Why is Meal Planning Important in Midlife? A Guide for Women Over 40. Image shows a weekly meal plan paper with pen and snacks

Why is meal planning important in midlife?  A guide for Women Over 40

If you're a woman over 40 facing midlife fatigue, meal planning could be the key to reclaiming your health and energy.

In this guide you will learn why meal planning is important in midlife, the steps to successful meal planning, and how should a beginner meal plan, You will also learn about a helpful meal planning service and what other options are available to you.

Why Meal Plan?

Why Meal Planning is Important  Midlife Women text overlay on a display of food

Are you tired of feeling overwhelmed by mealtime decisions and too exhausted to cook?

After 40 I found that my regular eating habits were not serving me anymore. I was not paying attention to the amount of protein I was getting in a day or if my meals were well balanced with good amounts of carbohydrates, fats and protein. 

Importance of Meal Planning in Midlife

As we journey through midlife, our bodies undergo significant changes, including shifts in metabolism and hormonal balance. This makes it crucial to focus on nutrient-dense foods that support overall health and well-being.

Meal planning enables us to address these nutritional needs, ensuring we provide our bodies with the fuel it needs to thrive.

Managing Health Challenges

Meal planning in midlife is important because of nutritional needs, hormonal changes, health challenges involving fatigue, poor sleep, stress and inflammatory conditions that can lead to chronic pain, type 2 diabetes and unwanted weight gain.

By strategically planning our meals, we can take proactive steps to overcome these issues and support our bodies in maintaining optimal health and weight management.

Likewise, you may check out the 21-day Healthy Gut Menu Plan program which provides you delicious nutrient dense foods and a menu plan to go with the recipes.


Weekly Meal Plan form image with food prep glass container on the side.

1. Assessing Your Dietary needs (based on your way of eating)

Before diving into meal planning, it's essential to assess your individual dietary needs.

Consider factors such as food preferences, dietary restrictions (such as gluten-free or vegetarian), and any specific health conditions.

By understanding your unique nutritional requirements, you can tailor your meal plan to support your overall health and wellness.

2. Set Attainable Goals 

Start by setting goals that are easy to achieve such as eating more vegetables, getting more protein and cooking at home more often.

If your goals for meal planning are too complicated, then you will not be consistent and will not bother to continue with it.  

Start with one goal such as more vegetables as a first step in your meal planning goals.

3. Create a Balanced Meal Plan 

A balanced meal plan should include a variety of food groups to ensure you're getting all the essential nutrients your body needs.

Focus on incorporating:

  • lean proteins,
  • healthy fats,
  • complex carbohydrates, and
  • plenty of fruits and vegetables

Experiment with different recipes and meal combinations to keep your meals exciting and satisfying.

 The high protein recipe pack is a good one to get you started if higher protein intake for hormone balance, blood sugar balance, mental health and tissue repair is a main goal.

4. Make Your List for Mindful Shopping 

Once you've finalized your meal plan, take the time to create a shopping list based on your recipe ingredients. This will help you streamline your grocery trips, avoid impulse purchases, and reduce food waste.  Print off this shopping list form to use.

Consider organizing your list by food categories to make shopping more efficient and stress-free. 

If you need items on the shelves, get them first and then shop the fridge and freezer section.  Download How to Be Food Label Wise as a guide.

Most of your shopping should be in the fresh or frozen for your whole food needs.  Just make sure to carry this dirty dozen list with you.

 Therefore, when you make a list, it is easier to keep within your budget and not buy unnecessary items that can derail your meal planning goals.  This can easily happen.

Quote: Choose nutrient dense meals that energize and heal and let your kitchen become a sanctuary of well-being.


Starting your meal planning habit can feel daunting, especially for beginners. Here are some essential points to consider as you get started:

1. Personal Preferences: Take into account your likes and dislikes when selecting recipes and planning meals:

  • If you do not gluten, then you would be searching for the websites that have gluten-free recipes. 
  • If you do not eat meat then a vegetarian recipe website would be more suited to your needs.

Experiment with new ingredients and flavors to keep meal planning fun and interesting.  Do not make it overwhelming.  One new food per shopping trip is attainable and will help with achieving your meal planning in midlife goals.

