The 40+ Recipe Kit
Simple meals built around the nutrients women need more of in midlife, not another list of foods to restrict. Twenty recipes that quietly do the nutritional heavy lifting, so you don’t have to think about individual vitamins at all.
Not a diet. Not a supplement list. Just better meals.
Midlife brings real, specific nutritional needs, more support for hormone metabolism, energy production, bone health and blood sugar balance than most generic meal plans account for. But you shouldn’t need to become an expert in individual B vitamins to eat well.
Every recipe in this kit is built around one simple formula. The nutrients you need more of are already there, working quietly in the background, in food that’s genuinely nice to eat.
What every meal in this kit contains
Five things, on repeat, in different combinations. That’s genuinely the whole system.
1. A decent protein source: eggs, fish, chicken, turkey, Greek yoghurt, cottage cheese, tofu, tempeh, beans or lentils. This brings B12, B6, B2, zinc, iron and choline depending on the source.
2. Plenty of colourful vegetables: especially leafy greens and cruciferous vegetables like spinach, kale, broccoli and cabbage, alongside peppers, tomatoes and beetroot. This brings folate, magnesium, fibre and a wide range of phytonutrients.
3. A quality carbohydrate/fibre source: potatoes, sweet potatoes, oats, quinoa, brown rice, wholegrain bread, beans and lentils. Useful for B vitamins, magnesium, fibre, gut health and steady energy.
4. Healthy fats: extra virgin olive oil, avocado, nuts, seeds and regular oily fish for omega-3.
5. Something supporting plant diversity: herbs, spices, nuts, seeds, pulses, berries and fermented foods where appropriate, feeding your gut microbiome at the same time as everything else.
The nutrients behind the scenes
You don’t need to calculate any of this, it’s simply what’s already built into the recipes. Kept here for reference if you’re curious.
| Nutrient | Useful food sources |
|---|---|
| Folate | Leafy greens, broccoli, asparagus, avocado, lentils, chickpeas |
| B2 | Eggs, dairy, almonds, mushrooms |
| B6 | Fish, poultry, chickpeas, potatoes, bananas |
| B12 | Fish, seafood, eggs, meat, dairy |
| Choline | Eggs, fish, poultry, soya |
| Betaine | Beetroot, spinach, wholegrains |
| Magnesium | Nuts, seeds, legumes, wholegrains, leafy greens |
| Zinc | Meat, shellfish, seeds, chickpeas |
| Omega-3 | Salmon, sardines, mackerel, trout, plus plant ALA from chia, flax and walnuts |
| Fibre | Beans, lentils, oats, wholegrains, vegetables, fruit — aim for roughly 30g a day |
| Calcium | Dairy, sardines, tofu, leafy greens — worth prioritising alongside hormone health, not as an afterthought |
Which one are you making first?
Breakfast, lunch, dinner and snacks, five of each
Every recipe follows the same formula. Search by ingredient if you’re looking for something specific.
Breakfast Recipes
- 8 eggs
- 2 avocados, sliced
- 200g baby spinach
- 4 wholemeal wraps
- 4 tbsp cottage cheese
- Chilli flakes, salt, pepper
- Olive oil
- Scramble eggs softly in olive oil.
- Wilt spinach briefly in the same pan.
- Warm wraps and spread with cottage cheese.
- Layer egg, spinach and avocado.
- Season, roll tightly and slice in half.
- 800g full fat Greek yoghurt
- 100g walnuts, chopped
- 300g mixed berries
- 4 tbsp ground flaxseed
- Honey, cinnamon
- Divide yoghurt between 4 bowls.
- Top with walnuts, berries and flaxseed.
- Drizzle with honey and dust with cinnamon.
- 200g smoked salmon
- 400g cottage cheese
- 4 wholegrain bagels or bagel thins
- Cucumber, sliced
- Red onion, thinly sliced
- Capers, fresh dill
- Black pepper
- Toast the bagels.
- Spread generously with cottage cheese.
- Top with salmon, cucumber, onion and capers.
- Scatter dill and season with black pepper.
- 400g firm tofu, crumbled
- 200g baby spinach
- 1 tsp turmeric
- 1 onion, diced
- 2 cloves garlic, crushed
- 2 tbsp nutritional yeast
- Olive oil, salt, pepper
- Wholegrain toast to serve
- Sauté onion and garlic in olive oil, 5 minutes.
- Add crumbled tofu and turmeric, cook 5 minutes.
