Apr 14, 2025

🌿✨ Spring Detox & Hormone Harmony Week, Sis! ✨🌿

 


7 Days of Healing Meals for Vibrant Women Over 50

Hey Beautiful Mavens,

Spring is a time for fresh starts—and your plate is the perfect place to begin. If you're navigating menopause, looking to support your blood pressure, balance blood sugar, or manage cholesterol, this 7-day meal plan is tailor-made for YOU.

Each recipe is filled with ingredients that fight inflammation, balance hormones, and give you that radiant-from-within GLOW we all love. 💫 Let’s nourish our bodies with meals that are as powerful and flavorful as we are.

🥬 Day 1: Collard Green & Chickpea Stir-Fry

Ingredients

  • 1 tbsp olive oil

  • 3 cups chopped collard greens

  • 1 can (15 oz) chickpeas, drained & rinsed

  • 3 cloves garlic, minced

  • 1 tsp turmeric

  • 1/4 tsp crushed red pepper flakes

  • Sea salt & black pepper to taste

Instructions

  1. Heat olive oil in a skillet over medium heat.

  2. Add garlic and sauté until fragrant (about 1 minute).

  3. Toss in collards, turmeric, and red pepper flakes. Stir until greens are wilted.

  4. Add chickpeas and cook for 5-7 minutes until heated through.

  5. Season with salt and pepper. Serve warm with a squeeze of lemon.

🥑 Day 2: Avocado & Salmon Power Bowl

Ingredients

  • 4 oz grilled or baked wild salmon

  • 1/2 avocado, sliced

  • 1/2 cup cooked quinoa

  • 1/2 cup baby spinach

  • 1/4 cup cucumber, chopped

  • 1 tbsp ground flaxseed

  • 1 tbsp olive oil + 1 tsp lemon juice

Instructions

  1. Arrange quinoa as a base in a bowl.

  2. Add spinach, cucumber, avocado, and salmon.

  3. Drizzle with olive oil and lemon juice.

  4. Sprinkle with ground flaxseed and enjoy!

🍝 Day 3: Spaghetti Squash with Walnut Pesto

Ingredients

  • 1 medium spaghetti squash, roasted

  • 1/2 cup walnuts

  • 2 cloves garlic

  • 1/4 cup fresh basil

  • 1/4 cup olive oil

  • 2 tbsp nutritional yeast

  • Salt and pepper to taste

Instructions

  1. Roast squash at 400°F for 40 minutes. Scrape into strands.

  2. Blend walnuts, garlic, basil, olive oil, nutritional yeast, salt, and pepper into a pesto.

  3. Toss spaghetti squash with pesto and serve warm.

🌮 Day 4: Sweet Potato & Black Bean Tacos with Lime Crema

Ingredients

  • 1 medium sweet potato, peeled and diced

  • 1 can black beans, rinsed

  • 1 tsp cumin

  • 1/2 tsp paprika

  • 4 corn tortillas

  • 1/2 cup plain Greek yogurt

  • Juice of 1 lime

  • Salt to taste

Instructions

  1. Roast sweet potatoes at 425°F for 25 minutes.

  2. Warm black beans with cumin and paprika.

  3. Mix yogurt with lime juice and salt for crema.

  4. Fill tortillas with sweet potatoes and beans, then top with lime crema.

🥦 Day 5: Roasted Jerk Cauliflower Steaks

Ingredients

  • 1 head cauliflower, sliced into 1-inch steaks

  • 2 tbsp olive oil

  • 1 tbsp coconut aminos

  • 1 tsp thyme

  • 1/4 tsp cayenne pepper

  • 1/2 tsp garlic powder

Instructions

  1. Preheat oven to 425°F. Line a baking sheet with parchment.

  2. Mix olive oil, coconut aminos, and spices in a bowl.

  3. Brush mixture onto cauliflower steaks.

  4. Roast for 30 minutes, flipping halfway, until golden brown.

🥒 Day 6: Zucchini Noodles with Lentil Marinara

Ingredients

  • 2 medium zucchinis, spiralized

  • 1/2 cup cooked lentils

  • 1 cup diced tomatoes (canned or fresh)

