How I Simplified Healthy Eating with Easy Plate Balance

The Simplest Way to Eat for Your 40s and 50s

As I moved into my 40s, I noticed a big change in how my body responded to food. The meals I once ate without a second thought started to leave me feeling sluggish, and weight seemed to creep on more easily. With changing hormones, fluctuating energy levels, and the sheer busyness of life, figuring out what to put on my plate started to feel overwhelming.

The idea of counting calories or tracking macros felt like just one more thing to add to my already long to-do list. But here’s the good news: eating well doesn’t have to be complicated.

The Simple Plate Formula

I discovered a straightforward way to structure meals that doesn’t involve rigid rules or tedious calculations. It’s as simple as remembering this formula:

• 50% of your plate = Vegetables
• 25% = Protein and Healthy Fats
• 25% = Healthy Carbohydrates

It may seem almost too simple, but this approach is exactly what your body needs during midlife.

Why It Works So Well

1. It’s Easy to Follow
   No weighing food or complicated math—just aim for balance and variety on your plate.
2. It Meets Your Body’s Changing Needs
   As our bodies change in midlife, so do our nutritional requirements. This formula ensures you’re getting the fiber, protein, and healthy carbs your body needs to support energy, digestion, and overall health.
3. It’s Flexible
   Whether you’re eating at home, grabbing lunch on the go, or dining out with friends, this approach can work for almost any meal.

How I Made It Work in My Life

Here’s how I’ve brought this simple formula into my daily routine:

Breakfast
I used to skip breakfast or grab a sugary muffin—neither of which worked well for my energy levels. Now, I focus on balance:

• Scrambled eggs (protein)
• Sautéed spinach and cherry tomatoes (vegetables)
• A slice of whole-grain toast (carbs)

This combination keeps me full and energized for hours.

Lunch
Lunch used to be whatever I could grab quickly, but I’ve learned to make it intentional:

• Grilled salmon (protein)
• A big salad with cucumbers, bell peppers, and a drizzle of olive oil (vegetables and healthy fats)
• Quinoa or brown rice (carbs)

Dinner
Dinner is when I lean into variety and color:

• Roasted chicken (protein)
• Steamed broccoli and roasted carrots (vegetables)
• A baked sweet potato (carbs)

Start Where You Are

If you’re just beginning, don’t overcomplicate things. Start by adding more vegetables to your plate or swapping out refined carbs for whole grains. Small changes build over time, and soon, building a balanced plate will feel effortless.

If you’ve been feeling stuck when it comes to food and nutrition, this approach might be the reset you’ve been searching for. Remember, it’s not about perfection—it’s about giving your body what it needs to thrive.

Your Turn

What does your plate look like today? Share your go-to balanced meal in the comments—I’d love to hear what’s working for you! And if you’re looking for more inspiration, let me know—I’m happy to share more ideas to help you get started.

Let’s make eating well in midlife simple and enjoyable!