One of the biggest mistakes people make when trying to lose belly fat (or body fat in general) is drastically cutting their daily calories. Many still believe that simply "eating less" leads to fat loss. In reality, undereating can lead to hormonal imbalances, muscle loss, thyroid dysfunction, fatigue, and a slowed metabolism – all of which make fat loss harder, not easier. Research from the NIH confirms that chronic undereating and low energy availability negatively impact metabolic rate and hormonal health, especially in women. Spot reduction (targeting fat loss in one area) is another common myth, as shown by multiple studies.

As a certified nutritionist and fitness coach who lost over 80 lbs during perimenopause, I've seen firsthand how many people, specifically women over 40, fall into the trap of eliminating entire food groups, overusing intermittent fasting, and not eating enough protein. Instead, we need to fuel our bodies to thrive, not restrict ourselves into exhaustion.

"Quick meals" are often associated with processed, carb-heavy, low-protein options that spike blood sugar and lead to energy crashes. But when structured right: with protein, fiber, and healthy fats, they can keep you full, balance your blood sugar, and reduce cravings.

Below, you'll find simple, delicious, and balanced meals that are easy to prepare, support hormone health, and help you lose fat while feeling energized. These meals are designed for real-life routines: no fancy prep, no starving, and no "diet food" taste.

Easy Yogurt Parfait (Breakfast)

With balanced macros (protein, carbs, and healthy fats), gut-friendly probiotics, and fiber-rich berries, this recipe supports digestion and helps reduce cravings later in the day by starting you off with solid morning protein.

Ingredients:

140 grams of 0% Greek yogurt

10 grams of protein powder

10 grams of PB2 powder

75 grams of berries (blueberries, strawberries, raspberries, blackberries)

10 grams of pecans or other fat source (can sub. nut butter, walnuts, etc.)

10 grams of granola

Directions:

Using a food scale, measure out each ingredient in a large bowl, mix in the protein powder and add the berries and granola. If you want it to be a bit sweeter, you can add zero sugar Walden's Syrup.

This easy breakfast provides a balanced macronutrient count with a good amount of protein, carbs and fat to keep your blood sugar balanced, keep you satisfied, and also taste delicious! You can also substitute dairy free yogurt and vegan powder to meet your dietary preferences.

Tip: This is an easy meal to put together in advance with minimal prep time. You can use Mason jars and store them in the fridge so they are ready to go.

Omelette with Avocado Toast (Pre-Workout or Breakfast)

Studies show both protein and complex carbs are the ideal fuel before resistance or cardio training. Use the recipe below for sustained energy, and it has the added benefit of healthy fats to slow digestion and promote satiety.

Ingredients:

180 grams of egg whites

1 egg yolk

1 piece of toast or half an english muffin

75 grams of spinach

75 grams of mushrooms

35 grams of avocado

10 grams of scallions

Everything but the Bagel seasoning

Directions:

Coat your pan with 2 sprays of olive oil spray, place your pan on your food scale, measure out each ingredient for your omelette (everything except your toast, avocado and scallions) and place on the stove-top while toasting your bread or English Muffin.

Once your omelette and toast are ready, spread the avocado onto your toast, plate it next to your omelette and sprinkle with scallions and your seasoning.

This easy pre-workout meal provides the perfect balance of protein, starch for pre-workout energy, carbs, and fat.

Chipotle-Style Rice & Ground Beef Bowl w/ Chimichurri Sauce (Post-Workout, Dinner, or Lunch)

This recipe combines fast-digesting carbs and lean protein to help muscle recovery. Post-workout meals like this, that have carbs and protein, are proven to improve glycogen replenishment and muscle repair.

Ingredients:

50 grams of spring salad mix

60 grams of white rice

100 grams of 96% fat free ground beef

50 grams of zucchini

60 grams of broccoli

40 grams of cooked julienned carrots

40 grams of green peas

10 grams of chimichurri sauce (store-bought or home made)

Directions:

Cook your ground beef, zucchini, broccoli, carrots, and green peas in advance in a large skillet while you cook your rice. You can season this with salt, pepper, taco seasoning, or whatever style of seasoning you prefer. Once your beef, vegetables, and rice are ready, you can assemble the meal by placing your salad mix in a large bowl along with all the ingredients.

This is a great meal to have on the go and provides a good balance of protein, starch, carbs and fat. Since all of the ingredients can be prepared in advance and stored in a large glass tupperware container, it lends itself to an easy meal on the go or at home. If you want to replace the ground beef with a vegan option, you can use firm tofu in place of animal protein.

Berry Bliss Chia Pots (Snack)

Fuel your day with these high-protein, fiber-rich pots, all under 250 calories. Perfect for breakfast, a post-workout snack or a healthy dessert, this recipe combines the creaminess of Greek yogurt with the sweetness of berries and the satisfying crunch of chia seeds. Chia seeds are high in soluble fiber and omega-3s, and increased fiber intake is linked with reduced belly fat and improved insulin sensitivity, with the added bonus that the protein keeps you satisfied.

Ingredients:

100 grams of 0% Fat Free Greek Yogurt

75ml of almond milk

45 grams of frozen berries

20 grams of chia seeds

1 medjool date

Blend the frozen berries, medjool date, and milk together in a blender until smooth. Pour the berry mixture into a bowl and stir in the chia seeds until well combined. Let the mixture sit for 20–30 minutes, stirring occasionally to prevent clumping, until it thickens into a pudding-like consistency.

