10 Easy Meal Plans for Busy Midlife Women on the Go
Bonjour Lovely Lady,
How to Stay Healthy and Energized When You’re Short on Time, while still creating tasty options…
When life gets busy—whether it’s juggling a full-time job, caring for family members, or managing a packed schedule—meal planning can easily slip to the bottom of the priority list. However, as we get older and reach our midlife years, paying attention to proper nutrition becomes more important than ever.
This stage of life is often accompanied by hormonal changes (don’t I know it.. as I’m currently dealing with the dreaded “M” Word, and it’s the worst), shifts in metabolism, and evolving nutritional needs. It’s no secret that our bodies require more targeted care to maintain bone density, muscle mass, and overall wellness. Adding to the list of things we as Midlife Women, need to be aware of and work through.
For busy midlife women on the go, however, the key is to strike a balance between quick, convenient meals and the nutrients that promote energy, long-term health, and vibrancy.
Taking steps to plan your meals in advance and knowing which nutrients are essential, can transform your health and boost your daily energy levels—without taking hours in the kitchen. In this blog post, we’ll dive into why balanced nutrition is critical in midlife, explore key nutrients you need, and break down 10 easy meal plans (complete with grocery lists) that will make a world of difference.
Plus, I’ll share my favorite time-saving tips to get you well on your way to a healthier, happier you.
Are you ready to dive on in???
Key Nutrients to Focus on in Midlife
Midlife marks a transitional phase where women may experience perimenopause or menopause, accompanied by fluctuating hormone levels that can impact bone density, muscle mass, and energy. While a balanced diet is always essential, there are a few nutrients you’ll want to prioritize during this life stage.
Calcium
Why You Need It: Critical for bone health, especially as estrogen levels drop during menopause, which can lead to an increased risk of osteoporosis.
Food Sources: Dairy products, fortified plant-based milk (almond, soy), leafy greens (kale, spinach), tofu, sardines.
Recommended Intake: Around 1,200 mg per day for midlife women, but it varies by individual. (Consult with your healthcare provider for personalized recommendations.)
Protein
Why You Need It: Helps build and maintain muscle mass, which becomes harder to preserve as we age. Protein also supports immune function and satiety.
Food Sources: Lean meats, poultry, fish, beans, lentils, eggs, Greek yogurt, and plant-based proteins like tempeh and seitan.
Recommended Intake: About 0.7–0.8 grams per pound of body weight (or 1.2–1.6 grams per kg) per day, though individual needs may vary.
Fiber
Why You Need It: Keeps your digestive system healthy, promotes a feeling of fullness, and helps regulate blood sugar levels. Adequate fiber intake may also contribute to heart health.
Food Sources: Whole grains, oatmeal, quinoa, brown rice, fruits, vegetables, beans, legumes.
Recommended Intake: Aim for at least 25 grams of fiber per day for women.
Healthy Fats
Why You Need Them: Omega-3 fatty acids help maintain heart health and reduce inflammation. Monounsaturated fats also support heart health and can aid in nutrient absorption.
Food Sources: Salmon, mackerel, sardines, avocados, almonds, olive oil, flaxseeds, chia seeds.
Recommended Intake: Aim for about two servings of fatty fish (like salmon) per week, and include small amounts of healthy fats daily (one avocado or a handful of nuts).
Vitamins and Minerals
Why You Need Them: Vitamins D, B12, and B6 are especially important. Vitamin D supports calcium absorption, B12 supports energy and healthy nerves, and B6 helps in metabolic functions.
Food Sources:
Vitamin D: Sunlight exposure, fortified milks and cereals, salmon, tuna, egg yolks.
Vitamin B12: Animal products (meat, fish, dairy), fortified cereals, nutritional yeast (for vegans).
Vitamin B6: Poultry, fish, potatoes, chickpeas, bananas.
In this busy season of life, it’s helpful to get the majority of these nutrients from whole foods. If you suspect you might have deficiencies, consider talking to a healthcare professional about the right supplements.