2. Cooking Skills: Choose recipes that align with your cooking abilities and comfort level in the kitchen. 

  • If you are new to cooking in the kitchen, you would need very simple recipes to build up your confidence. 
  • The recipes should have easy directions and not too many ingredients. 
  • Don't be afraid to start simple and gradually challenge yourself with more complex dishes as you gain more confidence in the kitchen

3. Food Costs and Budget: Be mindful of your budget when planning meals and shopping for ingredients

  • Look for cost-effective options and
  • consider batch cooking or
  • meal prep to stretch your dollars further


    Meal Planning for Women In Midlife text overlay on a pic of a woman writing her meal plan.  Learn More

    As women over 40, our dietary needs and habits may evolve as we navigate the unique challenges of midlife. Here are some key factors to consider when planning meals:

    Nutrient Dense Foods

    Prioritize nutrient-dense foods that provide:

    • essential vitamins,
    • minerals, and
    • antioxidants to support overall digestive and hormonal health for improved energy and wellbeing.

    Heart Health and Bone Health

    Incorporate these foods in your meals to promote cardiovascular health and maintain bone density that are

    • rich in heart-healthy fats including omega 3 fatty acids,
    • and minerals such as calcium, and magnesium

    A healthy circulatory system will improve energy levels in your midlife years and beyond.

    Portion Control

    Pay attention to portion sizes to prevent overeating and support weight management, especially as metabolism slows with age

    After 40 your ability to digest the food and absorb the nutrients gradually gets less efficient.  

    Consequently, your body will tell you with digestive disturbances such as heartburn, bloating, nausea or belching.

    Balancing Blood Sugar

    Choose high fiber carbohydrates to help stabilize blood sugar levels and prevent energy crashes throughout the day.  This is also known as the blood sugar rollercoaster. 

    These high fiber carbohydrates include:

    • high fiber fruits,
    • vegetables,
    • legumes and
    • whole grains which help to increase your energy stores and overall health including mental focus.


    If you're looking for additional support with meal planning, consider exploring popular meal planning services available in Canada and the US:

    In Canada, there are several popular meal plan services that cater to various dietary preferences, convenience levels, and budgets such as:

    1. Goodfood:
    2. Chef's Plate:
    3. HelloFresh Canada:

    These popular meal plan services in Canada offer a convenient and hassle-free way for individuals and families to enjoy home-cooked meals without the stress of meal planning and grocery shopping. However, lack leftovers may be a drawback for this option as you are only given a certain portion per person.

    Additionally, each service provides a range of options to accommodate different dietary preferences, budgets, and lifestyles, making it easier for Canadians to enjoy delicious, nutritious meals at home.

    My Recommended Meal Plan Service Subscription for both Canada and the US.

    The Epic Box

    The Epic Box offers customizable meal planning solutions tailored to your dietary preferences and lifestyle. With a focus on fresh, wholesome ingredients and convenient meal prep options, Epic Box makes it easy to eat well and feel great.

    All ingredients are gluten free, low sodium and sugar with customizable recipes.  Get seven best-selling meal plan solutions each month. 

    This subscription is good to get to know the value and ease of using Epicure meal solutions to reduce stress in the kitchen and eat healthy too.

    Only shop for the ingredients listed to go with each meal solution package and save your budget while having the freedom to choose what you need at the grocery store.

    Discover the joy of effortless cooking with the Epic Box monthly subscription.  20-minute meal solutions delivered right to your door every month.
    Delivery Subscription, Easy Meal Solutions for Midlife Women

    My Recommended Meal Planning App for Canada and the US

    Plan to Eat

    Click the image below to be taken to the app.

    Simple Meal Planning - Plan to Eat

    Plan to Eat is a versatile meal planning tool that allows you to store and organize your favorite recipes, plan your meals for the week, and generate an automated shopping list with just a few clicks.

    There is an easy search tool for finding the type of recipe you are looking for from easy to advanced search for your recipes..

    With features like recipe scaling and ingredient tagging, Plan to Eat simplifies the meal planning process and helps you stay on track with your nutritional goals.

    It pairs nicely with saving recipes online for easy access and adding to the meal planning calendar.


    Meal planning is not just about saving time and money—it's about investing in your health and well-being.

    By taking the time to plan and prepare nourishing meals, you can fuel your body with the nutrients it needs to thrive, even in the midst of feeling stressed by life's challenges.

    So why wait?

    Start your meal planning journey today so that you can discover the transformative power of good nutrition.

    Are you ready to take the first step towards better nutrition and energy through meal planning?

    Explore the meal planning resources above and start planning your meals with confidence and ease. Your body will thank you!

    If you found this guide helpful, please share with your friends and comment below.  

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