Here is a beginner’s guide to cooking with an air fryer Please add any  Start by preheating your air fryer. Most models require 5-10 minutes of preheating before cooking. Prepare your food. Cut your ingredients into similar-sized pieces to ensure even cooking. You can also marinate or season your food before cooking. Place the food

A 3 day basic meal plan for menopausal women including tofu meals, meat free, plant based options and various meats and fishes that is nutritionally balanced with 40% protein, 35 & carbs and 35% fats including calories and macros. Day 1: Breakfast: Tofu Scramble: sautéed tofu with vegetables (e.g. spinach, tomatoes, onions) Whole grain toast

 Grilled chicken breast (3 oz) with quinoa (1/2 cup) and steamed vegetables (1 cup): Protein: 30g, Carbohydrates: 27g, Fat: 3g Chicken breast is a good source of lean protein, which can help maintain muscle mass and support bone health during menopause. Quinoa is a good source of complex carbohydrates, which provide energy and can

 Scrambled eggs with turkey bacon and avocado: This breakfast contains 25g of protein and approximately 400 calories. The macro breakdown is: 6g carbs (1g fiber, 1g sugar), 25g fat, and 25g protein. Protein smoothie with Greek yogurt, berries, and protein powder: This breakfast contains 30g of protein and approximately 300 calories. The macro breakdown

 5 Plant Based Lunch recipes with macro breakdown  for Menopausal Women  Lentil and Vegetable Curry: 1 cup cooked lentils (18g protein, 40g carbs, 1g fat, 230 calories) 1 cup mixed vegetables (carrots, peas, bell peppers) (4g protein, 12g carbs, 0.5g fat, 60 calories) 1/4 cup tomato sauce (1g protein, 4g carbs, 0.5g fat, 25

Here are the five high protein breakfast ideas for Menopausal Women Egg and avocado toast: This breakfast provides a good balance of protein, healthy fats, and carbohydrates. To make it, mash half an avocado onto two slices of whole grain bread, and top with two fried eggs. This breakfast has about 32 grams of protein,

Hello and welcome to the Sunday Planning and PREP  Here are my tips for a Healthy Menofit™ week Do a healthy food shop today Plan your meals for the week Plan your fitness classes for the week Schedule in your daily walks Do you need to join me and follow my 4 weeks Online MENOFIT™

NEW 14 DAY Menopause Mid Section Meltdown Challenge Starting Monday 11th July Join My Free 14 Day Menopause Midsection Meltdown   Are you Peri Menopausal? Going through the menopause or Post Menopause?………… and struggling with your midsection weight gain and poor nutritional habits? Join my 14 Day FREE Challenge where  I’ll be posting Daily 15

7 Day Elevate Meal Plan  To Get Fit & Lose Weight Do you want to see a weightloss result and increase your fitness? Keep it simple this week if you are looking to decrease bloating, inflammation and lose weight/inches. For weightloss, you may prefer a plan to follow to get you back on track and reestablish healthy habits.

Keep it simple this week if you are looking to decrease bloating, inflammation and lose weight/inches. For weightloss, you may prefer a plan to follow to get you back on track and re-establish healthy habits. Can you also pinpoint parts of the day/evening where you might emotional or comfort eat? Is it when you experience stressful feelings?