Struggling to Eat Healthy After 40? Avoid These 5 Mistakes

Don’t forget to grab your FREE High-Protein Starter Pack! Inside, you'll find five delicious 30-minute recipes (each with 30 grams of protein), a cheat sheet to take the guesswork out of protein tracking, flexible meal plans, and chef-approved tips to help you eat better without the overwhelm.

Want to go deeper? Watch my Protein Power Hour Bonus Training — a step-by-step system that shows you exactly how to plan, prep, and enjoy energizing high-protein meals consistently, without stress or burnout.

Are you a woman over 40 who wants to eat healthier but feels overwhelmed or inconsistent? Do you just want meals that taste good, are easy to make, and leave you feeling energized and confident in your food choices? You’re in the right place. 

In this episode, Aliye shares a powerful strategy for simplifying healthy eating after 40 — one that doesn’t involve strict diets or hours of meal prep. You’ll learn my Protein Power Hour method and how it can help you build sustainable, nourishing habits that actually fit your lifestyle.

In this episode, you’ll hear:

• Why protein is the key to maintaining muscle, metabolism, and energy as you age
  
  
• The biggest mistakes that sabotage healthy eating over 40 (and how to fix them)
  
  
• The simple flavor-building skills every home cook should know
  
  
• A powerful “Choose 3” method to keep your meals interesting and nutrient-rich
  
  
• How to create balanced plates that keep you satisfied, energized, and feeling your best
  
  
• The truth about plant vs. animal protein — and how to use both the smart way
  
  
• A sneak peek into the Protein Power Hour system to help you streamline meal planning with confidence
  
  

This episode is full of real-life tools, no-fuss strategies, and empowering insights to help you stop struggling and start thriving through every season of life. 

Whether you’re just getting started or ready to fine-tune your approach, this conversation will give you the clarity and motivation you need to make healthy eating after 40 feel simple, doable, and even joyful.

Join the Conversation:
Snap a screenshot of the episode playing on your device, post it to your Instagram Stories and tag me @soulspacechef. I’d love to hear what resonated with you the most!

Transcript

If you’re a woman over 40 and find it hard to eat healthy consistently, you probably just want meals that are easy to make, delicious to eat, and that leave you feeling energized and confident that you’re eating the best thing for your body every day. 

Protein becomes especially important after 40 because it supports muscle maintenance, metabolism, and overall vitality—all key to feeling your best as you age. Healthy eating shouldn’t feel like a struggle or take up all your time — it should feel as simple and natural as your morning cup of coffee. Because let’s be honest, you’ve got a life to live!

My name is Aliye, and I’m here to help you simplify healthy eating after 40 so you can confidently create nourishing, homemade meals that you actually look forward to — without the stress, overwhelm, or feeling stuck.

Here’s the number one thing I want you to take away from this video: the most powerful way to make healthy eating easy after 40 is to have a meal planning system that prioritizes protein. Today, I’m sharing my simple yet effective system with you—the Protein Power Hour Method—a stacked meal plan approach focused on high-protein dishes that helps you work smarter in the kitchen. 

It’s not about spending hours prepping perfect meals that lose freshness by midweek. It’s not about going all-in for a couple of weeks only to burn out and binge on unhealthy food that leaves you feeling awful. Instead, it’s about creating a sustainable, manageable way to nourish your body consistently and enjoyably.

Eating healthy after 40 doesn’t have to be complicated or overwhelming. It starts with simple, smart strategies that fit your lifestyle and help you feel confident in the kitchen. Whether it’s mastering basic cooking skills or learning how to plan meals efficiently, these foundations make all the difference.

In this video, I’m sharing 5 common mistakes that often stand in the way of easy, nourishing eating habits—mistakes almost everyone makes at some point. By avoiding them, you’ll save time, reduce stress, and enjoy meals that truly support your health and energy. Let’s dive in!

Mistake number one is not understanding cooking basics.

Many women want to eat healthy, but they feel overwhelmed or intimidated by cooking. Maybe you find yourself avoiding the kitchen because you’re not confident in preparing proteins or veggies the right way, or you don’t know how to keep meals simple but flavorful.

