Season salmon fillets with lemon, garlic, and olive oil. Roast alongside broccoli and carrots for a quick, nutrient-packed dinner.

Mix 3 tablespoons of chia seeds with 1 cup of almond milk. Let it sit overnight. Add berries and a sprinkle of cinnamon in the morning for a fiber- and Omega-3-rich breakfast.

Blend spinach, banana, Greek yogurt, and a tablespoon of ground flaxseed. A quick way to get Omega-3s, protein, and greens in one glass.

Top a warm bowl of oatmeal with chopped walnuts, blueberries, and a drizzle of honey. Heart-healthy, filling, and full of Omega-3s.

Mix canned tuna or sardines with olive oil, lemon juice, and chopped celery. Serve over leafy greens or in lettuce wraps for a light, protein-rich meal.

✨ Pro Tip: Aim for 2–3 servings of Omega-3-rich foods per week to support hormone balance, brain health, and fat loss after 50.

Why it works: High-protein, low-carb, and packed with flavor. Perfect for prepping 4–5 meals at once.

Ingredients:

• 4–6 boneless chicken breasts
   
• 2 zucchini, sliced
   
• 2 bell peppers, chopped
   
• 1 red onion, chopped
   
• 2 tbsp olive oil
   
• Juice of 2 lemons
   
• 3 garlic cloves, minced
   
• 1 tsp oregano
   
• Salt & pepper to taste
   

Instructions:

1. Preheat oven to 400°F (200°C).
    
2. Arrange chicken and veggies on a sheet pan.
    
3. Whisk olive oil, lemon juice, garlic, and oregano together; drizzle over everything.
    
4. Bake for 25–30 minutes until chicken is cooked through.
    
5. Portion into containers with veggies.
    

✨ Meal prep tip: Add ½ cup quinoa or cauliflower rice for variety.

Why it works: Protein + fiber combo keeps you full and balances blood sugar. Stores beautifully in the fridge or freezer.

Ingredients:

• 1 lb ground turkey
   
• 1 cup dry lentils, rinsed
   
• 1 can black beans (rinsed)
   
• 1 can diced tomatoes (no salt added)
   
• 1 cup corn (optional)
   
• 1 bell pepper, diced
   
• 1 onion, diced
   
• 2 tbsp chili powder
   
• 1 tsp cumin
   
• ½ tsp smoked paprika
   
• Salt & pepper to taste
   

Instructions:

1. Brown turkey with onion and pepper in a large pot.
    
2. Stir in spices until fragrant.
    
3. Add lentils, beans, tomatoes, and 3 cups water or broth.
    
4. Simmer 25–30 minutes until lentils are tender.
    
5. Cool, portion, and refrigerate or freeze.
    

✨ Meal prep tip: Serve over cauliflower rice or spinach for an extra nutrient boost.

👉 Both recipes scale easily, and each makes 4–6 servings—perfect for “cook once, eat multiple times.”

1. Take the stairs instead of the elevator whenever possible.

2. Park farther away from the entrance to add extra steps.

3. Do a lap around the house or office every hour.

4. Stand while on phone calls instead of sitting.

5. Add 5–10 minutes of walking after each meal.

6. Garden, rake leaves, or water plants for a natural calorie burn.

7. Put on music and dance while cooking or cleaning.

8. Carry groceries one bag at a time to get more steps in.

9. Fold laundry or do light chores while watching TV.

10. Stretch or march in place during commercial breaks or while waiting for the kettle to boil.

✨ Pro Tip: Aim to add just 1–2 of these NEAT activities each day. Over a week, those little movements add up to hundreds of extra calories burned—without ever stepping foot in a gym.

👉 Ready to create a sustainable fat-loss plan? Book your free 15-minute consultation .