If you’re 61, your knees and shoulders feel a little “talkative,” and you’re trying to figure out what to eat without overthinking it… You’re exactly who we built this for.
Because here’s the truth: most women aren’t confused about food. They’re overwhelmed by it.
Have you ever said:
- “I don’t even know what I’m supposed to eat anymore.”
- “I start the day strong and then crash by mid-afternoon.”
- “If I can’t do it perfectly, I’d rather not start.”
That’s not a discipline problem. That’s a clarity problem.
At Thrive Training, we don’t coach nutrition like a list of rules you’re expected to follow forever. We coach it like a system—because systems create confidence. Confidence creates consistency. And consistency is what changes your energy, your sleep, and your body.
The Thrive Difference (vs. most gyms)
Most gyms hand you a generic “meal plan,” a calorie target, or a PDF… then leave you alone with it.
We do the opposite.
We simplify. We personalize. We teach you how to make decisions in real life—on busy days, stressful days, travel days, and “I’m tired” days. Because you don’t need a perfect plan. You need a plan you trust.
The Simple Food Formula (Built for achy joints + better sleep)
Think of every meal like building a steady foundation:
1) Protein is your anchor.
It steadies appetite, protects lean muscle, and supports recovery—especially for women 40+.
2) Color (veggies + fruit) is your daily support.
Fiber + micronutrients = better digestion, fewer cravings, and steadier energy.
3) Carbs are your energy dial.
Carbs aren’t the enemy—they’re a tool. Use them to feel steady and sleep better.
4) Fats keep you satisfied.
They slow the meal down so you’re not hungry an hour later.
Your Hand Portion Guide
(Insert Image Here: “Your Hand Portion Guide”)
Alt text (SEO-friendly): Hand portion guide for women: cupped hand of carbs, palm of protein, fist of veggies, thumb of fats.
Use your hand as your measuring tool—no tracking, no stress.
Per main meal for most women:
- Protein: 1 palm
- Veggies: 1 fist
- Carbs: 1 cupped hand
- Fats: 1 thumb
Snacks: about ½ of those portions.
And here’s a simple rule that changes everything:
Aim to finish meals feeling about 80% full.
Not stuffed. Not still hungry. Just satisfied. That small pause gives your body time to register fullness—so you avoid the “why did I overeat again?” spiral later.
A Sample Day of Eating (with times)
7:00 a.m. — Breakfast (front-load protein)
Pick one:
- Greek yogurt (1 palm) + berries (½–1 cupped) + flax or walnuts (½ thumb)
- 2 eggs (1 palm) + sautéed spinach (1 fist) + oats (½–1 cupped)
10:00 a.m. — Snack (pick 2 macros)
Pick one:
- String cheese (½ palm) + apple (½ cupped)
- Edamame (½ palm) + cutie/orange
1:00p — Lunch (color + fiber for energy)
Pick one:
- Rotisserie chicken (1 palm) + big salad (1–2 fists) + quinoa (1 cupped) + olive oil (1 thumb)
- Turkey (1 palm) + roasted veggies (1–2 fists) + rice (1 cupped) + avocado (1 thumb)
3:00p — Snack (steady + simple)
Pick one:
- Hummus (½ thumb + a little protein) + veggie sticks (1 fist)
- Protein bar (check added sugar) + a piece of fruit
5:30 p.m. — Dinner (calm the system)
Pick one:
- Baked salmon (1 palm) + roasted veggies (1 fist) + small sweet potato (½–1 cupped) + olive oil (½ thumb)
- Lean ground turkey (1 palm) + stir-fry veggies (1–2 fists) + rice (½–1 cupped) + sesame oil (½ thumb)
Evening wind-down (optional)
Pick one:
- Cottage cheese or yogurt (½–1 palm) + kiwi or tart cherries (½ cupped)
- Herbal tea, dim lights, no “scroll marathons.”
One last question
If you had a structure like this—and you knew exactly what “enough” looks like—how much quieter would your mind feel around food?
Because the goal isn’t perfection.
It’s trust. And trust is built one repeatable day at a time.
— Oliver Nam
