Maintaining a balanced, nutrient-rich diet is essential for women over 50 who want to support weight management and promote long-term health.
Here’s a breakdown of what I eat in a day, including the timing of meals, the benefits of each, and how these foods help sustain vitality.
This plan emphasizes the importance of whole foods, proper digestion, and the right nutrients to fuel your body for a long, healthy life.
5:00AM – Morning coffee
Pink Latte – Espresso with soy milk,coconut oil, honey, one teaspoon of dragon fruit powder
This vibrant morning latte not only provides the perfect caffeine kick but is also packed with some of my favorite nutrients. Soy milk is a great plant-based protein source, promoting heart health by helping to reduce cholesterol levels. Coconut oil offers healthy fats, boosting metabolism and supporting brain function. Honey is a natural sweetener with antioxidant properties, while the dragon fruit powder (from Pink Pitaya) is rich in fiber, antioxidants, and vitamin C, which help reduce inflammation and boost skin health – something particularly beneficial for women over 50 who may experience skin elasticity changes.
5:05AM
Pilates Workout with my sweet pup Lucca
Pilates is an excellent low-impact workout for strengthening muscles, improving flexibility, and enhancing balance – key benefits for aging well. Studies show that regular Pilates can help reduce back pain and improve posture, making it a great choice for women over 50. I started doing Pilates after I tore my meniscus for the third time while playing tennis. Pilates has changed my life. It’s increased my muscle strength, flexibility and cardio in ways that no other workout has ever offered. I tell myself every day to just squeeze in at least 20 minutes which keeps me consistent with exercise. Anyone can commit to 20 minutes a day and if you have more time, that’s a bonus!! If you don’t have a reformer, you can always jump into a class at a local studio, take a power walk or follow a fitness class on line from wherever you are, the point is to just do it consistently to maintain your fitness.
7:00AM – Breakfast
My Healthy Breakfast Scramble
The reason I love this breakfast is, it includes a good dose of protein and healthy carbs. It’s also quick and easy to prepare because I bake the potatoes once a week and keep them in the fridge so when it’s time to make this meal it’s done in under 10 minutes. Here’s the specifics on the health benefits:
- The egg whites are a lean source of protein that helps with muscle maintenance and repair. This is especially crucial as we age and muscle mass naturally declines.
- Bell peppers and tomatoes provide vitamin C and antioxidants, which can support immune function and promote skin health.
- The green onion adds a dose of prebiotics, which help feed the good bacteria in your gut, supporting digestion.
- Flavor wise, the Herbs de Provence gives this scramble such a delicious flavor!
- I enjoy the grapefruit juice and it has been shown to improve metabolism and support weight management by helping to regulate insulin levels .
- Plus, it’s packed with vitamin C to boost your immune system.
11:00AM – Lunch
Quinoa salad – Over spring mix greens with my pickled red onions
I love quinoa not only for it’s nutty flavor but it is a complete protein, making it a fantastic option for women who want to maintain muscle mass while managing weight. It’s also rich in fiber, which helps keep you full longer and supports healthy digestion. Spring mix greens are packed with vitamins A, C, and K, essential for bone health and immune function. And I love adding shredded red cabbage and carrots on the top of any salad whenever I can for the boost of vitamins and antioxidant benefits. The pickled red onions add a tangy flavor and provide a dose of probiotics, which are beneficial for gut health, improving digestion and boosting immune function.
3:00PM – Mid afternoon Snack
My version of the Hailey Bieber Smoothie from Erewhon Collagen smoothie with a side of
Kimchi for digestion
This protein and collagen smoothie is perfect for skin elasticity, joint health, and overall aging well. Collagen helps to support the skin’s structure, which is especially important for women over 50 who may notice a decline in natural collagen production. It also helps support joint health, which is key as we age and experience wear and tear on the body.
Kimchi, a fermented food, is full of probiotics that support gut health. Good digestion is foundational to health, especially as our metabolism slows down with age . Having healthy digestion is also linked to better weight management. A collagen smoothie is perfect for skin elasticity, joint health, and overall aging well. Collagen helps to support the skin’s structure, which is especially important for women over 50 who may notice a decline in natural collagen production . It also helps support joint health, which is key as we age and experience wear and tear on the body.
Eating a little every day has made a huge difference in my gut health, thus I have made it a habit and part of my afternoon routine. Kimchi, is fermented food, is full of probiotics that support gut health. Good digestion is foundational to health, especially as our metabolism slows down with age. Having healthy digestion is also linked to better weight management.
7:00PM – Dinner
Veggie Stir fry – made with my quick & easy stir fry sauce
Our dinners are often light and loaded with vegetables- so they seem big – but they are much lower in calories compared to a standard dinner of the same volume. We love this nutrient-dense veggie stir fry. It’s packed with variety of vegetables – usually whatever I have in the fridge, and they provide an abundance of antioxidants, vitamins, and minerals essential for healthy aging. The fiber in the veggies helps support digestion and keeps me feeling satisfied, prevents overeating. Stir-frying is also a great cooking method that retains the nutrients in the veggies without adding excess fat.
For me and my family, this meal plan is designed to fuel the body, support healthy aging, and help maintain weight loss. Each meal is packed with nutrients, fiber, and healthy fats, with an emphasis on gut health, which plays a crucial role in overall well-being. By incorporating these foods, you’re not only supporting your immediate energy needs but also investing in long-term health.