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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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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Banana Blueberry Muffins

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Banana Blueberry Muffins

These Banana Blueberry Muffins are naturally sweetened and full offiber, helping balance blood sugar and support gut health. They’reanti-inflammatory, easy to make, and the perfect treat.
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Course: Appetizer, Breakfast, Brunch, Dessert, Dinner, Drink, Lunch, Side Dish, Smoothie, 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

  • 1 cup whole wheat flour
  • ½ cup wheat bran
  • 1 tsp baking soda
  • ½ tsp baking powder
  • ½ tsp salt
  • 1 tsp ground cinnamon
  • 2 ripe bananas mashed
  • ⅓ cup honey or maple syrup
  • 1 large egg
  • 1 tsp vanilla extract
  • ⅓ cup plain Greek yogurt
  • ¼ cup melted coconut oil
  • 1 cup fresh or frozen blueberries

Instructions

  • Preheat your oven to 350°F (175°C) and line a muffin tin with paper liners or lightly grease with cooking spray.
  • In a large bowl, combine the whole wheat flour, wheat bran, baking soda, baking powder, salt, and ground cinnamon. Mix well.
  • In another bowl, mash the ripe bananas. Add the honey or maple syrup, egg, vanilla extract, Greek yogurt, and melted coconut oil. Mix until well combined.
  • Gradually add the dry ingredients to the wet ingredients, stirring gently until just combined. Be careful not to overmix the batter.
  • Gently fold in the fresh or frozen blueberries into the batter.
  • Spoon the batter into the prepared muffin tin, filling each cup about ¾ full.
  • Bake in the preheated oven for 18-22 minutes, or until a toothpick inserted into the center of a muffin comes out clean.
  • Allow the muffins to cool in the tin for a few minutes before transferring

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Vegetable Cobb Salad

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Vegetable Cobb Salad

Agood salad should feel satisfying — not like a side dish. This Vegetable CobbSalad is full of fresh vegetables, healthy fats, protein, and a simple homemadedressing that pulls everything together.
Freshgreens, crisp vegetables, creamy avocado, hearty eggs, and a simple homemadedressing.
Nothingcomplicated. Just real ingredients that come together beautifully.
Chopeverything, layer it across the greens, and drizzle with a quick olive oilvinaigrette.
It’ssatisfying, balanced, and easy to make ahead for the week.
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Course: Breakfast, Main Course, Salad, Side Dish, Snack
Cuisine: American, French, Italian, Mediterranean
Diet: Gluten Free, Low Fat, Vegan, Vegetarian
Keyword: anti-inflamatory food, clean eating, eggs, mediterranian diet, healthy, healthy recipe
Prep Time: 15 minutes
Calories:
Author: Lora Ryan – Cleanslate Path

Ingredients

  • For the Salad
  • 4 cups mixed greens romaine, iceberg, watercress
  • 1 cup cherry tomatoes halved
  • 1 cup cucumber sliced
  • 1 cup red bell pepper diced
  • 1 cup corn kernels
  • 1 avocado diced
  • ½ red onion thinly sliced
  • 4 hard-boiled eggs quartered
  • 1 cup hard cheese diced (cheddar or gouda)
  • For the Dressing
  • ⅓ cup olive oil
  • 2 tbsp red wine vinegar
  • 1 tsp Dijon mustard
  • 1 garlic clove minced
  • salt and pepper to taste
  • 1 tsp honey optional
  • 1 tsp lemon juice

Instructions

  • Arrange the mixed greens in a large serving bowl or platter.
  • Top with tomatoes, cucumber, red pepper, corn, avocado, onion, eggs, and cheese.
  • In a small bowl, whisk together olive oil, vinegar, Dijon mustard, garlic, lemon juice, salt, pepper, and honey if using.
  • Drizzle the dressing over the salad just before serving. Toss lightly or leave layered for presentation.

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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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