  • 1 garlic clove, minced

  • 1/4 tsp oregano

  • Salt, pepper & fresh basil to taste

Instructions

  1. Sauté garlic in olive oil for 1 minute. Add tomatoes, oregano, lentils. Simmer 10 minutes.

  2. Add zucchini noodles and cook for 2–3 minutes until just tender.

  3. Top with fresh basil and enjoy!

🍗 Day 7: Lemon-Herb Baked Chicken with Sautéed Kale

Ingredients

  • 4 oz chicken breast

  • 1 tbsp olive oil

  • Juice of 1 lemon

  • 1/2 tsp rosemary

  • 1/2 tsp thyme

  • 2 cups kale, chopped

  • 1 tbsp ground flaxseed

Instructions

  1. Marinate chicken in lemon juice, herbs, olive oil for 30 minutes.

  2. Bake at 375°F for 25 minutes until cooked through.

  3. Sauté kale in a little olive oil. Sprinkle flaxseed on top and serve with chicken.

💫 Mature Melanin Mavens Takeaway:

These meals aren’t just delicious—they’re part of your wellness legacy. As women over 50, we’re rewriting what vitality looks like, one bite at a time. Let’s eat to feel energized, centered, and radiant every single day. 💕

Spring Detox & Hormone Harmony: LTK Product Pairings ✨🌿

Shop the Wellness Kitchen Essentials to Make These Recipes Shine

🍳 Cookware Essentials

These help prep your meals with ease while looking cute on your counter.

  1. Our Place Always Pan 2.0 – Great for sautéing collards, stir-fries & lentils


  2. 🔗 LTK: Our Place Always Pan

  3. Caraway Ceramic Bakeware Set – For lemon chicken, cauliflower steaks, and squash

    🔗 LTK: Caraway Bakeware

  4. Cuisinart Mini Food Processor – For blending walnut pesto or chopping garlic



    🔗 LTK: Cuisinart Mini Prep

  5. Spiralizer by OXO – Perfect for those zucchini noodles!

    🔗 LTK: OXO Spiralizer

  6. Instant Vortex Air Fryer Oven – Roast sweet potatoes or cauliflower fast

    🔗 LTK: Instant Vortex Air Fryer

🧂 Spices & Pantry Staples

All the nourishing flavor your spring reset needs!

  1. Simply Organic Ground Turmeric – Anti-inflammatory & hormone-friendly

    🔗 LTK: Simply Organic Spices

  2. Primal Kitchen Avocado Oil – Clean oil for sautéing greens

    🔗 LTK: Primal Kitchen Avocado Oil

  3. Bragg Nutritional Yeast – Dairy-free cheesy boost for your pesto

    🔗 LTK: Bragg Nutritional Yeast

  4. Native Forest Organic Coconut Milk – Creamy base for soups or stews

    🔗 LTK: Native Forest Coconut Milk

  5. Bob's Red Mill Ground Flaxseed – Add to power bowls & baked chicken

    🔗 LTK: Bob's Red Mill Flaxseed

🥗 Healthy Meal Prep Helpers

  1. Glass Meal Prep Containers Set (BPA-Free) – For portioning each day

    🔗 LTK: Glass Meal Prep Set

  2. HydroFlask Tumbler – Stay hydrated with lemon water on the go

    🔗 LTK: HydroFlask Tumbler

  3. Digital Kitchen Scale – Perfect for tracking sweet potato portions or quinoa

    🔗 LTK: Kitchen Scale

  4. Lodge Cast Iron Skillet – For searing salmon or jerk cauliflower steaks

    🔗 LTK: Lodge Cast Iron Skillet

"Want to cook this at home? Click the links for my favorite kitchen tools & ingredients to get started 💛 #LTKWellnessKitchen"

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