Beatrice Caffrey

Beatrice Caffrey Food & Fitness for Midlife

Here’s my calorie breakdown for the day:Protein OatsOats, protein powder, flaxseed, milk, strawberries and blueberries 5...
11/09/2026

Here’s my calorie breakdown for the day:

Protein Oats
Oats, protein powder, flaxseed, milk, strawberries and blueberries
506 calories, 43g protein, 12g fibre

Lunch
2 medium eggs, slice of bread, 150g 10% fat Greek yogurt, blueberries
481 calories, 25g protein, 4g fibre

Flat White & Popcorn
138 calories

Dinner: Chicken & Bacon Salad
294 calories, 18g protein, 2g fibre

Tea & Pringles
206 calories

Total for the day
1624 calories, 87g protein, 18g fibre

Would this be how I eat every day?
No. But not every day has to be or can be perfect.

🥳💙

09/09/2026

Anyone have any suggestions?

I can’t possibly leave this behind as it is. 😢

07/09/2026

I’m 57

and these are the things about my body I’ve learnt the hard way

1. My body will never be this young again. As they say ‘use it or lose it’. If I don’t look after my strength, cardiovascular health or mobility, my window of opportunity to move my body well will become smaller and smaller as I get older. That’s why I work on at least one of these areas every single day.

2. Regardless of what I do, I can still experience injuries or setbacks. There are setbacks that I have no control over. I have spondyloslisthesis in my spine since my 20s, a torn meniscus and arthritis in my left knee since last year. But I can still move and work around these setbacks. In fact, I MUST work around and with them so that they don’t get any worse.

3. Only focusing on my body weight is pointless and leads me nowhere. Yes I do track it daily but it is only one data point amongst many. I also track my strength and I have learnt to appreciate the things that my body is capable off instead of just looking at the number on the scales.

4. Joint pain and fatigue in perimenopause actually improved vastly once I started to move my body and in particular started strength training.

5. It doesn’t really matter what I do some of the time. What matters is what I do most of the time. Dipping in and out of training and doing random workouts is really a waste of time. I did this for a few years and really wished I had learnt sooner that having a consistent program is the only way to see progress. It also doesn’t help to do lots of different things - focusing on one or two things at best is going to give best results.

6. I will never have a flat tummy or lean abs unless I decide to have plastic surgery to remove excess skin, fat and scar tissue from cesarean sections. And that’s totally ok.

8. My body does not need to be a permanent life project that has to be constantly changed or thought about all day long. It is amazing as it is, with all its unique bumps, lumps, muscles and all.

What have you learnt?

04/09/2026

Protein Oats

5 minutes to make
High protein
High fibre

Fuels my training and my lifestyle 💥

40g rolled oats
30g protein powder (I use Whey 360 from
10g flaxseed or chia seeds
200ml almond milk
150g mixed frozen berries
Lemon zest

396 calories
29.4g protein
13.8g fibre

Don’t want to use protein powder?
Don’t want to use the microwave?
That’s fine. Maybe it’s just not a recipe for you then 🙏🏻

03/09/2026

This is so simple but you can add it to any meal …

150g Greek yoghurt
I usually also a few drops of some liquid stevia and some berries
Only an extra 80 calories and 15g of protein 💥

Any questions about high protein meals? Ask below.

29/08/2026

❌ Carbs don’t make you fat.
But going over your overall calories can, especially if it happens regularly over time cause your body to gain fat.

🍞 Carbs just taste good.
That’s why it’s easy to overeat them without realising.

If your goal is fat loss, don’t cut carbs. Just measure them.A food scale will save you from guessing (and underestimating).

Here’s what 200 calories of carbs looks like 👇
🥔 240g sweet potatoes (raw)
🥣 60g Kellogg’s All-Bran
🍝 55g uncooked pasta (≈160g cooked)
🍞 2 slices of bread (varies by brand)
🥐 ¾ croissant (average croissant ≈220–250 kcal)
🌾 50g rolled oats

Which one would you pick for 200 calories?

28/08/2026

What’s the oldest food you’ve ever found in your pantry?

🫨🤔

28/08/2026

All my meals were cooked from scratch. No processed foods.

I was eating healthy. I was ‘eating intuitively’. I would have probably even said ‘I eat really clean’ 🙈 I believed the narrative that calories were not an issue.

Yet I was gaining weight steadily. And before you say it - no it wasn’t my hormones.

Until I understood that you can eat healthy, you can eat ‘clean’. But you can still gain weight.

The narrative that calories don’t matter is simply not true. Yes the quality of the calories matters but the overall amount has to be equal to your energy output for your body not to gain weight / fat.

And macros matter too, not just calories. That’s where you learn what’s actually in the food you’re eating.

It can be a little daunting at the start but I realised it was just another skill to learn. And once I started to apply it, the weight not only came off but it stayed off too.

AND I was eating all the food that I wanted to eat.

Not afraid of bigger meals, high in protein. Because it meant that snacking was no longer an issue.

Have you had a similar journey? I’d love to hear.

27/08/2026

Easy Chicken Meal Prep

Spices used:
Smoked paprika, garlic powder, onion powder, ground cumin, salt, pepper, mixed herbs, tomato puree, olive oil, lemon juice, Greek yoghurt

Bake at 200°C/400°F for 30 minutes.

Keeps in the fridge for 4-5 days. Use in salads, wraps, sandwiches or for anything else.

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