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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Coconut Thai Chicken Marinade

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Coconut Thai Chicken Marinade

This Healthy Thai Chicken That Actually Tastes Amazing. Everyone Keeps Asking For. One Marinade. So Much Flavor.
 
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Course: Dinner, Main Course, Side Dish
Cuisine: American, Anti-Inflammatory, Clean Eating, Gluten-Free Friendly, Japanese
Diet: , Gluten Free,
Keyword: 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
Calories:
Author: Lora Ryan – Cleanslate Path

Ingredients

  • 1 tbsp red curry paste
  • 3 cloves garlic minced
  • 1 tbsp fresh ginger grated
  • 2 tbsp fresh mint leaves chopped
  • 1 tbsp 2 lemongrass
  • 2 tbsp fish sauce
  • 2 tbsp vegetable oil or any neutral oil
  • ½ tsp black pepper
  • 14 oz coconut milk
  • ½ lemon squeezed
  • 1 tbsp brown sugar
  • ½ tsp salt

Instructions

  • Mix the Marinade:
  • In a medium bowl, combine the red curry paste, minced garlic, grated ginger, chopped mint, and lemongrass.
  • Add the fish sauce, vegetable oil, black pepper, coconut milk, and salt.
  • Mix well until all ingredients are thoroughly combined.
  • Add chicken breast and let marinade for at least 30 minutes. Grill or bake until cooked.

One-Pan Greek Lemon Chicken & Veggies

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One-Pan Greek Lemon Chicken & Veggies

This One-Pan Greek Lemon Chicken & Veggies is made with 3KEY INGREDIENTS— ingredients that genuinely support your body, not just fillyour plate. Real food, naturally gluten-free, and honestly one of the easiestthings you'll make all week.
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Course: Main Course, Side Dish
Cuisine: American, French, Italian, Mediterranean, Mexican
Diet: Diabetic, Gluten Free, Low Fat, Low Lactose
Keyword: anti-inflamatory food, delicious, easy recipe,, eggs, mediterranian diet, healthy recipe
Prep Time: 7 minutes
Cook Time: 30 minutes
Calories:
Author: Lora Ryan – Cleanslate Path

Ingredients

  • 4 bone-in skin-on chicken thighs
  • 1 large zucchini sliced into half moons
  • 1 cup cherry tomatoes
  • ½ cup Kalamata olives
  • 2 tbsp olive oil
  • 3 cloves garlic minced
  • Juice of 1 lemon
  • 1 tsp dried oregano
  • ½ tsp thyme
  • Salt and pepper to taste
  • Fresh parsley for garnish optional

Instructions

  • Preheat oven to 400°F (200°C).
  • In a small bowl, mix olive oil, lemon juice, garlic, oregano, thyme, salt, and pepper.
  • Rub marinade over chicken Let sit for 10 minutes.
  • Place chicken in a large baking dish or sheet pan. Scatter zucchini, cherry tomatoes, and olives around. Drizzle remaining marinade over veggies.
  • Bake for 35–40 minutes, or until chicken reaches 165°F and skin is golden.
  • Garnish with parsley. Serve warm.

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Baked Chicken & Potato Casserole

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Baked Chicken & Potato Casserole

This ⬇️ Baked Chicken & Potato Casserole is made with simple ingredients — ingredients that genuinely support your body, not just fill your plate. Real food, naturally gluten-free, and honestly one of the easiest things you'll make all week.
 
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Course: Main Course, Side Dish
Cuisine: American, French, Italian, Mediterranean
Diet: Gluten Free, Low Lactose, Vegan, Vegetarian
Keyword: clean eating, easy weeknight dinner, gluten free recipes, gut friendly recipes, healthy comfort food, healthy side dish, meal prep ideas, nourishing recipes, real food recipes, recipes for women over 50
Prep Time: 10 minutes
Cook Time: 45 minutes
Calories:
Author: Lora Ryan – Cleanslate Path

Ingredients

  • 3 chicken breasts seasoned with sea salt, black pepper, red pepper flakes (optional)
  • 4 small potatoes thinly sliced
  • 1 onion sliced
  • Olive oil for drizzle
  • ¾ cup unsweetened coconut milk or cashew cream
  • 2 eggs beaten
  • 1 tsp curry powder
  • 1 cup dairy-free mozzarella or nutritional yeast
  • 1 tomato sliced

Instructions

  • Layer potatoes, onion and chicken in dish; drizzle oil. Whisk coconut milk, eggs & curry; pour over. Bake 45 min @ 350°F; add tomato + cheese, bake 10 min more.

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Chicken Guacamole Bowl

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Chicken Guacamole Bowl

This Chicken Guacamole Bowl is made with 5 KEY INGREDIENTS —ingredients that genuinely support your body, not just fill your plate. Real food, naturally gluten-free, and honestly one of the easiest things you'll make all week.
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Course: Breakfast, Main Course, Side Dish, Snack
Cuisine: American, French, Mediterranean, Mexican
Diet: Diabetic, Gluten Free, Kosher, Low Fat
Keyword: easy recipe,, healthy recipe, quick recipe, recipe
Prep Time: 20 minutes
Servings: 2
Calories:
Author: Lora Ryan – Cleanslate Path

Ingredients

  • 2 cooked chicken breasts sliced (grilled or baked)
  • 1 cup cooked quinoa or brown rice
  • 1 cup mixed greens or chopped romaine
  • ½ cup cherry tomatoes halved
  • ½ cucumber diced
  • 1 avocado
  • Juice of 1 lime
  • 1 tbsp olive oil
  • Salt pepper, and pinch of cumin

Instructions

  • In a bowl, mash avocado with lime juice, salt, pepper, and cumin to make guacamole.
  • Divide quinoa/rice into 2 bowls.
  • Top each with greens, tomatoes, cucumber, and sliced chicken.
  • Add a scoop of guacamole on top.
  • Drizzle lightly with olive oil and serve.

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