5 Must-Know Healthy Eating Tips for Women 40+

👉 Protein Power Hour Secret Video: https://www.soulspacechef.com/get-protein-power-hour-bonus

Are you a woman over 40 struggling with healthy eating, especially during perimenopause? You’re not alone! In this episode, Aliye Aydin, a health-conscious chef with over 20 years of experience, shares 5 essential tips to help you boost your energy, maintain muscle, and feel more in control of your body during the hormonal changes of midlife.

In This Episode You'll Hear:

• Why animal protein is a game changer for women over 40
• How to make protein the star of every meal to support metabolism and energy
• Simple cooking methods that save time and keep your meals exciting
• How to build balanced plates pairing protein with veggies and healthy fats
• Flavoring tips to make healthy meals delicious and easy to stick with

Tune in to discover practical, no-stress strategies to help you enjoy meals that truly nourish you and fit your busy life. 

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Transcript

You’ve probably heard eating more protein is good for women over 40, but if you’re in perimenopause, it can feel like nothing works—energy drops, weight lingers, and your body just feels like it’s working against you. What if I told you the secret isn’t to do more... but to do it smarter? What if it was easy to enjoy meals packed with the right protein that actually boost your energy and help you feel in control again?

During perimenopause, your body loses muscle faster and metabolism slows, which is why protein becomes even more important. Without enough protein, it’s no wonder you’re feeling tired, frustrated, and stuck in this rollercoaster of symptoms.

Today, I’m sharing 5 simple, high-protein meal tips designed just for this phase of life—no complicated diets, no stress, just easy, satisfying meals that support your body and taste amazing.

Oh, and I’m Aliye Aydin — a health-conscious chef with over 20 years of experience creating meals designed to heal and nourish. I’m passionate about helping women over 40 whip up meals they actually look forward to eating—meals that boost energy and support all those perimenopause curveballs.

Here’s the main thing I want you to remember from this video: the easiest way to feel energized and in control during perimenopause is to eat more high-protein meals—and the best way to do that is to build a list of go-to meals with 30 grams of protein per serving that only take a few minutes a week to prepare.

And don’t worry—this isn’t about spending hours in the kitchen or restrictive meal plans. It’s about making meals you actually enjoy with familiar ingredients that fit your busy life.

Because let’s be real—the symptoms of perimenopause can feel overwhelming and unfair. But I believe this phase is an opportunity to refocus and get serious about what you want—vibrant energy, strength, and feeling amazing.

Sound good? Let’s get started.

Step 1: Understand Why Animal Protein is a Game Changer

Honestly, I find it way easier to stick with something new when I really get why it matters. So whenever I start feeling unmotivated about eating more protein, I remind myself of this.

Now, I get it—switching to more animal protein can feel a bit tricky or even go against what you’ve heard before. Maybe you’ve been told to cut back on meat, or you’re worried it’s too complicated or expensive. 

But here’s the thing: eating more animal protein isn’t just some fad. There’s real science behind it. Women over 40 who eat 30+ grams of protein at every meal can actually build muscle.

Muscle loss is standard after 40, but animal proteins give your body the building blocks it needs to stay strong, keep your metabolism running, and avoid unwanted weight gain—all while giving you steady energy throughout the day.

I’m talking about foods like chicken, fish, eggs, or beef, ingredients that have all the essential amino acids your body needs to maintain muscle and keep that metabolism humming, and are packed with iron, B12, and omega-3s that support your brain, hormones, and overall vitality.

And from a cooking standpoint, animal proteins are reliable and versatile, and the best part—they cook quickly. Whether it’s juicy chicken breasts, tender pork chops, tasty salmon fillets, they make high-protein meals REALLY EASY which makes it easier to stick with.

So how do you choose the ingredients for your high-protein meals every week? 

I use my Protein Power Hour method—which I explain in a video linked down below—because it’s the easy, step-by-step way to help you choose the right proteins to keep your energy steady, even as your hormones shift. But more about that in a minute! Let’s move onto 

Step 2: Make Protein the Star of Every Meal

Having animal protein at every meal helps keep you full, reduces blood sugar spikes, and keeps your energy stable. Whether you’re having eggs and veggies for breakfast or pan-seared salmon for dinner, putting protein front and center is a simple habit with big benefits.

Now, I know what you’re thinking... “What about plant-based proteins?” Great question!

I focus on animal proteins because many plant-based proteins come with more carbs, which can cause blood sugar swings and energy dips—something we definitely want to avoid in perimenopause. Animal proteins tend to be lower in carbs, giving you a more balanced energy source and helping reduce cravings.

