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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Peach Blueberry Crisp

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Peach Blueberry Crisp

Warm, comforting, and nourishing—this Peach BlueberryCrisp is naturally anti-inflammatory and packed with flavor.
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Course: Dessert
Cuisine: American, Italian, Mediterranean
Diet: Gluten Free, Low Fat, Low Salt, Vegetarian
Keyword: anti-inflamatory food, easy recipe,, healthy food, quick recipe, recipe
Calories:
Author: Lora Ryan – Cleanslate Path

Ingredients

  • For the Filling:
  • 3 cups fresh or frozen peaches sliced
  • 2 cups fresh or frozen blueberries
  • 2 tablespoons maple syrup or honey
  • 1 tablespoon lemon juice
  • 1 tablespoon arrowroot powder or cornstarch
  • 1 teaspoon vanilla extract
  • For the Crisp Topping:
  • 1 cup rolled oats use gluten-free if needed
  • ½ cup almond flour
  • ⅓ cup chopped nuts e.g., almonds, pecans, or walnuts
  • ¼ cup coconut sugar or brown sugar
  • ¼ teaspoon cinnamon
  • ¼ teaspoon salt
  • ¼ cup melted coconut oil
  • 1 teaspoon vanilla extract

Instructions

  • Preheat your oven to 350°F (175°C).
  • Lightly grease an 8×8-inch baking dish.
  • In a large bowl, combine the sliced peaches, blueberries, maple syrup, lemon juice, arrowroot powder, and vanilla extract.
  • Toss until the fruit is evenly coated.
  • Pour the mixture into the prepared baking dish.
  • Make the Crisp Topping: I
  • n a separate bowl, mix together the rolled oats, almond flour, chopped nuts, coconut sugar, cinnamon, and salt.
  • Add the melted coconut oil and vanilla extract, stirring until the mixture becomes crumbly. Assemble the Crisp: Evenly sprinkle the crisp topping over the fruit filling in the baking dish. Bake for 30-35 minutes, or until the topping is golden brown and the fruit is bubbly.
  • Cool and Serve: Let the crisp cool for a few minutes before serving.

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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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