12d (edited) • General discussion
✨ DAY 2 FOCUS: Nutrition Is Your Medicine ✨
Simple. Doable. Zero overwhelm.
Today we’re dialing in more on the nutrition side before we move onto anything else — because for women 40+, especially those navigating perimenopause and menopause, this is the piece that matters MOST.
Hormones shift.
Metabolism changes.
Digestion slows.
Inflammation increases.
But the most powerful tool you have? Your nutrition. It truly is medicine for your midlife body.
And when you learn how to create a meal that’s easy, interchangeable, and protein + fiber focused, you set yourself up for success — not just this week, but for the rest of your life.
**🎯 TODAY’S GOAL: 25–30g Protein + Fiber at Every Meal**
This combo supports:
✔ Blood sugar stability
✔️ Fewer cravings
✔️ More energy
✔️ Better digestion
✔️ Lean muscle preservation
✔️ Lower inflammation
This is the hormone-friendly formula your body responds to.
🚨 IMPORTANT: Let’s Talk About TIME. One of the BIGGEST complaints I hear from clients is:
“I don’t have time to meal prep.”
So, let’s keep it real…Women over 40 do NOT need a 3-hour Sunday prep session or 15 perfectly portioned containers.
You need simple. Fast. Repeatable.
That’s exactly what today is about.
🍽 HOW TO BUILD A SIMPLE “HORMONE-SMART MEAL”
1️⃣ Pick Your Protein (25–30g)
- Chicken breast
- Ground turkey
- Salmon or shrimp
- Canned tuna packets (NO prep!)
- Eggs + egg whites
- Greek yogurt or cottage cheese
- Tofu or lentils
- Protein shake (20–30g)
2️⃣ Add a Fiber Source
- Berries
- Chia or flax
- Veggies (any — fresh or frozen!)
- Beans or lentils
- Avocado
- Oats or high-fiber wraps
3️⃣ Add Healthy Fats (optional)
- Olive oil
- Nuts / seeds
- Avocado
4️⃣ Swap & Repeat
Everything is interchangeable. This is “plug and play” nutrition — zero stress required.
🍱 EASY MEAL PREP IDEAS (for women who DON’T have time)
🍗 1. Protein Prep in 10 Minutes
Pick ONE for the week:
- Bake chicken in the oven while you do something else
- Brown ground turkey with taco seasoning
- Air fry salmon (8–10 minutes)
- Hard-boil a dozen eggs
- Buy pre-cooked rotisserie chicken (yes… it counts!)
🥦 2. Fiber Prep in Under 5 Minutes
- Wash berries
- Microwave frozen veggies
- Pre-chop a couple veggies
- Make overnight oats for tomorrow
- Open a can of beans and rinse
🍱 3. Fast Mix & Match Meals
- Chicken + veggies + avocado
- Taco turkey bowls
- Salmon salad
- Greek yogurt + berries + chia
- Egg scramble
- Protein shake + fruit on rushed days
Remember: Meal prep = making choices easier, not harder.
🛒 SIMPLE GROCERY LIST (Protein + Fiber + Anti-Inflammatory Foods)
PROTEIN
- Chicken breast or thighs
- Ground turkey
- Salmon, shrimp, or white fish
- Eggs
- Greek yogurt
- Cottage cheese
- Protein powder
- Lentils, chickpeas, black beans
- Rotisserie chicken
- Tuna packets
FIBER-RICH FOODS
- Berries (fresh or frozen)
- Chia + flax
- Oats
- Avocado
- Broccoli, Brussels sprouts, green beans
- Leafy greens
- Beans or lentils
- High-fiber wraps
ANTI-INFLAMMATORY EXTRAS
- Olive oil
- Turmeric
- Garlic
- Lemon
- Nuts / seeds
- Fresh herbs
- Green tea
EASY + ENJOYABLE ADD-ONS
- Salsa
- Hummus
- Pre-cut veggie trays
- Frozen veggies
- Steamer bags
- Low-sugar marinades
- Sparkling water
⭐ TODAY’S CHALLENGE
Build ONE “protein + fiber” meal and post a photo inside the group. Show us your version. Show us your effort. This is how women over 40 create results, with intention, not perfection. You can also share one of your FAVORITE recipes in the thread.
Let’s fuel your body like the strongest version of you. 💛
10:48
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✨ DAY 2 FOCUS: Nutrition Is Your Medicine ✨
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