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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Sesame Garlic Noodles

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Sesame Garlic Noodles

These Sesame Garlic Noodles are made with simple ingredients that genuinely support your body, not just fill your plate. And honestly one of the easiest things you'll make all week.
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Course: Main Course, Side Dish, Snack
Cuisine: American, Italian, Mediterranean
Diet: Gluten Free, Low Lactose, Low Salt, Vegetarian
Keyword: anti-inflamatory food, 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
Calories:
Author: Lora Ryan – Cleanslate Path

Ingredients

  • 8 oz spaghetti or any pasta
  • 3 tbsp soy sauce
  • 2 tbsp sesame oil
  • 2 cloves garlic minced
  • 1 tbsp rice vinegar
  • 1 tsp honey

Instructions

  • Cook pasta as per instructions and set aside.
  • In a skillet, heat sesame oil over medium heat, add garlic, and cook until fragrant.
  • Add soy sauce, rice vinegar, and honey. Stir well.

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Ultimate Grilled Feta Sandwich

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Ultimate Grilled Feta Sandwich

This Grilled Feta Sandwich is crispy, cheesy, and packed with Mediterranean goodness — ingredients that genuinely support your body, not just fill your plate. Real food, and honestly one of the easiest things you'll make all week.
Here's what you need:
 
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Course: Appetizer, Main Course, Side Dish, Snack
Cuisine: American, Italian, Mediterranean
Diet: Gluten Free, Low Fat, Vegan, Vegetarian
Keyword: anti-inflamatory food, easy recipe,, healthy recipe, quick recipe
Prep Time: 5 minutes
Cook Time: 6 minutes
Calories:
Author: Lora Ryan – Cleanslate Path

Ingredients

  • Bread of choice I love sourdough!
  • Creamy Feta Mix:
  • ½ cup feta
  • 1 tbsp olive oil
  • 1 tsp red wine vinegar
  • ½ tsp chopped garlic
  • 1 tsp oregano
  • salt & pepper
  • Top with: Spinach sliced tomato, chopped red onion, sliced olives, red peppers, & a sprinkle of mozzarella
  • Butter both sides grill, and enjoy the ultimate crispy bite!

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Creamy Mushroom Cottage Cheese Pasta

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Creamy Mushroom Cottage Cheese Pasta

Thismushroom cottage cheese pasta is high in protein, gluten-free, and made withreal ingredients you probably already have. Sauté your vegetables properly,blend the cottage cheese smooth, and let the pasta water do the rest.
Simpleingredients. Balanced meal. No complicated steps.
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Course: Main Course, Side Dish
Cuisine: American, Italian, Mediterranean
Diet: Gluten Free, Low Salt, Vegan
Keyword: anti-inflamatory food, PASTA,Cottage cheese
Prep Time: 10 minutes
Cook Time: 16 minutes
Calories:
Author: Lora Ryan – Cleanslate Path

Ingredients

  • 2 cups gluten-free pasta
  • 1 cup cottage cheese
  • 1 small onion diced
  • 1 bell pepper sliced
  • 2 cups mushrooms sliced
  • 2 cloves garlic minced
  • 1 –2 tbsp olive oil
  • Salt & black pepper to taste
  • Optional: chili flakes fresh parsley, parmesan

Instructions

  • Cook gluten-free pasta according to package directions. Reserve ¼ cup pasta water.
  • In a large pan, heat olive oil. Sauté onion and peppers 3–4 minutes.
  • Add mushrooms and cook until golden and softened.
  • Stir in garlic and cook 30 seconds.
  • Blend cottage cheese until smooth.
  • Add drained pasta to the pan. Stir in blended cottage cheese and a splash of reserved pasta water until creamy.
  • Season with salt and pepper.

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Oven Roasted Baby Potatoes

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Oven Roasted Baby Potatoes

TheseOven Roasted Baby Potatoes are the perfect mix of comfort and nourishment—idealfor women navigating hormonal shifts, inflammation, or just craving somethingreal and satisfying.
Madewith simple ingredients like garlic, rosemary, and olive oil, these potatoesare anti-inflammatory and hormone-supportive. They’re easy to prep, naturallygluten-free, and a great side for busy days when you still want to eat well.
You’re taking care of yourself, one choice at a time
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Course: Appetizer, Breakfast, Main Course, Salad, Side Dish
Cuisine: American, French, Italian, Mediterranean
Diet: Gluten Free, Low Lactose, Low Salt
Keyword: anti-inflamatory food, eggs, mediterranian diet, potato, quick recipe
Prep Time: 6 minutes
Cook Time: 25 minutes
Calories:
Author: Lora Ryan – Cleanslate Path
Cost: 5

Ingredients

  • 1 ½ pounds baby potatoes halved
  • 2 tbsp olive oil
  • 3 cloves garlic minced
  • 1 tsp dried rosemary or thyme
  • ½ tsp smoked paprika optional
  • Salt and black pepper to taste
  • 1 tbsp chopped fresh parsley for garnish
  • Optional: squeeze of lemon juice for brightness

Instructions

  • Wash and halve the baby potatoes. Pat them dry with a towel.
  • In a bowl, toss potatoes with olive oil, garlic, rosemary, smoked paprika, salt, and pepper.
  • Spread on a baking sheet lined with parchment, cut-side down for extra crispness.
  • Roast for 25–30 minutes, flipping halfway through, until golden and crispy on the edges.
  • Garnish with fresh parsley and a squeeze of lemon juice before serving

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