For women aged approximately 50+, focused on nourishing the body through hormonal changes and supporting long-term vitality.
🥗 Nutritional Goals Each Day:
- Calcium & vitamin D sources to protect bones
- Protein at every meal to maintain muscle mass
- Anti-inflammatory foods like berries, oily fish, leafy greens
- Omega-3s for heart and brain health
- Slow-release carbohydrates for blood sugar stability
- Hydrating & phytoestrogen-rich ingredients to support hot flushes and mood
Day 1
Breakfast: Greek yoghurt with flaxseed, walnuts, and fresh berries
Snack: Handful of almonds + green tea
Lunch: Grilled salmon salad with kale, avocado, cucumber and pumpkin seeds
Snack: Rice cakes with cottage cheese and cherry tomatoes
Dinner: Chicken and lentil stew with turmeric and greens
Evening: Warm milk with cinnamon
Day 2
Breakfast: Scrambled eggs with sautéed spinach, mushrooms and sourdough toast
Snack: Kefir or plain yoghurt with a teaspoon of ground sunflower seeds
Lunch: Chickpea and sweet potato bowl with tahini dressing and rocket
Snack: Boiled egg + a few olives
Dinner: Grilled trout with roasted Brussels sprouts, cauliflower and quinoa
Evening: Herbal tea (lemon balm or rooibos) + square of dark chocolate
Day 3
Breakfast: Oats cooked in almond milk with chia seeds, pear and cinnamon
Snack: Smoothie with kefir, banana, flaxseed and frozen berries
Lunch: Broccoli and barley soup with rye toast
Snack: Handful of mixed nuts
Dinner: Stir-fried tofu with bok choy, red capsicum and brown rice
Evening: Chamomile tea + 1 dried fig
Day 4
Breakfast: Rye toast with avocado, sliced boiled egg and pumpkin seeds
Snack: Hummus with raw veg sticks
Lunch: Sardines on toast with lemon, parsley, and side salad
Snack: Greek yoghurt + a sprinkle of granola
Dinner: Baked chicken thighs with sweet potato and garlic sautéed greens
Evening: Golden milk (turmeric + almond milk + black pepper)
Day 5
Breakfast: Smoothie bowl with soy milk, flaxseed, berries, almond butter and granola
Snack: 1 boiled egg and ½ an avocado
Lunch: Lentil and spinach soup with wholegrain crackers
Snack: Piece of fruit with a small handful of nuts
Dinner: Grilled mackerel with Mediterranean veg and pearl couscous
Evening: Herbal tea with cinnamon
Day 6
Breakfast: Cottage cheese on spelt toast with cucumber, dill and smoked salmon
Snack: Berry and kefir smoothie
Lunch: Roast veggie and chickpea salad with feta and lemon dressing
Snack: Apple with peanut or almond butter
Dinner: Beef and mushroom stew with mashed white beans and steamed kale
Evening: Chamomile or passionflower tea
Day 7
Breakfast: Porridge with tahini, banana, chia and crushed walnuts
Snack: Handful of trail mix (pumpkin seeds, almonds, dried blueberries)
Lunch: Quinoa tabbouleh with grilled halloumi and beetroot
Snack: Greek yoghurt with flaxseed and honey
Dinner: Baked trout or barramundi with herbed brown rice and roasted veg
Evening: Warm almond milk with turmeric and cinnamon