Janice Tracey Nutrition

30/03/2026

Best cottage pie EVER For Women over 50

A few wee twists on the classic cottage pie increase the protein and fibre, boost the nutrients and keeps the starchy carbs moderate and balanced.

Tastes amazing, I make this most Sundays in preparation for Monday night dinner with the grandchildren.

💡 Why this works for women over 50

• High protein (30g+) → supports muscle, metabolism, and fullness
• Fibre-rich → great for gut health and blood sugar balance
• Balanced carbs → steady energy without spikes
• Real, satisfying food → easy to stick to and family-friendly

Comment COTTAGE and I’ll send you the recipe, nutrient breakdown, and the products I use that make the difference.

27/03/2026

M&S Freezer Friends

🫛Broad bean, Edamame and Pea mix
❤️Why I Love It? It’s green, handy cook from frozen, easy to add to curries, soups and stews. 4g fibre, 8g protein and only 80 calorie per 85g portion.

🍆Chargrilled Mediterranean Vegetables
❤️Why I Love It? Provides a great diversity of colour and texture, no added oils or flavourings - just nice chunky veg. 2g fibre per 1-2 pack, high in vitamin C and loads of other antioxidants.

🍗Chicken Bone Broth
❤️Why I Love It? Handy when I have no home made broth and can’t get my hands on broth. Very full on flavour and nutrients. The individual portions mean I can use one or two at a time. 2 discs give me 12g protein. Drinkable on its own for a quick protein boost.

27/03/2026

Chicken Noodle Soup - super easy, super nutritious, anti inflammatory, gut healing and high in protein. Oh, I forgot to say, so tasty I make it on repeat.

🎁For You: I’ve pulled together the recipe, nutrient breakdown, 5 different options for chicken stock, my own chicken bone broth recipe and tips for checking the temperature of chicken.

Comment CHICKEN SOUP and I’ll send you it all.

26/03/2026

05/03/2026

Ready in 15, high protein, high fibre, low effort, low cost, almost no chopping.

Tuna and Pepper Pasta Bake

1 tin mixed beans in taco sauce
1 tin tuna
1/2 bag frozen mixed sliced peppers
1/2 courgette chopped
Yellow pea protein pasta (85g)
Any protein pasta will do eg lentil pasta in Tescos
2tbs nutritional yeast (optional)
Dried oregano

Boil pasta as per instructions, normally about 10 minutes.

Stirfry courgette and peppers, add in taco beans and tuna. Add in nutritional yeast if using (gives an extra cheesy flavour and extra nutrients), and some dried oregano.

Add the cooked pasta to the beans, tuna and veg mix with a few tbs of the pasta water.

Pile into a dish and top with cheese. Brown in airfryer or under a hot grill.

09/02/2026

Rosemary and Sea Salt Oatcakes. These are so easy to make with ingredients you’ll have in the cupboard. Oats, water, herbs, salt and a tiny bit of butter. Pop “Oatcakes” in the comments and I’ll send you the recipe and options for a sweeter version I always make at Christmas.

04/02/2026

Does anyone have any spare kefir grains? I have a workshop coming up and am a bit short?

03/02/2026

Oooh I love this. Going out for placeholder walk today

25/01/2026

Magic mince 10 portions

Adding Green and red lentils, a generous sofrito mix of carrots, celery, garlic and onion, chopped mixed peppers, 3 or 4 cubes frozen spinach, any other veg you fancy, tinned tomatoes and stock gives you a massive pot of bolognese.

I make up stock with Dr Coys beef bouillon and a teaspoon of miso paste. Dr. Coy’s is the only bouion without sugar, yeast, starch, palm fat or MSG.

This pot made me a generous lasagne for 4 adults and 2 children, topped with a high protein cottage cheese and some grated cheddar, and enough for spaghetti bolognese for 2 adults and 2 children.

Comment “Magic Mince” and I’ll send you my recipe with some notes and tips.

04/01/2026

Check this out, a great way to stay positive and peaceful in 2026

30/11/2025

Women over 50, Willpower is not the problem. "Your willpower will never beat your environment." James Clear. Explore how to design a supportive space that aligns with your health goals! Read more on my blog: https://wix.to/vWjSdmP

Women over 50, "Your willpower will never beat your environment… Don’t swim upstream." James Clear