When it comes to midlife nutrition for women over 40, things can get confusing fast. One minute it’s “eat more protein,” the next it’s “cut carbs,” “try fasting,” or “track your macros.” It’s no wonder so many women feel overwhelmed.

That’s exactly why I invited Emma Lisa to share her refreshing take on clean eating.

I first discovered Emma through her beautiful Instagram account, @eatnourishglow, where she shares vibrant, nourishing recipes that prove healthy eating doesn’t have to be bland. Forget plain chicken breast and sad salads—Emma makes midlife meals feel joyful, doable, and seriously delicious.

Even if cooking isn’t your thing or time feels tight, you’re in the right place. Emma’s approach is about real-life nourishment, not food perfection or complicated prep routines. In this guest post, she shares what clean eating truly looks like for women in their 40s and beyond—with small, supportive shifts that make a big difference.

Let’s dive in.

By Emma Lisa, Women’s Nutritionist & Recipe Creator @EatNourishGlow:

Once we hit the big 40, I think it’s fair to say that healthy [eating] can start to feel hard. Between your work, juggling the family, and life’s chaos, who has time to cold-press juice kale, make turmeric moon milk every night, or meal prep all day every Sunday?

But the truth is, taking the time to stop and nourish yourself could never be more important in your forties… and beyond. And before you say *cough cough*, “too-hard-basket”, it doesn’t have to be that complicated. Focusing on yourself and healthy eating is not about meal prep marathons, Instagram-worthy acai bowls, or perfection—it’s about small, doable shifts that leave you feeling lighter, fit your hectic lifestyle and finally regain control of your eating habits and well-being.

As a Women’s Nutritionist for the last 14 years, I’ve been teaching the modern woman how to ditch the food guilt, free themselves from toxic diet culture, and finally embrace simplicity. We let go of the restrictions and toss out the rule book, and instead of dieting, we go all in with healthy clean eating with food that naturally nourishes and simply just tastes good.

Here’s how you take a breath, let go of the ‘shoulds’ and just do what feels natural, eat to nourish…no extreme diets or hours in the kitchen required!

So, What Does “Clean Eating” Really Mean? (Hint: It’s Not What Instagram Says)

Forget rigid rules. Healthy eating is intuitive and all about eating to nourish with foods that provide your body with the essential nutrients, macros, and phytonutrients it needs to thrive.

Think whole foods that are in their most natural states, minimally processed, and bursting with bio-available nutrition that your body can soak up with ease. Hello, clean eating!

Here’s what it looks like:

• Eating mostly whole, minimally processed foods (think: high-fiber fruits and veggies, lean proteins, healthy fats, and whole grains)
• Balancing your meals to keep energy steady (protein + fiber + healthy fats = no 3 PM crash)
• Listening to your body, not trends or guilt-triggering “shoulds” (dialing into your hunger cues and hormonal system)

Clean eating is NOT:

• Obsessing over “good” vs. “bad” foods (this mindset is harmful and will keep you stuck)
• Stressing over spending hours meal prepping (clean eating is simple and so is the meal prep)
• Never enjoying dessert or wine again (we tossed out the restriction rule remember?)

Shifting your approach around food to clean eating can be such a liberating experience, and is far simpler than you might think to start.

5 Simple Ways to Eat Clean Without The Overwhelm

The 80/20 Rule (Your Secret Weapon)

For beginners, clean eating can be as simple as shifting your meals to more nutrient-dense foods 80% of the time, and leaving 20% for flexibility (yes that means a little vino and dessert).

This approach works well for many women with hectic schedules because it only requires planning a few well-balanced meals you can enjoy on repeat.

Just vary the ingredients and prepare them in minutes.

Your focus needs to be on nourishment over restrictions and it might look like this, you had a 2-minute smoothie for brekkie and kale salad jar for lunch, so you fully enjoy that Domino’s pizza guilt-free at dinner. Balance, not restriction.

The 10-Minute Meal Formula

Short on time? I already know the answer, and this habit is going to revolutionize how you cook for good health. Round up your favorite recipes, the ones you can cook up on automatic pilot in 10 minutes or less. Swap out the processed ingredients, and add in the high-fiber, lean protein alternatives. Then batch cook a few each week. You’ll have 3-4 clean eating meals, ready-to-go dinners, quick lunches, and healthy breakfasts for those hectic days.

Here are my top easy picks:

• Spag[hetti] Bol[ognese], but serve it on spiralized vegetable noodles or high-fiber, wholewheat pasta
• Hard-boiled eggs (use an egg cooker) as protein snacks, for salad, or mashed on toast
• One-pan roasted veggies used as sides,  salad toppings, or mains with fish or meat
• Scrappy soups made with all the odds and ends from the bottom of your fridge
• Overnight oats and chia pudding where your fridge does all the “cooking” for you
• Smoothie ‘drop bags’ made with smoothie recipes in freezer bags ready for the blender
• Buddha bowls made with leftover rice and cooked meat plus veggie scraps
• Greek or coconut yogurt parfaits with granola, berries, fruit, nuts and seeds

I swear I could keep going all day with easy recipe ideas made in minutes. It’s so easy to eat well at home, and that brings me to… eating clean while dining out.

