Start your day with a high-protein breakfast like scrambled eggs with spinach or Greek yogurt with chia seeds to preserve muscle mass and stay full longer after 50.
For a mid-morning snack, choose almonds or walnuts with fresh berries for healthy fats, fiber, and antioxidants without too many calories.
Choose grilled chicken or fish with kale or spinach for lunch, add quinoa or brown rice for sustained energy.
After 50, it's important to stay hydrated for digestion and weight management. Aim for 8 glasses of water a day, and consider herbal teas for extra hydration.
In the afternoon, snack on veggie sticks and hummus like carrots, cucumbers, and bell peppers for a satisfying, low-calorie option with fiber and healthy fats.
For dinner, have a balanced plate with lean protein, vegetables, and whole grains for an active metabolism and essential nutrients.
After 50, focus on portion control by using smaller plates and prioritizing food quality over quantity to prevent overeating and manage calories.
Instead of snacking late at night, try sipping on herbal tea like chamomile or peppermint to help with digestion and relaxation, without added calories.
Plan and prepare meals ahead of time to save time and stick to weight loss goals by avoiding unhealthy food choices.