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Sis, when the summer heat hits, the last thing I want is to be standing over a hot stove.
But I still want meals that feel nourishing — light, vibrant, and full of flavor. As women over 50, we also want to be mindful of our health — especially when it comes to blood sugar, blood pressure, and hormone balance.
So this week, I’m keeping it cool in the kitchen with meals that are quick, refreshing, and menopause-friendly. They’re perfect for hot days, busy evenings, or whenever you just need something simple that loves your body back.
Let me walk you through what’s on my menu.
Monday: Watermelon, Cucumber & Mint Salad + Grilled Chicken Skewers
Fresh, hydrating, and bursting with flavor — this is a go-to when I want something beautiful and light. I toss cubed watermelon, sliced cucumber, chopped mint, and a sprinkle of feta with a squeeze of lime.
Why it works:
Hydration, fiber, and just enough protein to keep blood sugar steady.
Trina’s Tip: Add a few grilled chicken or tofu skewers on the side and call it dinner.
Tuesday: Chickpea Lettuce Wraps with Lemon-Tahini Drizzle
No cooking required. I mash chickpeas with diced celery, red onion, a little olive oil mayo, and herbs. Scoop into crisp romaine leaves and top with a homemade lemon-tahini drizzle.
Why it works:
High in plant-based protein and fiber, low in carbs, and super satisfying.
LTK Pairing: A food chopper and citrus juicer keep prep easy and mess-free.
Wednesday: Zucchini Noodles with Cherry Tomatoes, Basil & Garlic
This one feels like a pasta dish but without the bloat. I spiralize fresh zucchini, sauté it with garlic and olive oil, toss in some cherry tomatoes and finish with fresh basil and a sprinkle of parmesan.
Why it works:
It’s low-carb, anti-inflammatory, and full of heart-healthy nutrients.
Optional add-on: Grilled shrimp or air-fried tofu on top.
Thursday: Quinoa Bowl with Roasted Veggies & Avocado
I roast veggies like bell pepper, zucchini, and red onion ahead of time. Then I build a bowl with cooked quinoa, roasted veggies, a handful of greens, and sliced avocado. Drizzle with balsamic vinaigrette.
Why it works:
Fiber, healthy fats, and plant-based protein make this a hormone-balancing powerhouse.
Prep tip: Roast a batch of veggies at the beginning of the week to save time.
Friday: Mango Smoothie Bowl with Chia Seeds & Almond Butter
Cool, creamy, and full of good-for-you ingredients. I blend frozen mango, almond milk, and a scoop of protein powder. Then top with sliced strawberries, chia seeds, and a drizzle of almond butter.
Why it works:
Great for a light dinner or breakfast-for-dinner moment. It’s refreshing, energizing, and supports blood sugar balance.
Bonus: It feels like dessert without the sugar crash.
Final Thoughts
Eating well doesn’t have to mean complicated.
These meals are simple, cooling, and full of flavor — just the way I like to care for myself in this season of life.
Whether you’re managing menopause, watching your sugar, or just ready to stop sweating in the kitchen, these recipes are a good place to start.
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