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Food & Fitness for Midlife

09/11/2026

I’ll go first 🙋🏼‍♀️

Ditch the groom classes and focus on my own training. So many wasted years ….

What’s yours?

08/11/2026

Comment FIBRE for my fibre cheat sheet

It’s actually not that difficult once you know where to find it. And you don’t need to eat huge salad bowls or add a ton of supplements.

Comment FIBRE ⤵️

05/11/2026

Just a random food diary from yesterday.

What’s your estimate in terms of total calories?

Let me know below ⬇️

04/11/2026

Stop waiting for circumstances to be perfect. Instead start with what you have and where you’re at right now.

Comment TRIAL for a link to the 14-day free trial to my training app.

03/11/2026

I need to make these again.

Repost 🙏🏻

Recipe
- 1 flatbread (I used a Tesco Protein Flatbread)
- 50g of Greek yogurt mixed with some ranch seasoning. If you don’t have access to ranch seasoning, add in a little bit of garlic powder, onion powder, salt, pepper, and dried dill
- One air-fried chicken breast and some air-fried butternut squash
- Some rocket leaves and a drizzle of sweet chili sauce

App. 480 calories (depending on which flat read you use)
57g protein | 4.8g

02/11/2026

Just an illustration of what your daily 104g of protein could look like

🐟 100g tuna = 22g protein
🥛 200g Greek yoghurt = 18g protein
🧀 30g cheese = 7.8g protein
🌱 15g chia seeds = 3g protein
🥚 2 medium eggs = 11g protein
🫛 60g edamame = 8.6g protein
🐓 150g chicken breast cooked = 34g
Total: 104g protein

Add in extra protein from all your other foods and you’ll easily get to 120g of protein per day.

30/10/2026

Sometimes we just have to ask ourselves better questions.

What is it that I don’t like about tracking macros?

Could that be the reason why I’m not teaching my goal?

🤷🏼‍♀️

29/10/2026

The 8 week challenge you’ll sign up for in January?
The 6-week gym session block you buy?

It’s a drop in the ocean.
It’s the when the starting gun goes off and you take your first step.

That’s all it as.

One week in a deficit won’t change the scale number.
One salad at lunch won’t either.
Or the one hour at the gym when you ‘felt the burn’.

Real change takes years. Yes years.
But your life will pass by anyway.
Another year. And another.
So you might as well spend that time wisely.

I’ve been at this for years.
And I’m not done.
Far from.

28/10/2026

Hitting your calorie, protein and calorie targets doesn’t have to be difficult

Here’s an example of one of my days during a calorie deficit:

🥗 Daily Food Diary
Total: 1,647 calories | 135g protein | 43g fat | 26g fibre

🥣 Breakfast – 429 calories
29g protein | 12g fat | 11g fibre
Organic Porridge Oats – 40g (142 kcal)
Milled Chia Seeds – 10g (43 kcal)
Rich Chocolate Protein Powder – 20g (75 kcal)
Fresh Milk – 208ml (112 kcal)
Blueberries – 100g (57 kcal)

🥑 Lunch – 450 calories
38g protein | 9g fat | 7g fibre
Sweet Potatoes – 186g (182 kcal)
Fajita Chicken Mini Fillets – 128g (146 kcal)
Avocado – 36g (71 kcal)
Sweet Chilli Dipping Sauce – 10g (18 kcal)
Greek Yoghurt 0% – 56g (33 kcal)

🍤 Dinner – 524 calories
44g protein | 20g fat | 9g fibre
Prawns – 200g (134 kcal)
Mozzarella – 1 serving (234 kcal)
Cherry Vine Tomatoes – 150g (37 kcal)
Apple – 140g (73 kcal)
Kiwi – 1 medium (46 kcal)

☕ Snacks – 244 calories
23g protein | 2g fat | 0g fibre
Cortado – 1 serving (60 kcal)
Shortcake Biscuit – ½ piece (42 kcal)
Authentic Greek Yoghurt 0% – 170g (88 kcal)
Soja Protein Crispies Kakao – 15g (54 kcal)

27/10/2026

My staple foods that will always be in my fridge:

▶️ Fruit
Kiwi
Berries (fresh and frozen)
Apples
Watermelon
Bananas
Tomatoes

▶️ Vegetables
Broccoli, cauliflower, green beans (I often buy these frozen)
Lettuce
Peppers
Sweet potatoes
Cucumbers

▶️ Dairy
Greek yoghurt
Sliced cheese
Mini Babybels
Mozzarella
Milk

▶️ Meat and Fish
Chicken breasts
Chicken or turkey slices
Salmon (fresh and tins)
Tuna (tuna)
Smoked salmon

▶️ Others
Eggs
Egg whites
Sugar free soft drinks

This is fridge & freezer only, I will do another post this week on my pantry staples.

What else would you buy if you started your fridge over?

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Greystones

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Monday	9am - 5pm
Tuesday	9am - 5pm
Wednesday	9am - 5pm
Thursday	9am - 5pm
Friday	9am - 5pm

Website

http://www.beatricecaffrey.com/

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