The Mindful Cook

The Mindful Cook Nutrition and Eating Psychology Coach. ⚡️ I help midlife women ditch diets, gain energy & lose fat with no-BS, evidence-based nutrition and meal plans.

Co-founder Strong & Nourishe No BS, science-backed nutrition for women who want to feel strong, energised & confident in 40s & 50s. My coaching bridges the gap between knowledge and taking action. Nutrition coaching goes beyond simply telling you what to eat—it’s about helping you take clear, achievable action to make lasting changes. With personalised guidance, we’ll focus on building sustainable

habits that fit seamlessly into your lifestyle. It’s not just about knowledge; it’s about giving you the tools, strategies, and accountability to turn that knowledge into action. Together, we’ll break your goals into simple, manageable steps, so you feel confident and in control. Meal plans | Membership | Strong & Nourished

These are the things I’d say if you were close to me and I knew you wouldn’t mind.. All of it is aimed at an industry th...
30/07/2026

These are the things I’d say if you were close to me and I knew you wouldn’t mind..

All of it is aimed at an industry that’s made a fortune telling midlife women their bodies are the problem, when the advice was the problem all along.

The reality is simple nutrition designed for midlife metabolic health coupled with resistance training (and we are not talking hours in the gym here) can work wonders for women at the life stage. It does not need to be complicated.

Which one did you most need to hear?

Comment STRONG for a full day of recipes and one of Holly’s 10 minute workouts.

29/07/2026

This was the most asked for food, and truthfully, there isn’t really one ‘best’ plant milk

The right choice depends on what you’re using it for and your own nutritional needs.

A few things to keep in mind:

🥛 If you’re looking to increase your protein intake, unsweetened soy milk is usually the closest nutritionally to cow’s milk.
🌾 Oat milk can be lovely in coffee, but it’s naturally higher in carbohydrate than soy. If you are working on improving blood sugar control, it’s worth paying attention to the type and portion you’re using.
🌰 Almond milk is often low in calories, but it’s also typically low in protein because most brands contain only a small percentage of almonds.
🥥 Coconut milks tend to be low in protein too, although they can work well if you simply enjoy the taste.

Whatever you choose, I’d recommend checking three things on the label:
• Is it unsweetened?
• Is it fortified with calcium and vitamin B12 (particularly if you’re following a plant-based diet)?
• Does it fit your goals and the way you’ll actually use it?

Nutrition is rarely about finding the one “perfect” food. It’s about choosing the option that works best for you 🙌

I’d love to know... what’s your go-to plant milk?

How to make a simple dinner work much harder for your metabolism.You can eat “well” by the numbers but end up back at th...
27/07/2026

How to make a simple dinner work much harder for your metabolism.

You can eat “well” by the numbers but end up back at the fridge by 9pm wondering what went wrong. The calorie count is simply a unit of energy. It matters if you have a fat loss goal. But what matters more is whether your meal had enough protein fibre and healthy fats to switch on your fullness signals and keep your blood sugar steady for the next few hours.

Swipe through to see how two dinners with near-identical calories play out completely differently. One leaves you satisfied for a few hours. The other might have you back in the kitchen before the credits roll.

And if you’re wondering, I get my chickpea pasta at Aldi, you can also get red lentil and pea varieties in bigger supermarkets and Explore Cuisine do a brilliant edamame and mung bean pasta which is really strong on protein and fibre, and guess what? Aldi and Lidl offer great dupes 😉🙌

This is exactly how I build every dinner inside the meal plans. Not less food. Better food. Which almost always equals, better energy and better chance of fat loss if that’s your goal.


Comment PLAN and I’ll send you a free day of recipes so you can see it in action.

26/07/2026

If you’re in your 40s, 50s or beyond and wondering if you’ve left it too late to start strength training, this is your reminder that you haven’t.

You don’t have to feel fit before you begin. You don’t need to spend hours in the gym. And getting stronger doesn’t mean getting bulky.

Strength training isn’t just about building muscle. It’s about building confidence in what your body can do, improving your ability to carry shopping, get up from the floor, feel capable of protecting yourself, supporting your metabolic health and feel more capable in everyday life.

Every woman starts somewhere. The hardest part is often getting the confidence to do it.

If you’d like to get started from home, comment “STRONG” and I’ll send you a free day’s worth of balanced meals and a 10-minute strength workout to help you take that first step.

and nourished

23/07/2026

These are the questions to ask about Greek yoghurt:

✅ Is it an authentic strained yoghurt?
✅ Does it have a simple ingredient list? Look for milk and live active yoghurt cultures
✅ Does have a good amount of protein? Around 10g p/100g is good.

In the UK, brands like Fage are great, but also check out Aldi and Lidl who both offer comparable alternatives at a fraction of the cost.

Low fat does not automatically mean added sugar. The ‘of which sugars’ bit in most decent quality authentic strained is naturally occurring lactose – the ones to watch out for are those that list added sugars in the ingredients list.

Low fat will be slightly lower in calories, which may be useful if you’re working towards fat loss. Full fat often has a creamier texture and some people find it more satisfying.

Enjoy!

I see this pattern in so many of the midlife women I work with.By the time evening comes around, they’re convinced the p...
20/07/2026

I see this pattern in so many of the midlife women I work with.

By the time evening comes around, they’re convinced the problem is a lack of willpower.

It isn’t. The 9pm trip to the cupboard rarely starts at 9pm. It starts with skipped breakfasts because everyone else needed feeding first. It starts with lunches replaced by coffee and whatever was left in the fridge or grabbed at the local shop.
It starts with spending all day carrying the invisible load, making decisions, solving problems and putting everyone else’s needs ahead of your own.

So when the house is finally quiet, food becomes more than food. It’s comfort. It’s permission to stop. It’s often the first time all day you’ve had a moment for yourself.

If this sounds familiar, I want you to know that there is nothing “wrong” with you. You don’t need more willpower.

You need to stop surviving on scraps and start giving your body the nourishment it has been asking for all day.

The good news? Simple, satisfying meals with plenty of protein and fibre and a range of nutrients can make a huge difference to your hunger, energy and those evening cravings.

If this post felt like it was describing your day, comment PLATE and I’ll send you a day’s worth of simple, nourishing recipes to show you just how achievable eating well can be. ❤️

Address

Registered Office Address: 7 Bell Yard
London
WC2A2JR

Website

Alerts

Be the first to know and let us send you an email when The Mindful Cook posts news and promotions. Your email address will not be used for any other purpose, and you can unsubscribe at any time.

Shortcuts

Featured

Share

Category