This week’s Wellness Newsletter is here.
September is here and the children are heading back to school, making it the perfect time to get back on track with your nutrition and fitness.
I’ve shared several five-day meal plans and shopping lists with you previously, so I thought I would update them and send you a fresh one this weekend. This gives you time to do your food shop, plan your meals and prepare everything you need for the week ahead.
The plan is aimed at menopausal and post menopausal women who want to eat more protein and veggies and get back into baseline of eating after summer 🙂 it’s only a guide and for ideas not calories or macro counting.
Lots of people are also returning to their classes after the summer break, so both my online workouts and face-to-face Reformer classes are going back to basics as we ease into the autumn.
If can get over to me (I’m right on the Notts/Derbyshire boarder) you would be so welcome to take a reformer class with me in my private studio. Ill add the September dates below if you are miles away you can join me online or on a zoom masterclass :- )
Five-Day Meal Plan for Menopausal Women
This practical meal plan uses familiar foods that are easy to find and quick to prepare
The meals include protein, vegetables, wholegrains, healthy fats and calcium-rich foods to support energy, muscle and bone health throughout midlife.
Day One
Breakfast: Greek yoghurt with oats, berries and mixed seeds.
Lunch: Scrambled eggs on wholemeal toast with grilled tomatoes.
Dinner: Turkey mince chilli with kidney beans, peppers and brown rice. Make an extra portion for tomorrow.
Day Two
Breakfast: Porridge made with milk, topped with sliced banana and a spoonful of peanut butter.
Lunch: Jacket potato topped with leftover turkey chilli and a spoonful of Greek yoghurt.
Dinner: Lean beef mince bolognese with wholegrain spaghetti and a simple side salad. Make an extra portion for tomorrow.
Day Three
Breakfast: Two eggs with wholemeal toast and wilted spinach.
Lunch: Leftover beef bolognese with wholegrain pasta.
Dinner: Baked salmon with baby potatoes, broccoli and peas.
Day Four
Breakfast: Greek yoghurt with sliced apple, cinnamon and chopped nuts.
Lunch: Tuna and salad in a wholemeal wrap.
Dinner: Chicken traybake with peppers, onions, courgettes and baby potatoes. Make an extra portion for tomorrow.
Day Five
Breakfast: Overnight oats with milk, berries and mixed seeds.
Lunch: Leftover chicken and roasted vegetables in a wholemeal wrap or served with salad.
Dinner: Homemade turkey burgers with sweet potato wedges, peas and salad.
Simple Snack Ideas
A piece of fruit with a small handful of nuts
Greek yoghurt with berries
Apple slices with peanut butter
Two oatcakes with cheese
Carrot and cucumber sticks with hummus
A boiled egg
Shopping List
Protein and Dairy
500g turkey mince
250–300g lean beef mince
Two chicken breasts
One salmon fillet
One tin of tuna
Six eggs
Greek or natural yoghurt
Milk or calcium-fortified plant-based milk
Cheese
Hummus
Fruit
Bananas
Apples
Fresh or frozen berries
Vegetables and Salad
Jacket potatoes
Baby potatoes
Sweet potatoes
Peppers
Onions
Courgettes
Broccoli
Spinach
Fresh tomatoes
Salad leaves
Cucumber
Carrots
Frozen peas
Garlic
Wholegrains
Porridge oats
Wholemeal bread
Wholemeal wraps
Wholegrain spaghetti
Brown rice
Oatcakes
Tinned and Store-Cupboard Foods
Three tins of chopped tomatoes
One tin of kidney beans
Tomato purée
Reduced-salt stock cubes
Peanut butter
Mixed nuts
Mixed seeds
Olive or rapeseed oil
Light mayonnaise
Herbs and Spices
Chilli powder
Paprika
Cumin
Mixed herbs
Cinnamon
Black pepper
Preparation Tip
Cook extra portions of the turkey chilli, bolognese and chicken traybake. This gives you quick lunches for the following day and reduces the amount of cooking required.
This is a general healthy-eating plan and can be adjusted for individual dietary needs, allergies and medical conditions.
We have YOGAFIT Retreats in IBIZA coming up if you would like to come send me a message for details :- ) I have a discount code should you wish to book.
Have a great week
Rachel x
message me if you need anything 07976 268672
Join me for an ONLINE Class
If you would love to move with me online I am offering All access to all of my daily online classes and courses for half price which is only £20 you get the full timetable of classes plus access to all my wellness courses including:
• 7 Day Healthy Habits
• 14 Day Menofit Course
• 5 Day Midsection Meltdown
• 7 Day Menofit Bootcamp
• 7 Day Beat the Bloat
• ELEVATE 4 Week Programme
• Get Active 14 Day Programme
• Lift Lean 7 Day Challenge
• Menofit Midsection Meltdown
• Menofit 21 Day Programme
• 14 Day Menofit Programme
• 7 Day WalkFit Programme
Here’s the link to book and use the code SUMMER for half price