Healthy Clean Eating Dining Out & Social Events

Oh dear, the dreaded dinner out or cocktail party when your eating habits have been on point for weeks. This doesn’t need to strike fear, just follow these simple Nutritionist tips:

• Scan menus for grilled proteins with veggies (don’t be shy to ask for substitutions)
• Have the burger without the bun, or just the bottom one; same taste, less calories
• Start with a salad or broth-based soup to fill up on nutrients first before mains
• Drink herbal tea before eating, this triggers your hunger hormones to make you feel full
• Enjoy your favorite foods mindfully not with a “cheat day” mentality; a treat is okay

I promise you, there is always something on the menu that can fit into a healthy, clean-eating diet. With a few little tweaks you can still enjoy your social life out on the town and dining out without sacrifice or stress over what to eat.

Your Body Knows Best (Trust It!)

All those sudden midlife hormones, chronic stress, and persistent energy dips can change how you metabolize food.

Accept it and instead of fighting your body:

• Notice how foods make you feel (bloated after dairy? sluggish after sugar?)
• Eat when only truly hungry, typically that’s 3 hours after your last main meal
• Stop eating when you start to feel mildly satisfied (not stuffed, then it’s too late)
• Hydrate first, thirst masquerades as hunger and triggers sugar cravings
• Shift your view on food to nourishment and medicine (not for comfort)

Bottom line? You’ve already got enough on your plate without obsessing over kale massages or Instagram-perfect meals.

Clean eating in your 40s is about eating smarter, not strict diets or deprivation.

Keep it simple, listen to your body more, and remember: nourishment shouldn’t be like another chore on your endless to-do list. Now go savor that glass of wine (yes, the good one) and take back control one delicious, clean-eating bite at a time.

A Little About Me & Why I Do This Work With My Full Chest

I’ll be open with you, I spent years at war with my body. Childhood allergies. Tween anorexia. Binge eating in my 20s. A trail of diets that promised ‘quick fixes’ but left me utterly depleted. But by 30, I thought I’d cracked the hot girl code; I was a successful fitness coach, a plant-based guru, and a yummy mummy… that was until breast cancer snuck up and king-hit me.

So, when I preach that ‘healthy’ [eating] isn’t just about kale smoothies, lemon water, and burpees, it’s from being broadsided with aggressive cancer with my two babies on my hip.

Instead, healthy [eating] is about learning to nourish without the obsession. Eating food that feels good instead of stressful. It’s about healthy habits you love to practice instead of wanting to quit.

Now in remission, and a certified Nutritionist & Recipe Creator for the last 14 years, I’ve been helping other women end the battle with their plate… one quick, easy, and mouth-watering recipe at a time! I rewrote the rule book and am happy to share it with you.

Clean eating means shifting your habits effortlessly, it’s where you lose weight to heal (not diet and deprive your body) and you do it in a way that becomes your everyday lifestyle. It’s your new normal, and you get to glow happily ever after!

Want to reach out to me to learn more or book a session with me?

Browse my free recipe blog at www.eatnourishglow.com.au or say hi over on Instagram @eatnourishglow for more recipes and healthy habits for women’s health. If you’d like private support check out my VIP Breakthrough Coaching Experience to make the BIG shift toward a healthier relationship with food, long-lasting weight loss, and loving your body.

Your turn, what’s one small shift from this list that you’ll try? Tell us in the comments, Silke and I would love to cheer you on!

Pin this for later (Because busy women need reminders too!)

Loved this post? You might also enjoy:

• Healthy Habits in Midlife: How to Start Small and Stick With It

• Small Shifts for Big Wellness Wins

• How to Stay Consistent With Healthy Habits When Life Gets Busy

• Why Self-Compassion – Not Perfection – Is the Key to Your Wellness Routine

Craving more energy and ease?

If Emma’s tips have you feeling inspired but you’re not sure where to begin, my free 1-hour live workshop, Jumpstart Your Body & Mind might be just what you need.

This gentle reset is designed for busy women 40+ who want to feel better without doing more. On June 16 at 7 PM CEST, we’ll explore simple, doable shifts that help you boost energy, reduce bloat, and regain your focus—without guilt, extremes, or a total life overhaul.

This isn’t another all-or-nothing plan. Just small changes that blend into your daily life—so you can start feeling more like yourself again in just a few days.

Join me live to learn a few of my proven ways to feel lighter, more energized, and more focused—without doing more.

👉 Save your free spot here