Lunch Ideas For Building a Great Mid-Life Nutrition Foundation

As we enter mid-life, our bodies need a little more TLC, especially when it comes to nutrition. Many of us experience a noticeable energy dip in the afternoon – when that slump hits, we often crave something quick and easy. But what if we could fuel our bodies with something that both satisfies and nourishes?

Mid-life nutrition is ever more important. Not only are we trying to juggle careers, families, and personal well-being, but we also need to ensure that we’re giving our bodies the fuel they need to keep going. As we age, our muscles and metabolism change, and protein intake becomes essential to thriving.

So, if cooking isn’t your thing and you’re just trying to make it through the day without too much effort in the kitchen, you’re in the right place. Here’s a simple, nutritious meal that you can get on the table before a takeaway can even be ordered!

Excerpt from A Grown Up’s Gap Year:
But wait,’ you say, ‘I don’t even have time to sit, let alone feed myself!’ Maybe – except if you don’t eat nutritious meals, you will, quite literally, fall down. The next statement puts me out on a limb – but I stand firm on this one: You need to feed yourself well. This involves knowing how to cook. It may not be something you enjoy, and that’s okay. It’s not about gourmet meals or hours in the kitchen; it’s about simple, well-planned, nourishing food. With a little planning and a willingness to try, you can cook and benefit from better mid-life nutrition.!

The Substantial Omelette: Quick, Simple, and Full of Protein

If you’re craving something that will keep you energised, this Substantial Omelette is for you. Packed with protein, this meal can be prepared in minutes and will give you the fuel you need to power through the afternoon. Plus, it’s versatile enough for breakfast, lunch, or dinner!

Ingredients:

• 1 whole egg (use more if you’re really hungry)
• 2 egg whites
• A splodge of olive oil (yes, that’s the technical term!)
• Sea salt and pepper, to taste

Directions:

1. Whisk the eggs together with a fork until well combined.
2. Heat a small frying pan over medium heat and add a splash of olive oil.
3. Once the pan is warm, add the eggs and let them cook gently. You may need to lift the edges of the omelette to let the uncooked egg flow to the pan.
4. Once fully cooked through, flip the omelette in half.
5. Sprinkle with a little sea salt and pepper to taste.

Breakfast Version

For a heartier start to your day, add some baby spinach and mushrooms to the pan. Wilt the spinach and sauté the mushrooms before adding the egg mixture. Turn the heat to low to ensure the egg cooks through.

Lunch Version

Lunch doesn’t have to be complicated! Add a handful of torn rocket and fresh herbs to the cooked omelette, followed by 2 tablespoons of cottage cheese. You could pace the omelette under the grill for a few minutes to brown the cottage cheese.  

Throw in some sauerkraut or pickles on the side with a fresh lemon wedge for a tangy zing.

The result? A quick, easy lunch full of protein and gut-healthy benefits from the fermented sides.

Dinner Version 

Can be found in the book – along with a free downloadable cookbook with five of my favourite, easy recipes for a great nutritional base).

Mid-Life Nutrition: Small Changes, Big Impact

Putting It Into Practice

Remember, it’s not about being a master chef. As I share in A Grown Up’s Gap Year, making these little changes, even in something as simple as how we eat, can create big shifts in our overall wellbeing. Whether it’s setting aside time for a nutritious lunch, experimenting with a new ingredient, or simply being mindful of what our bodies need, nutrition is a key pillar to feeling good in mid-life.

So, here’s to making time to care for ourselves, Bon appétit!