Your Free 7-Day Real Food Meal Plan — Made for Women Over 50 💛

Simple meals. Real ingredients. No diet rules. Just food that makes you feel genuinely well.

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Appetizers and Snacks

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Ginger Lemon Green Tea with Strawberries

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Ginger Lemon Green Tea with Frozen Strawberries

This isn't just tea — it's a morning ritual that works with your body, not against it. Green tea, fresh ginger, lemon, and frozen strawberries come together in under 10 minutes for a real-food drink that supports energy and reduces inflammation naturally.
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Course: Breakfast, Drink, Drinks, Side Dish
Cuisine: American, Anti-Inflammatory, Clean Eating, French, Gluten-Free Friendly
Diet: , , Gluten Free, Low Calorie, Low Lactose
Keyword: anti-inflamatory food, easy anti-inflammatory meals, healthy, healthy recipe, real food recipes, tea
Calories:
Author: Lora Ryan – Cleanslate Path

Ingredients

  • 1 green tea bag or 1 tsp loose-leaf green tea
  • 1 cup hot water
  • ½ tsp fresh grated ginger
  • Juice of ½ lemon
  • 3 –4 frozen strawberries
  • fresh mint optional
  • Optional: drizzle of honey or maple syrup

Instructions

  • Steep the green tea in hot water for 3–5 minutes.
  • Add grated ginger (use tea infuser)
  • Remove tea bag, then squeeze in fresh lemon juice.
  • Add frozen strawberries — let them steep and chill your tea naturally.
  • Sweeten if desired. Sip warm or pour over ice!

Cloud Bread

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Cloud Bread

Cloud bread is one of those recipes that feels almost too simple — untilyou make it.
Three ingredients. No flour. No heaviness.
It’s light, high in protein, and works beautifully for breakfast sandwiches, mini pizzas, or just toasted with a little olive oil and sea salt.
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Course: Main Course, Side Dish, Snack
Cuisine: American, Mediterranean, Mexican
Diet: Gluten Free, Low Salt,
Keyword: anti-inflamatory food, anti-inflammatory recipes for women over 50, clean eating breakfast, easy anti-inflammatory meals, gut health recipes, healthy recipes over 50, hormone balancing foods, meal prep for women, quick healthy dinner, real food recipes, reduce inflammation naturally
Prep Time: 7 minutes
Cook Time: 10 minutes
Calories:
Author: Lora Ryan – Cleanslate Path

Ingredients

  • 3 large eggs separated
  • 3 tbsp plain Greek yogurt or cream cheese or cottage cheese blended smooth- see description below
  • ¼ tsp cream of tartar optional but recommended
  • Pinch of sea salt

Instructions

  • Preheat oven to 300°F (150°C). Line a baking sheet with parchment paper.
  • Separate eggs carefully. No yolk in the whites.
  • In a clean bowl, whip egg whites + cream of tartar until stiff peaks form.
  • In another bowl, mix yolks, yogurt, and salt until smooth.
  • Gently fold yolk mixture into whites. Do not overmix.
  • Spoon into 6 even rounds on parchment.
  • Bake 20–25 minutes until lightly golden.
  • Cool before removing.
  • Store in fridge up to 3 days. Toast lightly before serving.
  • You can use one of these:
  • Cream cheese
  • Greek Yogurt
  • Cottage Cheese – Needs to be blended very smooth

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Roasted Chickpeas

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Roasted Chickpeas

These roasted chickpeas are the perfect snack or as a crunchy topping for salads and soups.
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Course: Breakfast, Salad, Side Dish, Snack
Cuisine: American, French, Mediterranean
Diet: Gluten Free
Keyword: anti-inflamatory food, chickpeas, clean eating
Prep Time: 5 minutes
Cook Time: 20 minutes
Calories:
Author: Lora Ryan – Cleanslate Path

Ingredients

  • 1 can 15 oz chickpeas (garbanzo beans), rained and rinsed
  • 1 tablespoon olive oil
  • 1 teaspoon ground turmeric
  • 1 teaspoon ground cumin
  • ½ teaspoon sea salt adjust to taste

Instructions

  • Preheat the Oven: Preheat your oven to 400°F (200°C).
  • Drain and rinse the chickpeas thoroughly. Spread them out on a clean kitchen towel or paper towels to dry. Pat them dry as much as possible to ensure they roast well.
  • In a mixing bowl, toss the chickpeas with olive oil until they are well coated. Add the turmeric, cumin, salt . Mix until the chickpeas are evenly coated with the spices.
  • Spread the seasoned chickpeas out on a baking sheet in a single layer. Bake in the preheated oven for 25-30 minutes, shaking the pan halfway through, until the chickpeas are crispy and golden brown.
  • Remove the chickpeas from the oven and let them cool slightly. They will continue to crisp up as they cool. Serve as a snack or as a crunchy topping for salads and soups.

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Crispy Seed Crackers

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Crispy Seed Crackers

You deserve to know what’s in your food—especially at this stage of life. That’swhy I make my own crispy seed crackers. No preservatives. No mysteryingredients. Just five seeds, water, and love. These crackers are high infiber, protein, and healthy fats—and they support digestion and hormone balancetoo.
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Course: Appetizer, Side Dish, Snack
Cuisine: American, French, Japanese, Mediterranean
Diet: Gluten Free, Low Calorie, Low Salt, Vegan, Vegetarian
Keyword: anti-inflamatory food, clean eating, easy recipe,, eggs, mediterranian diet, healthy recipe
Prep Time: 5 minutes
Cook Time: 30 minutes
Calories:
Author: Lora Ryan – Cleanslate Path

Ingredients

  • ½ cup sunflower seeds
  • ½ cup pumpkin seeds
  • ½ cup sesame seeds
  • ½ cup ground flaxseeds
  • ½ cup chia seeds
  • 1 cup water
  • ½ tsp salt
  • Optional: ½ tsp garlic powder or herbs like rosemary

Instructions

  • Preheat oven to 325°F (160°C). Line a baking sheet with parchment paper.
  • In a bowl, mix all seeds, water, salt, and any seasonings. Let sit for 10–15 minutes until it thickens.
  • Spread mixture evenly on the parchment-lined baking sheet (about ¼-inch thick).
  • Bake for 30–35 minutes, flip carefully, then bake another 20–25 minutes until crisp.
  • Cool completely, then break into pieces.

Video

Notes

Feel free to replace any seeds with ones you have on hand.