Shopping List Essentials for Midlife Women Who Train

When I turned 49, I knew something had shifted, not just in my mindset, but in my body too. Energy levels dipped unexpectedly, recovery from workouts took longer, and foods I once loved didn’t sit the same way. That’s when I started fine-tuning my shopping list, not just for health, but for my strength, stamina, and hormone support.

As a mum, full-time PR professional, and a woman in perimenopause, my weekly shop has become more intentional than ever. I need foods that fuel me and my workouts. They need to support muscle recovery and keep my hormones balanced. All this needs to fit into our family’s busy schedule.

Here’s a peek into my midlife training-friendly shopping list to save you having to search for nutritious ingredients. Whether you’re lifting weights or smashing a spin class, this list is built to support you. Even if you aim to stay consistent with your 10,000 steps, it will support you. This list will be there in every step of the way.

Protein Picks for Muscle and Recovery

In your 40s and 50s, protein intake plays a crucial role in preventing muscle loss and improving recovery post-exercise.

• Free-range eggs are great – a complete protein source and easy breakfast win.
• Fage greek yogurt (unsweetened, full fat) – Gut-friendly and perfect for post-workout.
• Chicken breast, turkey mince – Lean staples for batch cooking.
• Tinned mackerel and salmon – Rich in omega-3s to support joint health.
• Tofu – Plant-based protein powerhouses.
• Protein powder – A handy way to boost intake, especially post-workout or during intermittent fasting windows.

Veg Power: Fibre, Micronutrients and Hormone Balance

Cruciferous veg in particular are fantastic for supporting oestrogen metabolism, which is key in perimenopause. Fibre also supports gut health and satiety.

• Broccoli, kale, cauliflower are great roasted, steamed or blended into soups.
• Spinach and rocket are perfect in salads or scrambled eggs. Spinach is also great in yogurt.
• Sweet potatoes and butternut squash – A slow-carb option for energy. Not sweet potato fries which are loaded with oils before they go in the oven.
• Red cabbage and carrots – High in antioxidants and great for digestion. Fermented red cabbage in apple cider vinegar is a great post-gym snack after fasting.
• Avocados – Rich in potassium and healthy fats. I slice one over almost everything.

Smart Carbs: Energy Without the Crash

Gone are the days of fearing carbs. I focus on ones that offer long-lasting energy and work well around my workouts.

• Quinoa and brown rice – Fibre-rich and easy to prep in batches.
• Wholegrain wraps and sourdough – Great for quick lunches.
• Linwoods Overnight Oats – I soak mine overnight with almond milk and they contain chia seeds already which is great.
• Chickpeas, lentils, and black beans – Double up as protein and fibre.

Healthy Fats: Fuel and Hormone Helpers

Fats are essential, especially for hormonal health and joint recovery after strength training.

• Nut butters (almond, cashew, peanut) – I check for no added sugar.
• Chia and flaxseeds – Full of omega-3s, I sprinkle them into everything.
• Olive oil – A must for dressings and roasting.
• Mixed nuts – For a handful of crunch during the afternoon slump.

Snacks and Add-ons: For Flavour, Fuel and Focus

• Berries (frozen and fresh) – Antioxidant-rich and perfect in smoothies.
• Dark chocolate (85%) – For a mindful treat that actually offers magnesium.
• Herbal teas (peppermint, turmeric or saffron) – Support digestion and inflammation.
• Celtic salt – I add this to my water bottle to stay energized. It helps during a workout, such as spin class or Ignite (body combat).

Personal Tips That Keep Me on Track:

• Plan around your training: I shop on Saturday or Sunday. I prep meals that support my midweek strength training.
• Listen to your body: What worked in your 30s may not work now and that’s OK. Tweaking your list is part of the journey.

Final Thought:

Training through midlife isn’t about restriction, it’s about nourishing a body that’s doing incredible things every day. What you put in your basket matters. It’s not just food, it’s fuel, it’s focus, it’s self-care.

If you’re navigating midlife, juggling family, work, and fitness, I hope this list gives you a starting point. And if you have your own favourites, I’d love to hear them in the comments.

Here’s to strength, balance, and a weekly shop that works for you, not against you.

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