Meal Prep Made Simple

A 3-Day Plan to Hit Your Macros & fuel a Stronger You!

If you’ve ever felt overwhelmed at dinnertime or unsure whether your meals are truly supporting your strength, energy, and metabolism - meal prep might be your secret weapon. Not only can it save time and reduce stress, but it also helps you stay consistent with eating balanced, nourishing meals that actually support your goals. Whether you’re looking to maintain muscle, support your bones, or drop a few pounds, the key lies in one essential concept: macronutrients.

What Are Macros and Why Do They Matter?

Macronutrients are the three main building blocks of the food you eat: protein, carbohydrates, and fats. Each plays a vital role in your overall health and body composition, especially as you age.

Protein helps preserve and build lean muscle, which becomes even more important after age 50. It also keeps you full longer and supports bone health.

Carbohydrates provide energy for your workouts and brain function, especially when you choose fiber-rich sources like veggies, legumes, and whole grains.

Healthy fats support hormone health, brain function, and help you absorb key vitamins like A, D, E, and K.

When you balance all three in the right amounts, you’ll feel more energized, recover better from exercise, and be more likely to meet your weight and wellness goals.

Meal Prep Strategy for Women 50+

1. Choose Your Protein First

Start with your protein sources, think lean meats, fish, eggs, Greek yogurt, beans, and tofu. Aim for 20–30 grams of protein per meal.

2. Add Fiber-Filled Carbs

Pick one to two servings of smart carbs like quinoa, sweet potatoes, oats, or legumes. These keep your blood sugar stable and give you lasting energy.

3. Don’t Forget the Fats

Add avocado, olive oil, seeds, or full-fat yogurt to help you feel satisfied and nourish your body.

4. Double Up When You Cook

Cook double portions of staples like chicken, roasted vegetables, or brown rice to use in multiple meals. Use glass containers to portion meals so they’re ready to go.

5. Keep it Simple with Mix-and-Match Options

Use a few base ingredients and mix them in different ways like grilled chicken over greens one day and stuffed in a wrap the next.

Sample 3-Day Macro-Balanced Meal Plan

Designed for a woman over 50 aiming for roughly 1,600–1,800 calories/day, with a macronutrient breakdown of about 35% protein, 35% carbs, and 30% fats.

DAY 1

Breakfast:

• 2 scrambled eggs + 2 egg whites

• 1 slice sprouted grain toast

• 1/2 avocado

• Side of berries (1/2 cup)

Lunch:

• Grilled chicken salad: 4 oz chicken, mixed greens, cherry tomatoes, cucumber, 1 tbsp olive oil + balsamic vinegar, 2 tbsp pumpkin seeds

• Side of quinoa (1/2 cup)

Snack:

• Plain Greek yogurt (¾ cup) with cinnamon and a few sliced strawberries

Dinner:

• Baked salmon (4 oz)

• Roasted Brussels sprouts and carrots

• Sweet potato (1/2 medium)

DAY 2

Breakfast:

• Protein smoothie: 1 scoop protein powder, unsweetened almond milk, spinach, frozen blueberries, chia seeds

Lunch:

• Turkey or tofu lettuce wraps (4 oz turkey or tofu) with bell peppers, shredded carrots, and a drizzle of tahini

• 1 small apple

Snack:

• Hummus (3 tbsp) + sliced cucumbers and red pepper

Dinner:

• Ground turkey or lentil taco bowl: romaine lettuce, 4 oz cooked ground turkey or 1/2 cup lentils, black beans, salsa, avocado, and 2 tbsp shredded cheese

• Brown rice (1/2 cup)

DAY 3

Breakfast:

• Overnight oats with chia seeds, protein powder mixed in, unsweetened almond milk, and cinnamon

• Topped with blueberries and a few sunflower seeds

Lunch:

• Hard boiled eggs (2) + grilled veggie bowl with roasted zucchini, eggplant, and ½ cup cooked farro

• Olive oil drizzle

Snack:

• Cottage cheese (1/2 cup) + pineapple chunks

Dinner:

• Stir fry: Shrimp or tofu (4 oz), broccoli, bell peppers, snap peas sautéed in coconut or sesame oil

• Served over cauliflower rice or brown rice

Final Thoughts

You don’t need to spend hours in the kitchen to eat in a way that supports your goals. A little planning and prep goes a long way especially when it comes to hitting your macros, keeping your energy steady, and fueling your workouts.

Start with just 2-3 meals and repeat them during the week. Keep it simple, delicious, and sustainable. Your strong, energized, and confident self will thank you.

Ready to feel stronger, leaner, and more in control of your meals?

Download my free 3-Day Meal Prep Guide

Contact me to learn more about the nutrition support included in the Ageless Strength App.

“Be Fit, Be Healthy, Be Happy!”

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