So start your day with protein-packed eggs or Greek yogurt, enjoy a hearty chicken or fish salad for lunch, and finish with grilled steak or roasted pork for dinner. You’ll maintain muscle mass and keep your energy fueled all day long. You should aim for 30 grams of protein at every meal. AND if you’re not sure about how much protein is in the foods you’re eating, be sure to pick up my High-Protein Starter Pack that includes my high-protein cheat sheet.

But remember, it’s not about eating JUST protein. It’s about making it the star of your plate. I go deeper on this in my Protein Power Hour Method, where I teach how to build your meals so that you naturally nourish your body and boost your vitality.

Step 3: Simplify Cooking with a Method That Works! 

Perimenopause can really mess with your sleep and stress, making it hard to cook complicated meals every day. That’s why my Protein Power Hour Method is a total game changer.

Now, I’m not about spending hours on Sunday prepping every single meal—though if that’s your thing, go for it!
Personally, I like my meals fresh and ridiculously easy. So at the start of the week, I map out my meals using the Protein Power Hour method to make sure I have enough protein planned in my meals to power through the week.

This method involves stacked meal planning, where you cook once and use those proteins across multiple meals. For example, I might whip up a batch of chicken chorizo or prep ingredients for my easy grilled fish kebabs. Then I reuse those proteins in different meals throughout the week, keeping things simple and full of flavor without cooking everything from scratch every time.

This approach cuts down on daily meal decisions, saves time, and fills your fridge with ready-to-go proteins, helping you stay consistent with nourishing meals—even on your busiest days.

And here’s the exciting part—I’ve created a secret video that breaks down the Protein Power Hour method step-by-step, making it super easy for you to follow along and get started right away. It includes my High-Protein Grocery List Calculator, which helps me buy enough protein for the week.

Make sure to grab access to the secret video by clicking the link below—it’s packed with the step by step process to simplify your meal planning and keep your energy steady throughout your week.

Step 4: Pair Proteins with Veggies and Healthy Fats

Animal protein’s powerful, but it’s just one part of a balanced meal. Pair it with fiber-rich veggies and healthy fats—think olive oil, avocado, or nuts—for nutrients and great texture.

Now, more of the why…fiber slows digestion, keeps you full longer, and helps balance blood sugar and gut health. And healthy fats support hormone production, reduce inflammation, and provide steady energy.

We all want to support digestion, our hormone health, feel full—which helps with common perimenopause symptoms like bloating, brain fog, and hunger spikes.

But side dishes? Are you kidding? It feels like enough work to just be getting enough protein, much less full meals?!

In Step 5 of the Protein Power Hour Method I walk you through suggestions for building a complete meal, and if you’re going to spend any time prepping your meals, THIS is actually what I suggest making: For example, roasting a few sweet potatoes for the week, have your kale or cabbage ready to go, clean your carrots and lettuce.

Cause here’s the thing… There are a lot of proteins that cook really quickly and taste better when made fresh. Veggies often need a bit more prep effort, and sometimes dishes can even get better when they sit for a day or 2, like a cabbage salad, 

I’m also a big fan of the one-pan and one-pot meals, which you’ll find in my high-protein starter pack linked below… 

Step 5: Use Seasoning to Keep Meals Exciting

Let’s be honest—if a meal tastes bland, you won’t want to eat it. Learning how to season your food is a foundational skill and motivation for energy-boosting cooking. 

That’s why my Priority Protein Kitchen members have access to my Art of Seasoning Masterclass, where you learn to use herbs, spices, and flavor combos like a pro—turning simple ingredients into meals you love.

Simple things like fresh herbs, garlic, lemon zest, smoked paprika, or a quick garlic butter sauce really bring your animal proteins to life, AND the best way to use them for maximum flavor in your final dishes. .

When food tastes incredible and you’re looking forward to your meals, it’s way easier to stick with healthy habits long term.

If you’re ready to stop guessing and stressing about cooking, and want to fuel your body with energizing, animal-protein-packed meals, check out my secret Protein Power Hour method linked below. It’s your shortcut to planning a whole week’s worth of meals in just one focused hour—saving time and boosting your energy.

And if you want to go all in and really master the 6 essential foundations of energy-boosting cooking, my dedicated class is the perfect next step. You’ll find links to both below.

Thanks so much for watching! I’m Aliye Aydin—your chef and cooking coach here to help you create vibrant, effortless meals that make perimenopause easier and way more enjoyable.