Empowering Your Plate: The Ultimate Guide for Women in Their 30s, 40s, and 50s

Empowering Your Plate: The Ultimate Guide for Women in Their 30s, 40s, and 50s

Welcome to Success In Seven with Shannon Gale, where we champion your journey to optimal health and vitality. Today, we're diving into a delicious topic that's close to our hearts: The healthiest foods for women navigating the vibrant chapters of their 30s, 40s, and 50s. Plus, we're serving up some scrumptious meal ideas, meal prep tips, and a day's worth of recipes to fuel your success. Let's empower your plate and make every bite count.

The Power Foods for Every Decade

In Your 30s: This dynamic decade is all about building bone density and maintaining muscle mass. Focus on calcium-rich foods like leafy greens, almonds, and dairy or fortified alternatives. Don't forget about high-quality protein sources such as chicken, fish, legumes, and quinoa to keep those muscles fierce and strong.

In Your 40s: Metabolism begins to shift, making it a prime time to pack in the fibre from whole grains, fruits, and vegetables. These foods not only support digestion but also help maintain a healthy weight. Omega-3 fatty acids found in salmon, chia seeds, and walnuts are crucial for heart health, so make them staples in your diet.

In Your 50s and Beyond: Antioxidant-rich foods become your best friends to combat inflammation and support overall health. Berries, dark chocolate yes, chocolate, and green tea are delicious and beneficial. Calcium and vitamin D remain important for bone health, so continue to include sources of these nutrients in your daily diet.

Meal Prep Mastery for Weight Loss Success:

Plan Ahead: Spend some time each week planning your meals. This simple step can prevent last-minute unhealthy choices and ensure you're nourishing your body with what it needs.

Batch Cook: Prepare proteins, grains, and veggies in bulk. This strategy makes it easy to mix and match for quick, balanced meals throughout the week.

Portion Control: Use containers or the palm of your hand to portion out meals, especially helpful for managing serving sizes and supporting weight loss goals.

Keep It Simple: Start with recipes that have a short ingredient list and easy prep steps. Simplicity is key to sticking with your meal prep routine.

A Day of Empowered Eating (Examples of 3 Healthy Meals)

Breakfast: Quinoa Berry Breakfast Bowl - Start your day with a protein-packed bowl of quinoa, mixed with your favourite berries, a dollop of Greek yogurt, and a sprinkle of chia seeds for that omega-3 boost.

Lunch: Grilled Chicken and Avocado Salad -Toss together mixed greens, grilled chicken slices, avocado, cherry tomatoes, and a handful of walnuts. Drizzle with a lemon vinaigrette for a refreshing and satisfying midday meal.

Dinner: Salmon with Sweet Potato and Broccoli -Roast a salmon fillet alongside sweet potatoes and broccoli for an easy, one-pan dinner. This meal is not only delicious but also loaded with the nutrients your body craves.

*Hint- Notice there is protein and fibre at each meal?  This is KEY to success.  Shannon teaches these powerful skills and practices in her Fitness and Nutrition 1:1 Coaching Program. 

Sharing the Journey

Empowering your health journey doesn't have to be a solo adventure. Share your favorite recipes, meal prep successes, and tips with the Success In Seven community. Together, we can inspire and uplift each other towards our healthiest selves. Remember, every bite is an opportunity to nourish your body and fuel your dreams.

Message Shannon with your favourite recipes and meal planning strategies at [email protected] We love to share your best tips and strategies with other likeminded women.  

Cheers to a vibrant, healthy, and empowered life at every age!

For more tips, tricks, and health insights, keep following Success In Seven with Shannon Gale. Let's make every meal a step towards wellness and vitality.

Shannon Gale, R. Kin. MRSc. Certified Nutrition Coach