If you’ve ever stood in front of your fridge and wondered what you should eat during your lifetime, you’re not alone. There is a lot of noise out there. Keto this, carnivore that, some influencer tells you to cut out every food group on Tuesday.
As a trainer in my 60s, I can tell you this: I don’t think much about food. I keep a short list of real, perfect superfoods for midlife women on repeat and build most of my week around them. There is no perfect plan, no 30 rules. Eating the same handfuls, over and over again, because it makes me feel good and it works.
Here’s what’s been in my kitchen for weeks.
1. Berries
Blackberries and strawberries are non-negotiable in my house. They’re full of antioxidants, which help fight the daily wear and tear on your body, so I throw them on top of yogurt, mix them into one of my healthy smoothie recipes, or just eat a simple bowl of them when I want something sweet that isn’t a cookie. They are an easy way to get something cute without the effort, and my granddaughter Coco is just as obsessed with them as I am.
2. Eggs and Greek Yogurt
Protein is a big thing for me, especially as we get older. Muscle doesn’t store itself, and both of these are complete proteins, meaning they provide your body with everything it needs to build and maintain. Eggs and Greek yogurt are my go-to combination for that, usually for breakfast. Scrambled or hard-boiled eggs, a big cup of Greek yogurt and those berries on top. It’s simple, but it keeps me full and keeps me strong. You might also enjoy these 15 ideas to get 20g of protein.
Use my Free Protein Calculator to see how much protein you should be targeting for your weight and activity level.
3. Salmon (or Any Fatty Fish)
I try to include salmon in my week at least once, sometimes twice. It’s loaded with omega-3s, which are good for your heart and mind, and frankly, your mood. Baked with a little olive oil and lemon, that’s it. I’m not a great cook. I just know it’s one of the best proteins I can put on my plate, and it’s an easy dinner on a night when I don’t want to turn on the stove.
See how I make grilled salmon that takes 15 minutes every time.
4. Green Vegetables
Spinach and kale come up often, mostly because they are the easiest vegetables to hide in something else. They’re full of vitamins and fiber, and they’re one of the easiest ways to feel like you’re taking care of yourself without a lot of effort. Spinach goes into my morning smoothie when I can’t even taste it. Kale makes a great salad or stir-fry as a side dish for dinner.
I don’t sit down and look at a big plate of green kale and call it a meal. I sneak in vegetables wherever I can, and that’s real, practical advice: it doesn’t have to be hard to count.
5. Chia seeds
A spoonful of chia seeds goes into that same smoothie, or stirred into my yogurt bowl. They’re a sneaky source of fiber and healthy fats, and that little bit goes a long way in keeping you full. They don’t taste very good on their own, which is why I love them. I can add them to almost anything and get something extra without changing the taste of what I’m already eating.
Check out the amazing health benefits of chia seeds and trust me, you’ll want to try them!
6. Chicken Breast
This one isn’t fancy, but it’s a workhorse. It’s lean and gives you a great dose of protein without a lot of added heavy fat. I build most of my lunches and most of my dinners around a simple piece of chicken breast. It’s an easy protein that I can prepare ahead of time, and it goes with whatever I have in the fridge that day.
I use this chicken broiler every week to prep, it’s a game changer!
7. Cottage Cheese
Cottage cheese has become one of my favorite snacks, especially with the berries in the middle. It’s a slow-digesting protein, so it keeps you full longer than you might otherwise. It’s an easy way to get extra protein without a lot of thought, and it doubles as a snack or quick addition when I want to make a meal a little more filling.
Check out my favorite protein-packed cottage cheese recipes for inspiration on how to add this sweet treat to your diet!
8. Quinoa
I lean towards quinoa a lot on the dinner side. It’s one of the few plant foods that is a complete protein in itself, which not many plant-based diets can claim, and that means it pulls real weight from the diet without much effort.
9. Pumpkin Seeds and Peanut Butter
These two appear in my early morning smoothie next to chia seeds. A quarter cup of pumpkin seeds and a tablespoon of peanut butter deliver healthy fats and a little extra protein, and that combo is what turns a smoothie from “just a drink” into a real meal, with a little tap to boot.
10. Protein Powder
I add protein powder to that same morning smoothie, and honestly it’s the backbone of everything. It’s a very quick, easy way to close the gap between what you eat and what your body really needs, especially first thing in the morning. Between the protein powder, chia seeds, pumpkin seeds, and peanut butter, that smoothie alone gets me over 30 grams of protein before I even eat breakfast.
See other ideas I use to get 30 grams of protein in each meal!
11. AG1 and LMNT
These two aren’t technically meals, but they’re as much a part of my week as anything on this list, so I’m including them. I drink my AG1 morning drink each day as an easy way to cover my nutritional bases, and LMNT electrolytes are non-negotiable, especially on days when I’m teaching a live class or the weather is hot. They keep my energy up by replacing the salt my body needs so much as I get older, something I noticed as soon as I hit menopause and it made a real difference to me.
The Moral of the Story?
You don’t need a complicated diet plan to eat well through life. You need a handful of real superfoods for middle-aged women that you really love, and that you’ll continue to buy week after week. Berries, eggs, Greek yogurt, salmon, greens, chia seeds, chicken breast, cottage cheese, quinoa, pumpkin seeds, peanut butter, protein powder, and my AG1 and LMNT are mine. Find yours, keep it simple, and build your week around what works.
Start where you are, even if that means adding one of these to your grocery list this week. That’s enough to start.
PS. If you want to see exactly how I fit this into a full day, check out how I hit 30 grams of protein at every meal.