10 Quick and Easy Meal Plans (Plus Grocery Lists)
Now that you know which nutrients deserve top priority, here are ten nutritionally balanced meal plans to help you stay on track—even if your schedule is jam-packed.
Each plan is designed to be quick, simple, and loaded with essential vitamins and minerals.
1. Mediterranean-Inspired Chicken OR Prawn Bowl
This dish is so quick and easy to make and absolutely delicious to eat. A healthy summer salad full of flavour and goodness, to have on a hot and sticky evening.
What to Cook
Grilled or baked chicken breast (seasoned with olive oil, lemon juice, oregano)
OR you can add fresh Prawns instead - Grilled until tender.
Whole-grain pita or brown rice
Greek salad (tomatoes, cucumbers, olives, feta cheese)
Tzatziki sauce (yogurt-based, lemon juice and seasoning, blended with fresh beetroot)
Add a few Blue Berries & Watermelon cubes if desired
Why It’s Great
Chicken provides lean protein.
Veggies provide antioxidants and fiber.
Greek yogurt in the tzatziki offers calcium and probiotics.
Fruit adds natural sweetness, vitamins and antioxidants
Grocery List
Chicken breast or Fresh Prawns (Meat Only)
Whole-grain pita or brown rice
Tomatoes, cucumbers, olives
Feta cheese
Plain Greek yogurt
Fresh Beetroot (boiled to cook, peeled and blended)
Lemon, oregano
Olive oil
Blue Berries and Watermelon - if desired
(it can add a sweet & juicy kick)
2. Vegetable Stir-Fry with Tofu
I have it under good authority that this dish is delicious, but take out the Tofu and I’ll eat everything else.. hehehe.
I’ve never been a fan of Tofu and would rather eat a cardboard box, but for those who like Soy Curd.. this one is for you.. for those who don’t like me, you can substitute the Tofu, with Chicken, Fish, Prawns, Pork Steak or any other low fat / high protein option you prefer.
What to Cook
Extra-firm tofu, cubed and stir-fried
Mixed vegetables (options include: green beans, bok choi, bean sprouts, broccoli, bell peppers, carrots, onions)
Brown rice or quinoa
Low-sodium soy sauce or tamari, garlic, sesame seeds and ginger for flavour
Why It’s Great
Tofu is an excellent plant-based protein and a source of calcium.
Mixed vegetables deliver a wide spectrum of vitamins.
Brown rice or quinoa boosts fiber intake.
Grocery List
Extra-firm tofu
A variety of Vegetables - Beans, Bok Choi, Broccoli florets, bell peppers, carrots, onions
Brown rice or quinoa
Garlic, ginger, sesame seeds
Low-sodium soy sauce or tamari
3. Salmon and Asparagus Sheet-Pan Dinner
Yummy.. Salmon and Asparagus.. a winning comob and one of my absolute favs.. this dish is not only healthy, but only uses 1 x sheet pan to cook all together in the oven.. tasty and convenient.
What to Cook
Salmon filet, seasoned with olive oil, garlic, lemon juice
Asparagus spears
Optional side: sweet potatoes or brown rice
Why It’s Great
Salmon provides healthy fats (omega-3s) and protein.
Asparagus is a good source of vitamins A and K.
Cooking everything on one sheet pan means quick prep and easy cleanup.
Grocery List
Salmon fillets
Asparagus
Lemons
Olive oil, garlic
Sweet potatoes or brown rice (optional)
4. Turkey and Avocado Wrap
Wraps are a favourite of mine, as they are a lite meal option, super easy to throw together, not really any cooking involved, and you can fill them with a wide range of ingredients.
What to Cook
Whole-grain tortilla
Turkey slices (low sodium)
Avocado slices
Baby spinach or lettuce
Tomato slices and Cucumber cubes
Sweet Corn - Steamed
Hummus spread OR Greek Yogurt (optional)
Why It’s Great
Turkey provides lean protein.
Avocado offers healthy fats.
Whole-grain tortilla adds complex carbs and fiber.
Super quick to assemble for lunch or dinner on the go.
