Free Guide
The Veravee Real-Life Nutrition Guide
Small Changes. Better Choices. Real Results.
Confused by all the nutrition advice online?
You're not alone.
This free guide gives you simple, realistic nutrition strategies designed specifically for women in midlife.
No diets. No guilt. No perfection.
Just practical habits that actually work.
The Veravee Philosophy
We Don't Believe In Perfect. We Believe In Better.
Never eat pizza.
Never drink wine.
Never eat dessert.
You will never hear us say those things. Instead, we'll help you make small changes that fit your real life.
Healthy habits should feel sustainable - not restrictive.
Start Here
Two Simple Daily Goals
If you only focus on two things, focus on these. They make the biggest difference for women in midlife.
Protein
Aim for approximately:
100 g
per day
Protein helps support:
- Muscle
- Metabolism
- Healthy aging
- Feeling full
- Recovery
Fiber
Aim for:
25–35 g
per day
30 grams is a great goal for most women.
Fiber supports:
- Gut health
- Blood sugar
- Heart health
- Feeling full
- Healthy digestion
Did You Know?
A Few Things Worth Knowing
Most women don't eat enough protein.
Most women get less than half the fiber they need.
Muscle naturally declines during midlife - unless we protect it.
Fiber feeds the healthy bacteria in your gut.
Protein helps you stay fuller longer.
Healthy muscles help support metabolism.
Build a Better Plate
Simple. Clean. Easy to Remember.
No measuring cups required. Just glance at your plate.
½ Vegetables
Fill half your plate with color.
¼ Protein
A palm-sized portion at every meal.
¼ Smart Carbs
Whole grains, beans, fruit, or starchy veg.
Smart Snacks
Reach for These Between Meals
Protein Snacks
- Greek yogurt
- Quest chips
- Turkey roll-ups
- Protein shakes
- Beef jerky
- Cottage cheese
- Hard-boiled eggs
Fiber Snacks
- Popcorn
- Berries
- Apple with peanut butter
- Roasted chickpeas
- Vegetables and hummus
- Pear
- Chia pudding
Better Swaps
You Don't Have To Give Up The Foods You Love.
Focus on adding better choices - not taking foods away.
Instead of
Regular tortilla
Try
Mission Carb Balance Tortilla
Instead of
Sugary yogurt
Try
Greek yogurt
Instead of
Potato chips
Try
Quest chips or popcorn
Instead of
Ice cream
Try
Yasso Frozen Greek Yogurt Bars
Instead of
White bread
Try
High-fiber bread
Instead of
Sweet coffee drinks
Try
Protein coffee
Instead of
Regular soda
Try
Zero Sugar soda
Real Life Nutrition
Yes… You Can Still Enjoy Life.
Life is meant to be lived. Here's how to enjoy it and still feel great.
Coffee
Drink it.
Just watch the added sugar.
Adding protein is a bonus.
Alcohol
Enjoy the wine.
Enjoy the vacation.
Enjoy date night.
You don't have to eliminate alcohol to make progress. Choose lower-sugar options when possible:
- • Dry red wine
- • Brut Champagne
- • Vodka soda
- • Tequila soda
- • Light beer
• Alternate alcoholic drinks with water.
• Eat protein before drinking.
• Never feel guilty. Progress > perfection.
Vacation
Enjoy the memories.
Return to your normal routine when you get home.
Holidays
One meal won't ruin your progress.
Consistency matters far more than perfection.
Eating Out
Build your meal around protein.
Add vegetables.
Enjoy the meal.
Move on.
Three Weeks of Simple Meal Ideas
Realistic Combinations for Busy Women
No complicated recipes. Just simple ideas you can mix and match.
Week 1
Breakfast
Greek yogurt + berries + chia seeds
Lunch
Grilled chicken wrap in a Mission Carb Balance tortilla with veggies
Dinner
Salmon, roasted broccoli, and a small sweet potato
Snack
Apple with peanut butter
Week 2
Breakfast
Veggie egg scramble with avocado toast
Lunch
Big salad with rotisserie chicken, beans, and olive oil
Dinner
Shrimp stir-fry with frozen veggies and brown rice
Snack
Cottage cheese with raspberries
Week 3
Breakfast
Protein shake with frozen berries and chia seeds
Lunch
Turkey roll-ups with cheese, hummus, and veggies
Dinner
Taco bowl with ground turkey, beans, salsa, and avocado
Snack
Popcorn and a Fairlife Nutrition Plan shake
Grocery Favorites
What to Put on Your List
A simple starter list. Add what you love. Skip what you don't.
Protein
- Rotisserie chicken
- Frozen grilled chicken
- Ground turkey
- Salmon
- Eggs
- Fairlife Nutrition Plan
- Oikos Pro Greek yogurt
- Good Culture cottage cheese
- Kodiak protein products
Produce
- Broccoli
- Spinach
- Bell peppers
- Avocados
- Berries
- Apples
- Bananas
- Lemons
Frozen
- Frozen grilled chicken
- Frozen berries
- Frozen edamame
- Frozen broccoli
- Yasso Greek yogurt bars
Pantry
- Mission Carb Balance tortillas
- High-fiber bread
- Chia seeds
- Beans (canned or dried)
- Olive oil
- Fiber One products
Snacks
- Quest chips
- Popcorn
- Hummus
- Hard-boiled eggs
- Beef jerky
Drinks
- Sparkling water
- Protein coffee
- Unsweetened almond milk
- Zero Sugar soda (for swaps)
FAQ
Frequently Asked Questions
Ready For More?
Ready For A Personalized Plan?
Nutrition is just one piece of the puzzle.
If you're struggling with stubborn weight gain, low energy, poor sleep, changing hormones, or aging skin - we're here to help.
Small Changes. Better Choices. Real Results.