Place the Greek yogurt into your container, smoothing it out as the base layer. Spoon the berry chia pudding over the yogurt layer evenly. Store the container in the fridge for 3-4 days.

Raspberry Chia Oat Bars (Snack)

Packed with fiber and natural sweetness, these Raspberry Chia Oat Bars are the perfect balance of chewy, fruity, and nutty flavors and each serving (1 bar) is under 200 calories. With the added benefit of homemade chia jam, they're a wholesome snack option that keeps you fueled throughout the day. Plus, rolled oats support digestive health and are a great source of resistant starch and fiber, which improve satiety. These bars are nutrient-dense, portable, and easy to make!

Ingredients:

200 grams of rolled oats

1 large banana

1 tsp of vanilla extract

2 tbsp sweetener of your choice

40 grams of peanut butter

A dash of milk

Pinch of salt

300 grams of frozen raspberries

20 grams of chia seeds

Directions:

Add the frozen raspberries to a saucepan and simmer over medium heat until they defrost and release their juices. Stir in the chia seeds and vanilla extract, mixing well. If desired, add honey or sugar to taste (Note: this will add more carbs to each bar).

Allow the jam to cool and thicken as the chia seeds absorb the liquid. Set aside. In a large mixing bowl, mash the ripe banana until smooth.

Mix in the vanilla extract, peanut butter, sweetener, baking powder, salt, and milk. Gradually fold in the rolled oats to form a sticky batter. Preheat the oven to 170°C/330°F (fan) or air fryer to 160°C/320°F. Line a baking tin with parchment paper or use a non-stick baking dish (a 7.5" skillet works well).

Press just over half of the oat mixture into the base of the dish, ensuring it's evenly spread. Spoon the raspberry chia jam over the base layer, spreading it evenly. Crumble the remaining oat mixture over the jam layer, pressing gently to form clusters.

Place the assembled bars in the oven and bake for 20 minutes or air fry at 160°C/320°F for the same duration. Bake until the top is golden.

Allow the bars to cool completely in the tin. This ensures they firm up for slicing. Once cooled, cut into 6 bars. Serve with an optional dollop of 0% greek yogurt.

Baked Sriracha Salmon with Skinny Pasta and Peas (Lunch or Dinner)

This meal combines Konjac noodles with a bit of regular spaghetti to achieve the "pasta" taste without the heavy carb calories, and it tastes delicious. Salmon is high in omega-3 fatty acids, which support heart and hormonal health, and the blend of high-fiber konjac pasta and traditional noodles offers volume and satisfaction.

Ingredients:

100 grams of baked salmon

1 package of Skinny Pasta noodles

50 grams of spaghetti noodles

100 grams of green peas

10 grams of Sriracha Mayo

Directions:

Lightly spray a baking sheet with avocado oil spray and place your salmon in the oven at 350F for 20-25 minutes. While it is cooking, drain your Skinny Pasta noodles and place them in a pan and add the green peas.

At the same time, cook your regular spaghetti pasta in a medium pot. Once everything is ready, plate by placing the Skinny Pasta, regular spaghetti, and your peas on a plate and top with your salmon. Drizzle the store-bought Sriracha sauce on top and enjoy.

Mediterranean Power Salad (Lunch or Dinner)

This meal combines lean protein (38g), plant-based fiber, and anti-inflammatory fats. Studies show the Mediterranean-style diet supports weight loss, heart health, and improved insulin sensitivity, especially in midlife women, and all under 350 calories. It will become a favorite go-to meal for busy days as you can easily put this together in advance and there is minimal cooking time. Plus, the quinoa is easy to prepare in advance and it lasts for a few days in the fridge. All you need to do is assemble the meal and you are ready to go!

Ingredients:

100 grams of chicken breast

100 grams of baby spinach

50 grams of pomegranate seeds

90 grams Quinoa

50 grams of dates

10 grams of walnuts

20 grams of mint

15 grams of balsamic vinegar

10 grams of olive oil

½ lemon, juiced

10 grams of Dijon mustard

Directions:

Rinse quinoa under cold water and cook according to package instructions (simmer in water/stock for about 12-15 minutes). Fluff with a fork and allow to cool. If using pre-cooked chicken, shred it into bite-sized pieces. If cooking fresh, air-fry, grill, or poach and shred with two forks.

Whisk together olive oil, balsamic vinegar, lemon juice, Dijon mustard, salt & pepper until emulsified. In a large bowl, combine baby spinach, quinoa, shredded chicken, pomegranate seeds, walnuts, mint, and chopped dates. Pour the lemony balsamic dressing over the salad and toss gently to combine. Serve immediately or store in an airtight container for up to 3 days.

Sustainable fat loss comes from eating enough nutrients in a small caloric deficit (roughly 10% below your maintenance calories), not starvation. Think high-volume, low-calorie-dense foods packed with fiber, protein, and healthy fats.

Combine this with resistance training, and you'll build muscle, increase metabolism, and create the lean, toned look many women desire. You don't need to starve or do hours of cardio — just be consistent, eat smart, and prioritize recovery.

Want More Support? I'm a certified nutritionist and fitness coach who helps women over 40 lose weight without guesswork. I've personally lost over 80 lbs during perimenopause, and now I help others do the same inside The House of Rose (THOR). If you want meal ideas, coaching support, or just have a question, email me at [email protected] or check out my coaching programs here. Let's help you thrive!