The Foods I Eat Daily as a Fitness & Wellness Expert in My 40s
The Foods I Eat Daily as a Fitness & Wellness Expert in My 40s
(Because this is what I get asked about ALL the time)
Despite the fact that I feel like I constantly share my meals, one of the most common questions I get—online, in real life, in DMs—is:
“What is a full day of eats like for you?”
Not what’s trendy. Not what looks good on Instagram.
But what I consistently eat to support energy, hormones, metabolism, muscle, and longevity as a woman in my 40s.
So here it is—a realistic snapshot of the foods I eat most days, why I eat them, and the science-backed benefits behind each choice.
Morning: Water + Essential Amino Acids (Before Coffee)
Before coffee ever touches my lips, I start my day with water + essential amino acids (EAAs).
What Are Essential Amino Acids?
Essential amino acids are the building blocks of protein that your body cannot produce on its own. You must get them through diet or supplementation. They are critical for:
Muscle protein synthesis
Recovery and repair
Metabolic health
Preventing age-related muscle loss (sarcopenia)
Why This Matters for Women Over 40
Starting around age 30, women lose 3–8% of muscle mass per decade, accelerating during perimenopause and menopause. Studies show that adequate amino acid availability—especially leucine—helps stimulate muscle protein synthesis even when total calories are lower.
Ref: Journal of Nutrition; American Journal of Clinical Nutrition
This simple habit supports muscle before food, workouts, or stress hormones kick in.
Why I Delay Caffeine (and Why It Changed Everything)
This was a huge shift for me.
Instead of drinking coffee immediately upon waking, I wait 30–60 minutes.
The Science Behind Delaying Caffeine
When you wake up, your body naturally releases cortisol to help you feel alert. Drinking caffeine immediately can:
Blunt natural cortisol rhythms
Increase anxiety and energy crashes
Reduce caffeine’s effectiveness later in the day
Research suggests delaying caffeine allows cortisol to peak naturally, leading to:
More stable energy
Less reliance on caffeine
Better adrenal and nervous system balance
Ref: Psychoneuroendocrinology; NIH
Coffee: Simple Ingredients Only
When I do have coffee, I keep it simple:
Vanilla Chobani Creamer or
Vital Proteins Collagen Creamer
I love vanilla flavor, but I prioritize minimal ingredients. No fake sweeteners, no junk oils. Collagen also supports:
Skin elasticity
Joint health
Gut lining integrity
Ref: Journal of Clinical Nutrition
Breakfast Options (Protein-Forward Always)
Option 1: Eggs + Turkey Sausage + Avocado + Sweet Potato
This combo hits all the marks:
Eggs: Choline for brain health, complete protein
Turkey sausage: Lean protein for muscle
Avocado: Healthy fats for hormones
Sweet potato: Slow-digesting carbs for stable blood sugar
Protein + fiber + fat = fewer cravings later.
Option 2: Greek Yogurt Bowl
Greek yogurt
Berries - Blueberries are a top food for brain health & staving off dementia and strawberries have been shown as a top food for antiaging
Purely Elizabeth granola
Greek yogurt is a protein-rich probiotic, supporting gut health and satiety.
Ref: Gut Microbes Journal
Option 3: Smoothie with Truvani Protein
My go-to smoothie:
Truvani whey protein (clean, simple ingredients)
Frozen spinach - fiber
Frozen berries- see above for brain health and anti-aging
½ frozen banana
Almond milk (MALK brand)
A little nut butter
👉 Pro tip: Measure nut butter. It’s incredibly calorie-dense, and most people unknowingly overdo it. This one habit alone helps avoid hidden calories without restriction.
Lunch: My Viral Beef Bowl (Yes, Every Day)
I genuinely look forward to this lunch.
What’s in it:
½ cup ground beef cooked with Siete taco seasoning
½–1 cup sweet potato (microwaved—easy win)
½ avocado
½ cup cottage cheese
Hot honey + salt
This meal is:
High in protein
Rich in micronutrients
Satisfying for hours
Amazing for metabolic health
Other Lunch Option: SweetGreen
When I’m out, I’ll grab Sweetgreen or make a salad at home with kale, chicken, almonds, dried cranberries, quinoa and balsamic dressing from Primal Kitchen (see-oil free). My Sweetgreen go-tos:
Harvest Bowl
Miso Glazed Salmon
Major win: SweetGreen removed seed oils from their dressings, which supports lower inflammation and better metabolic health.
Ref: BMJ; Journal of Nutrition
Snack: Yogurt Over Bars (Most Days)
My go-to snack:
Siggi’s or Greek yogurt
Berries
A little Purely Elizabeth granola
Why yogurt?
Easy protein
Probiotics for gut-brain health
Stabilizes blood sugar
I don’t eat protein bars often. They’re still processed. I’m not into fake candy-bar-tasting “protein.” If I do:
Aloha Bar
Perfect Bar
Dinner: Protein + Veggies (Lower Carb on Purpose)
Dinner is usually simple:
Protein
Veggies
Minimal carbs
Why Lower Carb at Night?
Your metabolism naturally slows in the evening due to circadian rhythms. Research shows that front-loading carbs earlier in the day can improve:
Insulin sensitivity
Sleep quality
Fat metabolism
Ref: Cell Metabolism; Chronobiology International
Timing Matters Too
Eating dinner 2–3 hours before bed supports:
Better digestion
Improved sleep quality
Lower nighttime blood sugar spikes
Evening Wind-Down: Magnesium + Dark Chocolate
After dinner, I relax with:
MoonBrew Magnesium Hot Cocoa - I really love this and my husband does too
Supports relaxation
Improves sleep quality
Helps muscle recovery
You can use my code NATALIE20 here:
👉 https://moonbrew.co/NATALIE20
or find it on Amazon:
👉 https://a.co/d/670NjHM
Dessert Lately
TruFru dark chocolate–covered frozen raspberries
Sweet, satisfying, antioxidant-rich—and no food guilt.
Final Thoughts
This isn’t about perfection.
It’s about patterns.
Protein-forward meals, simple ingredients, blood sugar balance, gut health, and habits that support hormones and metabolism—especially in your 40s.
I hope this gives you a realistic snapshot of how I eat to stay energized, strong, and consistent without obsessing.
If you want help building this into your life in a way that fits—you know where to find me 🤍