A Nutritious Delight: Grilled Chicken with Quinoa and Mixed Berries Salad for Women Over 40

As women enter their 40s, maintaining a balanced diet becomes paramount for overall health, energy, and well-being. The body’s needs evolve, and so should our nutrition. That’s why today’s recipe is more than just a meal; it’s a harmony of nutrients specifically tailored to support the vibrant health of women over 40.

Why This Meal?

Lean Protein for Muscle Maintenance: The star of this dish, the grilled chicken breast, provides a hefty 35 grams of protein. This is crucial for maintaining muscle mass, which naturally decreases in our 40s. Lean protein also aids in keeping you feeling full and satisfied, supporting healthy weight management.

Good Fats for Hormonal Balance: With olive oil and avocado, this recipe incorporates healthy fats essential for hormonal balance. These fats are vital for absorbing vitamins and minerals, supporting brain health, and maintaining healthy skin and hair, which can be areas of concern as we age.

Antioxidants for Cellular Health: The mixed berries add a delightful burst of flavor and a powerful punch of antioxidants. These compounds fight free radicals, reducing oxidative stress and promoting cellular health, which is key for aging gracefully.

Complex Carbohydrates for Energy: Quinoa, a complete protein and a complex carbohydrate provides sustained energy and fiber. It’s essential for maintaining a healthy digestive system and keeping blood sugar levels stable, which is increasingly important in our 40s to prevent spikes and crashes in energy.

Ingredients and Instructions

For the Chicken:

• 6 oz chicken breast
• 1 tbsp olive oil
• Salt and pepper to taste
• 1 tsp garlic powder
• 1 tsp paprika

For the Quinoa:

• 1/4 cup quinoa

For the Salad:

• 1 cup mixed greens (spinach, kale, arugula)
• 1/2 cup mixed berries (strawberries, blueberries, raspberries)
• 1/4 avocado
• 2 tbsp balsamic vinegar
• 1 tbsp extra virgin olive oil
• Salt and pepper to taste

Preparation:

• Grilled Chicken: Season and grill the chicken breast until fully cooked. Let it rest before slicing.
• Quinoa: Rinse and cook until fluffy.
• Salad: Toss the greens, berries, and avocado with balsamic vinegar and olive oil.

Serving Suggestion: For a perfectly balanced meal, place the sliced chicken atop your vibrant salad and serve the quinoa on the side.

Customization for Your Lifestyle

This meal can easily be adapted to fit any dietary needs or preferences. Whether vegetarian, pescatarian, or simply looking for variety, you can substitute the protein source with tofu, fish, or lean beef. Similarly, the type of greens, fruits, and grains can be varied to keep your meals exciting and tailored to your taste.

The Takeaway

For women over 40, every meal is an opportunity to nourish and support the body’s changing needs. This recipe for Grilled Chicken with Quinoa and Mixed Berries Salad offers a delicious way to incorporate essential nutrients into your diet, promoting health and vitality. Remember, the journey through our 40s and beyond can be vibrant and fulfilling with the right nutritional support.