- Add spinach and nutritional yeast, stir until wilted.
- Season well and serve on toast.
- 320g rolled oats
- 4 tbsp chia seeds
- 640ml milk of choice
- 100g flaked almonds
- 300g mixed berries
- Honey, cinnamon
- Combine oats, chia seeds, milk and cinnamon in jars.
- Refrigerate overnight.
- Top with almonds, berries and honey before eating.
I’m Tracey, a Naturopathic Nutritional Therapist in Nantwich, Cheshire
I trained at the College of Naturopathic Medicine and I’m accredited by the Association of Naturopathic Practitioners. I work with women across the UK via video call, specialising in hormone health, weight loss, gut health and midlife nutrition.
These recipes are a genuine starting point on their own. If you’d like them personalised around your own bloods, symptoms or goals, book a free 15-minute call and we’ll talk through what that would look like.
Lunch Recipes
- 2 tins puy lentils, drained
- 250g cooked beetroot, diced
- 150g feta, crumbled
- 100g rocket
- 2 tbsp olive oil
- Balsamic vinegar
- Walnuts, salt, pepper
- Combine lentils, beetroot and rocket.
- Dress with olive oil and balsamic vinegar.
- Top with feta and walnuts.
- Season and serve.
- 2 tins chickpeas, drained
- 250g halloumi, sliced
- 2 red peppers, roasted and sliced
- 100g rocket
- Lemon, olive oil
- Cumin, salt, pepper
- Roast peppers until charred and soft.
- Grill halloumi 2 minutes each side until golden.
- Toss chickpeas, rocket and peppers with olive oil, lemon and cumin.
- Top with halloumi.
- 2 tins sardines in olive oil
- 2 tins cannellini beans, drained
- Cherry tomatoes, halved
- Red onion, finely sliced
- Fresh parsley
- Lemon, olive oil, salt, pepper
- Combine beans, tomatoes, onion and parsley.
- Dress with lemon and olive oil.
- Top gently with sardines, keeping them whole.
- Season and serve.
- 500g turkey breast, diced
- 300g quinoa
- 300g broccoli florets
- 2 tbsp olive oil
- 2 cloves garlic, crushed
- Lemon, salt, pepper
- Cook quinoa per packet.
- Steam broccoli until just tender.
- Pan fry turkey with garlic until cooked through.
- Combine all and dress with lemon and olive oil.
- 3 tins tuna, drained
- 2 tins cannellini beans, drained
- 100g rocket
- Cherry tomatoes, halved
- Red onion, finely sliced
- Olive oil, lemon, capers
- Combine beans, tomatoes, onion and rocket.
- Dress with lemon, olive oil and capers.
- Top with tuna and serve.
These 20 recipes work for most women in midlife. A consultation tells you which ones matter most for you specifically.
Someone with low iron might get a particular set of recipes highlighted. Someone building more protein gets another. Someone focused on bone health gets a different emphasis again. A free 15-minute call is where that conversation starts, no pressure, no obligation.
Book Your Free Call →Dinner Recipes
- 8 chicken thighs
- 2 tins chickpeas, drained
- 2 red peppers, chunked
- 2 courgettes, chunked
- 1 red onion, wedged
- Olive oil, paprika, cumin
- Lemon, salt, pepper
- Preheat oven to 200c.
- Toss vegetables and chickpeas with oil and spices on a large tray.
- Nestle chicken thighs on top.
- Roast 40 minutes until chicken is golden and cooked through.
- Squeeze over lemon before serving.
- 4 salmon fillets
- 2 tbsp miso paste
- 1 tbsp honey
- Soy sauce
- 300g brown rice
- 300g tenderstem broccoli or greens
- Sesame oil, sesame seeds
- Mix miso, honey and a splash of soy sauce.
- Coat salmon and bake at 200c for 12 to 15 minutes.
- Cook rice per packet.
- Steam greens and toss with sesame oil and seeds.
- Serve together.
- 500g lean beef mince
- 200g green lentils
- 2 tins chopped tomatoes
- 1 onion, 1 carrot, 1 stick celery, diced
- 2 cloves garlic, crushed
- Olive oil, dried herbs
- Wholegrain pasta, to serve
- Soften onion, carrot and celery in oil, 8 minutes.
- Brown the beef mince.
- Add garlic, lentils, tomatoes and herbs.
- Simmer 30 minutes until lentils are tender.
- Serve over cooked wholegrain pasta.