As a trained health-supportive chef with over 20 years of experience cooking for AND teaching others how to cook, I see people get stuck on this all the time. They often have a complicated idea of what it takes to make meals taste incredible.

In my Priority Protein Kitchen membership, I teach the essentials in a very easy hands-on way so you can cook proteins perfectly—juicy, tender, and delicious—and prep vegetables efficiently to save time without sacrificing flavor or nutrition.

One of the key concepts I share is the 4 elements of flavor: salt, fat, acid, and heat. When you learn how to use these, you can turn even the simplest ingredients into mouthwatering meals. For example, salting your chicken ahead of cooking helps tenderize and bring out flavor. Using good fats like olive oil or butter adds richness and satisfaction. Adding a splash of acid—like lemon juice or vinegar—brightens and balances. And cooking at the right heat transforms texture and taste, giving you perfect sears and tender veggies.

Mastering these basics not only helps you cook with confidence but also allows you to use recipes as guides rather than strict rules. You’ll feel free to adjust and experiment, making meals your own.

Another fundamental skill I teach is protein-centered meal planning—building your week’s meals around protein first. This makes hitting your protein goals easier and meal prep more manageable.

If you’re ready to start mastering these cooking basics and meal planning strategies today, I’m offering you limited-time access to my Protein Power Hour training—a step-by-step system designed to help you plan, prep, and enjoy energizing, high-protein meals without overwhelm.

This training takes the guesswork out of meal planning and shows you how to create simple, high-protein meals that fit your lifestyle. Whether you want to boost your energy, support your health after 40, or just save time in the kitchen, the Protein Power Hour has you covered.

Click the link below to get instant access and start feeling confident and nourished in your cooking and eating habits—right now, while this exclusive offer is available.

Mistake #2: Making the Same Meals Every Week and Not Planning Ahead

If you’re like many women over 40, you might start off eating the same meals every week because it feels easiest. It’s comfortable, predictable, and takes the guesswork out of mealtime. But here’s the thing—when boredom sets in, those healthy habits can start to slip. Suddenly, you find yourself reaching for convenience foods or skipping meals altogether. That’s totally normal, and you’re definitely not alone.

You might also be thinking, “I don’t have time to try new recipes or get creative in the kitchen.” Life is busy, and healthy eating can feel like just another task on an already overwhelming to-do list. That’s why shifting your mindset around meals—and starting with a simple, honest goal—is so important.

And this goal doesn’t have to be about weight loss or strict nutrition rules—that’s often just a happy side effect of better habits. Instead, try something manageable like, “I’m going to cook two more homemade meals this week,” or “I’m going to spend 20 minutes prepping ingredients on Sunday to make meals easier.” Think of this as your first rung on the ladder—a realistic step that builds momentum and confidence without overwhelm.

Now, how do you keep your meals varied and exciting without spending hours in the kitchen? One simple strategy I teach is the “Choose 3” method—pick three different proteins each week, like chicken, fish, and beef. This keeps your meals interesting and nourishes your body with a range of nutrients essential for thriving after 40. It’s not about perfection or endless options—it’s about manageable variety that fits your lifestyle.

Planning ahead is key. Without it, it’s all too easy to grab whatever’s convenient or repeat meals that don’t fully satisfy your nutrition or taste buds. But spending just a little time each week prepping and organizing ingredients will save you time, reduce stress, and help you stay consistent. Plus, cooking becomes more enjoyable when you know what’s coming next.

Because I know how challenging planning and prepping high-protein meals can be—especially after 40—I’m offering you limited-time access to my Protein Power Hour training. This training is usually only available inside my membership, but I want to give you a chance to experience these practical strategies and easy-to-follow principles firsthand.

My goal is to help you build confidence in the kitchen and create nourishing meals without overwhelm. This sneak peek could be exactly what you need to make healthy eating easy and enjoyable.

So, when you’re ready, just head over and take a look.

Mistake number three is guessing your protein content.

One of the biggest challenges when trying to eat enough protein is not knowing exactly how much protein is in your meals. Many people underestimate or guess, which can lead to eating less protein than their bodies actually need.

Research shows that women over 40 benefit from about 30 grams of protein per meal to support muscle maintenance, metabolism, and steady energy levels throughout the day.

