! They’re all easy to put together and don’t involve long lists of complicated ingredients.

Will the recipes work for families?

Each recipe states how many it serves. You can double or triple the ingredients as needed.

Is the plan refundable?

You will receive all the content when the plan launches as soon as you sign up which means it is non-refundable.

Can the plan be used alongside GLP-1 medications (such as Wegovy and Mounjaro)?

Yes, assuming you get approval from your GP. The plan is actually very useful for mitigating the gastrointestinal disruption (such as constipation) and muscle loss that can often occur when using weight loss injections. It can also be helpful when coming off GLP-1 medications as it teaches you how to eat in accordance with your energy needs.