- 4 cod fillets
- 2 tins cannellini beans, drained
- 200g kale
- Cherry tomatoes
- Garlic, olive oil
- Lemon, chilli flakes
- Sauté garlic and tomatoes in olive oil.
- Add beans and kale, cook until wilted.
- Place cod on top, cover and steam gently 12 minutes.
- Finish with lemon and chilli flakes.
- 400g tempeh, sliced
- Broccoli, mangetout, carrots, red pepper
- Garlic, ginger
- Soy sauce, sesame oil
- Brown rice, to serve
- Cook rice per packet.
- Stir fry vegetables with garlic and ginger.
- Add tempeh and soy sauce, cook through.
- Serve over rice.
Snack Recipes
- 150g almonds
- 100g mixed seeds (pumpkin, sunflower, chia)
- 200g dates, pitted
- 2 tbsp almond butter
- Cinnamon
- Blend all ingredients in a food processor until sticky.
- Roll into 16 balls.
- Refrigerate 30 minutes to firm up.
- 2 tins chickpeas
- Tahini, lemon, garlic
- Olive oil, cumin
- Carrots, celery, peppers, cucumber
- Wholegrain crackers
- Blend chickpeas, tahini, lemon, garlic, olive oil and cumin until smooth.
- Serve with vegetable sticks and crackers.
- 400g cottage cheese
- 80g walnuts
- 200g mixed berries
- Honey
- Divide cottage cheese into bowls.
- Top with walnuts, berries and a drizzle of honey.
- 8 eggs
- 2 avocados
- Chilli flakes, salt
- Lemon
- Hard boil eggs for 9 minutes.
- Cool, peel and halve.
- Serve with sliced avocado, lemon and chilli flakes.
- 2 tins sardines in olive oil
- 8 slices rye bread
- Lemon, black pepper
- Fresh parsley
- Toast the rye bread.
- Mash sardines lightly with lemon and pepper.
- Spread on toast and top with parsley.
Prefer to go at your own pace first?
The Well Fed Club is a self-guided £14.99 e-book covering food freedom and sustainable weight loss, no calorie counting.
Wherever you’re based, this works the same
Based in Nantwich, Cheshire, working with clients across Cheshire and right across the UK. Every consultation is by video, so there’s no clinic to travel to, wherever you are.
Curious which of these nutrients matter most for you specifically?
Book Your Free 15-Minute Call →Clients who’ve made small changes stick
“Working with Tracey changed so much in my life, not just my diet but my outlook on other aspects of our family life. Following the initial session it was like I had an awakening. I was able to make manageable changes which are still part of my life 9 months later.”
Kirsty Taylor“After trying every diet known to mankind, by the age of 53 I’d almost given up. Tracey took the time to create the most amazing, detailed personal plan, a resource I will keep forever. My plan explains the rationale behind her recommendations, so I feel educated and invested in my own journey.”
Joanne HignettThe 40+ Recipe Kit, answered honestly
Why is this specifically for women 40 and over?
This life stage brings genuinely different nutritional needs, more support for hormone metabolism, bone health, blood sugar balance and energy production than most generic meal plans account for. The formula behind every recipe reflects that, without needing to label anything as a “hormone diet.”
Is this the same as a methylation diet?
No. The same foods that support methylation also support far more, hormone metabolism, energy production, nervous system function, bone health and blood sugar regulation. This kit is built around what a meal should contain, not a narrow clinical framework.
How much fibre and calcium should I actually be getting?
A general target is around 30g of fibre a day, which most people fall well short of, alongside adequate calcium for bone health, particularly relevant approaching and through menopause. These recipes are designed to help you build toward both gradually, without needing to track anything.
Do I need to eat fish for this to work?
No. Fish is a genuinely good source of omega-3, B12 and calcium, so it appears regularly for women who eat it, but plant-based swaps like tempeh, tofu, beans and lentils are woven throughout for anyone who prefers not to.
Should I get personalised advice instead of just following the recipes?
The recipes are a genuinely useful starting point on their own. A free 15-minute call is where we’d talk through your own bloods, symptoms and goals, and which parts of this kit matter most specifically for you.
If I want more personalised support, are consultations done online or in person?
Entirely online. Every 1:1 consultation is delivered by video, so it works exactly the same whether you are in Cheshire or anywhere else in the UK.
Related resources
Book your free 15-minute call
Talk through your own bloods, symptoms and goals, and find out which parts of this kit matter most for you. No pressure, no obligation, entirely online.