Grocery List
Whole-grain tortillas
Low-sodium turkey slices
Avocados
Baby spinach or lettuce
Tomatoes and Cucumber
Sweet Corn Kernals - Fresh
Hummus (optional)
5. Lentil Soup with Veggies
I’m not really a huge fan of lentils myself, but they are very good for you and a great option when you’re wanting a hearty, healthy and quick meal.
What to Cook
Lentils (green or brown)
Veggies (carrots, celery, onions, spinach)
Low-sodium vegetable or chicken broth
Herbs like thyme, bay leaf, and rosemary
Why It’s Great
Lentils deliver plant-based protein and fiber.
A cozy one-pot meal that reheats well for multiple meals.
Simple and budget-friendly.
Grocery List
Dry or canned lentils
Carrots, celery, onions, spinach
Low-sodium broth
Thyme, bay leaf, rosemary
6. Greek Yogurt Parfait
This is a healthy and quick meal option, if you don’t feel like a savoury dinner.. sometimes, the sweet tooth takes over and instead of eating chocolate or biscuits, I always like to get my sweet fix without the guilt factor.
What to Cook
Layer Greek yogurt, berries, and a sprinkle of granola or chopped nuts
Sweeten with a drizzle of honey (optional)
Why It’s Great
Quick breakfast or snack packed with protein, calcium, and antioxidants.
Takes less than five minutes to assemble.
Grocery List
Plain Greek yogurt
Fresh or frozen berries (blueberries, strawberries)
Granola or chopped nuts (almonds, walnuts)
Honey (optional)
7. Shrimp and Zucchini Noodles
You really need to give this dish a go.. it’s amazing to eat, low in calories, high in protein and will get your tasts buds talking.
What to Cook
Shrimp (fresh or frozen), seasoned with garlic, olive oil, chili flakes
Spiralized zucchini (zoodles)
Optional: a side of whole-grain pasta if you want more carbs
Top with grated Parmesan or nutritional yeast
Why It’s Great
Shrimp is low in calories but high in protein.
Zucchini noodles help you get an extra serving of veggies.
This dish is incredibly quick to sauté, perfect for weeknights.
Grocery List
Shrimp (fresh or frozen)
Zucchini (for spiralizing) or pre-cut zoodles
Garlic, chili flakes
Olive oil
Parmesan cheese or nutritional yeast
8. Egg Muffins with Veggies
I personally don’t like the taste of eggs.. to a point that if I get a whiff of egg smell, texture or taste - it’s all over for me and I wont touch it. BUT, these are amazing and I love to make them to eat as snacks throughout the day. Healthy and delicious, what more could a girl want?
What to Cook
Whisk together eggs, chopped baby spinach, diced bacon tomatoes, onions, and cheese (optional for some, but a must for ME!)
Add salt and ground pepper to taste
Pour into non-stick muffin tins and bake at 350°F (175°C) for about 20 minutes
Why It’s Great
Protein-packed breakfast you can make ahead and store in the fridge for busy mornings.
Customizable with any veggies or cheese you like.
Grocery List
4 x Eggs
Bacon Rashes (diced)
Baby Spinach, tomatoes, onions (and/or other desired veggies)
Shredded cheese (optional for some, but necessary for ME!)
9. Tuna and White Bean Salad
This salad is so refreshing and easy to make. If you don’t like white beans, you can substitute them for fresh green beans.. that’s what I like to do.
What to Cook
Canned tuna (in water)
Canned white beans (rinsed and drained)
OR chopped fresh green beans (as an option)
Chop the celery, red onion, parsley, tomato & cucumber
Dressing: olive oil, lemon juice, salt, and pepper
Why It’s Great
Tuna offers lean protein and omega-3 fatty acids.
White beans add fiber and more protein.
Throw it all into a bowl, and you’re done in minutes.
Sprinkle with some grated cheese,. if you like.
Grocery List
Canned tuna
Canned white beans OR fresh green beans (as an option)
Celery, red onion, parsley, tomatos, cucumber
Lemons
Olive oil, salt, pepper
10. Whole-Grain Pasta with Chicken and Broccoli
What to Cook
Whole-grain pasta
Chicken breast strips (seasoned with basil, oregano, salt, pepper)
Minced Garlic (fresh)
Broccoli florets
Olive oil OR a light tomato-based sauce
Why It’s Great
A hearty meal with complex carbs, lean protein, and fiber-rich veggies.