When you guess, you might fall short of this target, leaving you feeling tired, hungry, or frustrated with your progress.

That’s why it’s so important to focus on meals where the protein amounts are clear and consistent. Simple, straightforward recipes make it easier to track your protein intake and stay on target.

For example, a 4-ounce chicken breast, a large egg, or a 3-ounce salmon fillet each provides about 25 to 30 grams of protein. Knowing these basics helps you feel confident building your meals.

Overcomplicated recipes can make it difficult to estimate protein, so sticking to familiar, easy dishes helps you avoid that stress.

To get you started, I put together a High-Protein Starter Pack with 5 easy recipes, all designed to have 30 grams of protein per serving, along with a flexible meal plan and chef tips.

You can grab that starter pack using the link below—it’s a great tool to remove the guesswork and start enjoying high-protein meals today.

Mistake #4: Ignoring a Balanced Plate and Not Tuning Into How You Feel

Protein is powerful, but it’s just one piece of the puzzle when it comes to nourishing your body—especially after 40. A balanced meal pairs your animal-based protein with fiber-rich vegetables and healthy fats. These partners are essential for digestion, keeping you full, stabilizing blood sugar, and supporting hormone health.

Many people fall into the trap of focusing solely on protein, thinking that’s all they need. But skipping fiber and healthy fats can leave you feeling hungry sooner, sluggish, or even cause blood sugar dips that zap your energy.

Fiber from veggies slows digestion and keeps you feeling satisfied longer, while healthy fats—like olive oil, avocado, or nuts—provide sustained energy and help your body absorb important nutrients.

Another big factor is tuning into how you feel after meals. Pay attention—do you feel energized and satisfied? Or tired and hungry soon after? Learning to listen to these signals helps you adjust your plate and portions to fit what your body really needs.

It’s not about strict rules or perfection. It’s about creating meals that support you and make you feel good day after day.

If you struggle to build balanced plates or want simple ideas for pairing proteins with veggies and fats, my Protein Power Hour training covers exactly how to do this in an easy, sustainable way.

Mistake #5: Relying Only on Plant-Based Proteins

A lot of women aiming to eat healthy lean heavily on plant-based proteins, thinking they’re the best or only option. While plant proteins do have their benefits, relying solely on them can make hitting your protein goals harder—and sometimes lead to consuming too many extra calories.

Here’s why: many plant-based proteins come with more carbohydrates and calories, which can cause blood sugar spikes and crashes—something we definitely want to avoid as we age. Managing blood sugar and calorie intake is especially important for women over 40 to maintain steady energy, manage weight, and support metabolism.

Animal proteins like chicken, fish, eggs, and beef are complete proteins, meaning they provide all the essential amino acids your body needs in the right balance. They’re generally lower in carbohydrates and calories per serving compared to many plant proteins, making it easier to reach that critical 30 grams of protein per meal without excessive calories.

By building your meals around animal proteins, you’re fueling your body with nutrient-dense, muscle-supporting food that helps maintain strength, balance hormones, and keep you energized throughout the day.

That said, plant proteins still have their place—they’re great for adding fiber, variety, and additional nutrients—but relying on them exclusively can make sticking to your protein goals more challenging and may lead to consuming more calories than you intend.

If you want help planning balanced, high-protein meals centered on animal proteins, check out my Protein Power Hour training, where I walk you through simple, effective meal strategies designed for women over 40.

If you’re ready to stop guessing and start enjoying balanced, high-protein meals that truly support your energy and health after 40, be sure to check out my Protein Power Hour training linked below. It’s designed to help you plan and prep meals with the right proteins so you can feel confident and nourished every day.

Video Outro:
Thanks so much for watching and spending time with me today! Remember, healthy eating after 40 isn’t about perfection or complicated diets—it’s about building simple, sustainable habits that nourish your body, save you time, and help you feel vibrant and strong.

Avoiding these common mistakes will put you on the path to enjoying meals you love, feeling energized, and thriving through every phase of life.

If you want more support and easy strategies, I invite you to explore my Protein Power Hour training and my Priority Protein Kitchen membership—links are below to help you get started.

You’ve got this—and I’m here cheering you on every step of the way!