Friday dinner after 40 doesn’t have to be complicated — this simple plate of chicken, rice, beans and fresh salad is exactly what works for me.
I have learned through my Blooming Again journey that you do not always need some elaborate recipe to lose weight. Often the most effective Meals are simply the easiest ones.
As you can see from the picture, i had chicken breast on top of white Rice, black Beans and a fresh salad. All three were easy to prepare and provided a nice balance of protein, carbs and fiber for a quick and easy post-workout meal.
What I Ate for Dinner 🍽️
Chicken Wing
White Rice
Black Beans
Mixed greens
Cut up cucumber
Sliced tomatoes
Thinly sliced onions
Sprinkling of chopped parsley
It may look plain but everything served its purpose. It filled me up and supported steady weight loss progress.
Having Meals like this will also help keep me on track and allow me to continue to move forward with my plan without making myself think i am restricting what i can eat.
Why This Friday Dinner After 40 Works for Weight Loss
When i reached 40, i began thinking about Meals that would provide more support to my muscles, aid digestion, give me sustained energy levels, reduce bloat and allow me to be able to consistently follow the same healthy eating plan.
The chicken breast provided the protein needed to protect my muscles while losing fat. The black Beans gave me plenty of fiber so i wouldn’t crave anything else until breakfast. Finally, the mixed green salad helped improve digestion and made sure that i didn’t feel too heavy after finishing my meal.
Combining these three ingredients will form the base of many of my future Meals..
How protein keeps me from feeling hungry later in the evening
While going through my journey, i’ve found that including protein in your Meals makes a huge difference when trying to cut down on late-night snacks.
Including protein-rich foods such as chicken and Beans make it much easier to resist unhealthy snack options later in the evening. According to Harvard Health Publishing, maintaining adequate protein intake is essential in preventing excessive muscle mass loss during periods of weight loss, particularly as we age
Why i don't eliminate Rice completely
I still include Rice in my Meals, but now i limit the amount i consume.
I find that having a small portion of Rice provides enough energy for my daily activities and adds satisfaction to the rest of the meal, allowing me to stay consistent with my healthy eating plan instead of feeling deprived.
Consistency trumps perfection.
How a fresh green salad reduces bloating
Adding fresh vegetables such as lettuce, cucumbers, tomatoes and onions to salads will help with digestion and reduce feelings of fullness after eating.
Over time since changing my eating habits, i have experienced:
Less bloating
Improved digestion
Reduced cravings
Greater comfort with being full after Meals
These changes may seem minor but they contribute greatly to overall health.
Simple Meals Are Helping Me Stay Consistent
During this stage of my Blooming Again journey, I’m learning that simple meals are easier to repeat.
And repeatable meals create results.
I don’t need complicated recipes every day.
I just need meals that support my body and fit into my routine.
This friday dinner after 40 is one I will definitely repeat — simple, filling and effective
Follow My Weekly Dinner Series 🍽️
I’m sharing the real meals I eat each week inside my 40+ Weight Loss Dinner Series as part of my journey to lose weight steadily while protecting my skin and muscle after 40.
Small habits are starting to create real change — one plate at a time. 🌿
—Nonto
Sense of Bloom | Blooming gently, one day at a time