Makes for great leftovers—cook extra for lunch the next day.
Grocery List
Whole-grain pasta (penne or spaghetti)
Chicken breast
Minced Garlic (fresh)
Broccoli florets
Basil, oregano (fresh or dried)
Olive oil or low-sugar tomato sauce
Time-Saving Meal Prep Tips
Balancing work, family, and personal needs can be challenging, and consistent meal prep might feel daunting at first. But with a few strategic moves, you can minimize the stress and maintain your healthy eating habits.
Plan Your Week
Dedicate 15-20 minutes each weekend to plan your meals and write out a grocery list. This small investment of time helps you shop more efficiently and reduce spontaneous, less-healthy purchases.
Batch Cooking
Prepare a large batch of a staple food like brown rice, quinoa, or roasted veggies on Sunday. Refrigerate or freeze in single-serving portions. This way, you can quickly toss together a salad, stir-fry, or bowl whenever you’re short on time.
Use a Slow Cooker or Instant Pot
Cooking soups, stews, or casseroles in a slow cooker or Instant Pot can save loads of time. Simply chop your ingredients, toss them in, and let the machine do the work. By the time you’re done with your daily tasks, dinner will be ready.
Pre-Chop and Pre-Wash
Invest in clear, airtight containers. Wash and chop your vegetables for salads, stir-fries, and snacks right after shopping. Store them in containers in the fridge for easy access during the week.
Embrace Frozen Produce
Frozen fruits and vegetables are just as nutritious as fresh (sometimes more so, as they’re often flash-frozen right after harvest). Use them in smoothies, stir-fries, or soups to save time on washing and chopping. Plus, they have a longer shelf life, reducing food waste.
One-Pan or One-Pot Meals
Aim for recipes that minimize cleanup. Sheet-pan dinners and one-pot recipes mean you’ll spend less time scrubbing dishes and more time doing what matters most.
Make It a Family Affair
If you still have family at home, delegate tasks. Ask your partner or kids to help with chopping vegetables or setting up the slow cooker. Teaching older kids basic cooking skills is a win-win: They learn independence, and you get extra hands in the kitchen.
Conclusion and Next Steps
Being a busy midlife woman doesn’t have to mean sacrificing nutrition or flavour. By focusing on key nutrients like calcium, protein, and vitamins, you can keep your bones strong, maintain muscle mass, and enjoy sustained energy levels—no matter how packed your schedule may be.
The 10 quick and easy meal plans outlined here are designed with busy women in mind, offering both convenience and balanced nutrition.
Here are some final pointers to keep the momentum going:
Stay Flexible: Life happens. If you can’t stick to your meal plan one day, don’t beat yourself up. Simply pick up where you left off.
Make Gradual Changes: Small, consistent tweaks—like switching from refined grains to whole grains—can yield substantial benefits over time.
Consult a Professional: If you have specific health concerns or dietary needs, consult a registered dietitian or your healthcare provider for personalised guidance.
Remember, healthy meal planning doesn’t have to be complicated or time-consuming. With a bit of organisation, some basic cooking techniques, and the right selection of nutrient-dense foods, you can enjoy meals that support your health and fit seamlessly into your busy lifestyle.
So why not get started right now? Grab your grocery list, prep those veggies, and watch how a little planning can transform your mealtimes—and your well-being.
References/Resources
(Disclaimer: This blog post is intended for informational purposes and does not substitute professional medical advice. Always consult with a qualified healthcare provider for personalized recommendations.)
I hope these ideas will help you kickstart a manageable and healthy eating plan. I’ll be posting more articles, recipes and meal planning ideas in the future, so subscribe to my “Midlife Magic Monthly” Newsletter below, to ensure you never miss out on my latest news, new articles and other great things I have planned to share with you in the future.
Until we chat again.. enjoy your week ahead and stay safe..
Blessings and love,
Dianne xx
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