Simple healthy dinners for women over 40

One pan or one tray wherever possible. Each dinner follows the same plate: a palm of protein, half a plate of vegetables, a fist of whole grains or potatoes, and olive oil to finish.

Reviewed by Claudia Muresian, health psychologist, fitness coach and healthy nutrition specialistLast updated November 11, 2026. How we research and review

Simple healthy dinners for women over 40

Baked salmon with roast vegetables30 min. About 32 g protein per serving.
Lemon and herb chicken with vegetables25 min. About 42 g protein per serving.
Tofu and vegetable stir-fry25 min. About 35 g protein per serving.
Turkey meatballs with whole-wheat pasta35 min. About 38 g protein per serving.
Chickpea and spinach curry30 min. About 17 g protein per serving.
Baked cod with lemon and green beans20 min. About 33 g protein per serving.

How to use these recipes

Aim for a source of protein at every meal, half a plate of vegetables or fruit, and a calcium-rich food most times you eat. The reasoning and the daily targets are in our menopause food list. For a ready-made week, see the 7-day high-protein meal plan.