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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Banana Oat Cookies with Almond Butter

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Banana Oat Cookies with Almond Butter

Whip up these delicious 5-ingredient Banana Oat Cookies with almond butter and seeds—naturally sweet, high in fiber, and perfect for a healthy snack or clean breakfast! Vegan, gluten-free, and ready in under 20 minutes.
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Course: Appetizer, Breakfast, Brunch, Dessert, Side Dish
Cuisine: American, Anti-Inflammatory, Clean Eating, Gluten-Free Friendly, Plant-Based
Diet: , Gluten Free, Vegan,
Keyword: anti-inflamatory food, easy recipe,, healthy recipe, quick recipe
Calories:
Author: Lora Ryan – Cleanslate Path

Ingredients

  • 2 ripe bananas
  • 1 cup rolled oats
  • 2 tbsp almond butter
  • 1 tbsp chia or flax seeds
  • Optional: dark chocolate chips

Instructions

  • Mash bananas, stir in other ingredients.
  • Scoop onto baking sheet, bake at 350°F for 12 mins.

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!

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.

Greek Salad with Blended Feta Cheese

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Greek Salad with Blended Feta Cheese

This Greek Salad with Blended Feta Cheese comestogether with real ingredients — on the table in 10minutes, no fuss, nothing processed.Just doing real work.
 
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Course: Appetizer, Breakfast, Brunch, Dessert, Dinner, Drink, Lunch, Side Dish, Smooth, Snack
Cuisine: American, Anti-Inflammatory, Clean Eating, Gluten-Free Friendly, Mediterranean, Plant-Based, Whole Food
Diet: , , , , , , ,
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

  • For the Salad:
  • o 1 large cucumber diced
  • o 3 ripe tomatoes diced
  • o 1 red onion thinly sliced
  • o 1 bell pepper diced
  • o 1/2 cup Kalamata olives pitted
  • o 1/2 cup blended feta cheese recipe below
  • o Fresh oregano leaves for garnish
  • •
  • For the Dressing:
  • o 1/4 cup extra virgin olive oil
  • o 2 tablespoons red wine vinegar
  • o 1 teaspoon dried oregano
  • o Salt and pepper to taste
  • For the Blended Feta Cheese:
  • o 1 cup feta cheese crumbled
  • o 1/4 cup Greek yogurt
  • o 1-2 tablespoons olive oil adjust for desired consistency

Instructions

  • Chop all your vegetables and add to big bowl. In a separate bowl mix together olive oil, red wine vinegar, dried oregano and salt and pepper to taste. Blend together Feta cheese, Greek yogurt and olive oil. Toss salad, dressing and feta all together. Enoy