Some really simple ideas for you. what's your favorite?

Casein protein. 👆 You've probably heard me talk about hitting your protein goals but where that protein comes from actually matters more than most people realize. Casein is the slow-digesting protein found in dairy. And I mean SLOW it feeds your muscles steadily for up to 7 hours. Which means while you're sleeping, your body is still holding onto that hard-earned muscle. For us as women over 40? This is a big deal. Because muscle loss accelerates during perimenopause and menopause and casein is one of the best ways to fight that. The good news is you don't need a fancy supplement. It's in everyday foods: 🧀 Cottage cheese honestly the best source 🥛 Milk 🥣 Greek yogurt 🧀 Hard cheeses like cheddar and parmesan 🍶 Ricotta And here's where it gets easy some of my favorite snack ideas using these: 🍓 Cottage cheese + berries + a drizzle of honey 🥒 Cottage cheese + cucumber slices + everything bagel seasoning (Trader Joe's) 🍌 Greek yogurt + banana + a handful of walnuts 🧀 Cheddar + apple slices 🍫 Greek yogurt + a little dark chocolate + mixed nuts yes this counts as a snack 😄 A bowl of cottage cheese before bed is genuinely one of the simplest things you can do for your body right now. Not sexy. But it works. 😄 Drop a 🙋‍♀️ below if you're already doing this and if you're not, tonight might be a good night to start! 👇

Andy’s tip about her edamame protein snack prompted this one . 1. Cottage cheese with pineapple. 14g of protein and 120 calories. Sweet, creamy and genuinely satisfying. Do not sleep on this one. 2. Greek yogurt mixed with protein powder. 15g of protein and around 100 calories. Tastes like dessert. Dangerous in the best way. 3. Egg white bites. 10g of protein and 70 calories. Make a batch Sunday or grab them ready made from Starbucks. 4. Hard boiled eggs. 6g of protein and 70 calories each. Pre-boil a batch and keep them in the fridge all week. Zero excuses. 5. String cheese. 7g of protein and 80 calories. The most underrated snack in the fridge. 6. Edamame. 8g of protein and 90 calories per half cup. Sprinkle sea salt and you have a snack that actually fills you up. 7. Ricotta on rice cakes with a drizzle of honey. 8g of protein and about 130 calories. Feels like a treat. Nobody needs to know how easy it was. 8. Protein bark. Greek yogurt frozen flat with berries on top. 15g of protein and about 120 calories. Feels completely indulgent. 9. Roasted chickpeas. 6g of protein and 120 calories per half cup. Season them any way you like and they scratch that crunchy craving without derailing your day. 10. Lentil soup in a mug. 9g of protein and about 130 calories. Keep a carton in the cupboard and microwave it when hunger hits hard. 11. Hummus with cucumber and bell pepper. 5g of protein and about 100 calories. Genuinely filling because of the fibre combo. 12. Skyr. 17g of protein and about 100 calories per serving. Thicker than Greek yogurt and keeps you full for hours. Look for it near the yogurt section. 13. Tempeh strips with tamari. 15g of protein and about 160 calories per half cup. Slice it thin, pan fry it crispy. Completely addictive. 14. Cottage cheese toast. Spread it thick on wholegrain toast with everything bagel seasoning. 16g of protein and about 180 calories. Keeps you full for hours. 15. Two egg omelette with a slice of cheese. 15g of protein and about 220 calories. Takes less than 5 minutes. Stop skipping this one.

I’ve been really into bowls recently here’s some breakfast ones for you let me know if you try them to make it easier I make 3-5 if the same in advance. They’re simple meals to support energy, muscle, and metabolism after 40 let me know if you try any 💪🏻💫 Starting your day with 30g of protein + fiber can help stabilize blood sugar, reduce cravings, and support strength as we move through midlife. 🫐 Berry Protein Yogurt Bowl Ingredients 1 cup plain Greek yogurt ½ cup mixed berries 1 tbsp chia seeds 1 tbsp walnuts Cinnamon Approx Nutrition Calories: 320 Protein: 30g Fiber: 7g Why it works High protein, gut friendly, quick to make. 🍳 Power Egg & Veggie Bowl Ingredients 2 eggs + 2 egg whites 1 cup sautéed spinach ½ cup roasted sweet potato ¼ avocado Salsa Approx Nutrition Calories: 350 Protein: 28–30g Fiber: 6g Why it works Balanced protein, fiber, and healthy fats to keep you full. 🥣 Protein Oat Power Bowl Ingredients ½ cup oats 1 scoop vanilla protein powder ½ banana 1 tbsp almond butter 1 tbsp flax seeds Approx Nutrition Calories: 420 Protein: 35g Fiber: 9g Why it works Great pre workout fuel with protein and slow carbs. 🧀 Cottage Cheese Crunch Bowl Ingredients 1 cup cottage cheese ½ cup strawberries 1 tbsp pumpkin seeds 1 tbsp almonds Drizzle honey Approx Nutrition Calories: 340 Protein: 32g Fiber: 4–5g Why it works Supports muscle and bone health with high protein. 🥬 Green Energy Smoothie Bowl Blend Spinach Frozen banana 1 scoop protein powder Almond milk Top Berries 1 tbsp hemp seeds Coconut flakes Approx Nutrition Calories: 350 Protein: 30g Fiber: 7g Why it works Light, nutrient dense, and easy to digest. ⭐ Strong at Midlife Tip Aim for 30–40g protein at breakfast. Protein in the morning helps support muscle, metabolism, and steady energy throughout the day.

Today dish : WHAT I ATE 🍽️ 🍤 Shrimp 🍚 1 cup rice 🧀 Feta 🍅 Tomatoes 🥬 Spinach Macros (approx): 🔥 530–560 calories 💪 38–42g protein 🍚 55–58g carbs 🥑 14–17g fat 🌱 4–6g fiber Why this works: ✔️ Protein to support lean muscle ✔️ Carbs to fuel training & recovery ✔️ Balanced fats for hormones No restriction. Just intention. 💙🔥