The Mindful Cook

The Mindful Cook Nutrition and Eating Psychology Coach. ⚡️ I help midlife women ditch diets, gain energy & lose fat with no-BS, evidence-based nutrition and meal plans.

Co-founder Strong & Nourishe No BS, science-backed nutrition for women who want to feel strong, energised & confident in 40s & 50s. My coaching bridges the gap between knowledge and taking action. Nutrition coaching goes beyond simply telling you what to eat—it’s about helping you take clear, achievable action to make lasting changes. With personalised guidance, we’ll focus on building sustainable habits that fit seamlessly into your lifestyle. It’s not just about knowledge; it’s about giving you the tools, strategies, and accountability to turn that knowledge into action. Together, we’ll break your goals into simple, manageable steps, so you feel confident and in control. Meal plans | Membership | Strong & Nourished

A chat with Sara Davies about experiences of dieting, and how our perspective on food can begin to shift as we gain know...
19/02/2026

A chat with Sara Davies about experiences of dieting, and how our perspective on food can begin to shift as we gain knowledge, confidence, and self-trust.

So many women have spent decades trying to follow rules that were never designed to support their physiology or their long-term wellbeing. What becomes clear over time is that nourishment, understanding, and consistency are far more powerful than restriction.

This is one to listen to if your relationship with food has evolved, or if you feel it beginning to.

Thank you so much to for bringing such openness and wisdom to this conversation.

Strong and nourished next intake starts March 2nd doors are open now and the link is in mine and Hol’s bio 💕🙌

https://www.themindfulcook.co.uk/strong-and-nourished

BUZZING!!!

10/02/2026

Most women know muscle mass matters in midlife.

But what often gets missed is how much more changes when you get nutritional balance right and include regular strength training.

Meals that prioritise protein and fibre are linked with better appetite regulation, steadier energy and support for muscle as we age. Add in strength training, and you’re also supporting bone strength, mobility, body composition and everyday function.

This doesn’t have to be hard or time-consuming.

Short, progressive strength sessions and simple, nourishing meals can be enough when they’re done consistently and in a way that fits your life.

If you’re curious about what this approach looks like in practice, we’ve put together a free day of balanced recipes and a short strength workout.

Comment STRONG and we’ll send you the link. 🙌

09/02/2026

What would make eating in a way that supports your metabolic health sustainable for you?

For me, it must be enjoyable. Because if it isn’t, it won’t last. What if the problem isn’t willpower, but that the way you’ve been taught to eat just isn’t sustainable? Honestly, you do not have to restrict or deprive yourself to win at fat loss.
When eating well feels enjoyable and doable, it stops feeling like a plan and starts feeling like your normal. And that’s the shift I help women make.

Maybe its eating the same things you enjoy on repeat because it’s easy
Maybe it’s about having that evening snack to look forward to because it shouldn’t be off limits and savouring it
Maybe you like variety and have to have different flavours and foods

Whatever it is, you gotta make it work for you so you can do it long term, and that’s what I’m here to help you with

Save this. Share it with someone who’s fed up of starting over.

05/02/2026

Doors are open again. We start on March 2nd.

We’ve helped hundreds of women like Sara. Busy, capable women who are trying to look after themselves but have reached a point where their bodies feel harder to live in than they used to.

If you’re in your 40s, 50s or beyond and quietly wondering why things feel more difficult, you’re not imagining it. Many women tell us they’re eating reasonably well, moving their bodies and doing their best, yet they feel more tired, more hungry and they’re gaining weight.

Often it isn’t one big thing that’s wrong. It’s a gradual build-up…
🫥Less energy.
🫥Sleep that doesn’t fully restore you.
🫥Meals that don’t keep you going like they once did.
🫥Advice that either no longer fits or asks too much when life already feels full.

This is exactly why we created Strong & Nourished.

Rather than pushing harder or cutting more, our work is about supporting your body through this stage of life. We work with appetite, hormones, muscle and recovery, not against them. Fat loss and improved health markers are still very possible in midlife, but the approach needs to be steadier, kinder and far more realistic.

we’ve put together a free day of recipes and a strength training session so you can experience this approach for yourself.

Comment STRONG and we’ll send it to you.

51 today! I am grateful I am here and have the gift of health. 2025 was my best year so far. It was far from stress free...
03/02/2026

51 today!

I am grateful I am here and have the gift of health.

2025 was my best year so far. It was far from stress free. There have been moments where I’ve felt stretched, tired and overwhelmed. But I’m also deeply grateful and genuinely happy.

For me hitting 50 was about letting go of old stories that no longer serve me and embracing joy. What is about hitting 50 and feeling like we can conquer the world? More of that!

One big shift was accepting that movement needs to happen regularly. No more sitting all day and wondering why my back hurts. Walking, fresh air and regular movement are non negotiable. Having been suffering with lower back pain, I’m now pretty much pain free.

Work-wise, it’s been an incredible year. The business has grown in a way that feels aligned, and I’ve had the confidence to do things my way rather than worrying about what other people think.

I’ve also taken real responsibility for my mindset. Not perfectly, but consistently. Doing the work, checking in with myself, and choosing responses that support me rather than drain me.

I’m sharing this because I hope it offers a bit of reassurance. Life in your 50s doesn’t have to be about coping or getting through. You can definitely support yourself through lifestyle measures.

50 isn’t the new 30. For me, It’s better. More confidence, more grace, and far more self-trust.

Thanks for being here and sharing my birthday with me 🎂

How to add meaningful amounts of protein and dietary fibre to everyday evening meals. These are the foods that can reall...
02/02/2026

How to add meaningful amounts of protein and dietary fibre to everyday evening meals. These are the foods that can really support that, without overcomplicating dinner.

Traditionally many of us were taught to go light on carbohydrates in the evening. In reality, maintaining balance across the whole day is far more important. Protein, fibre and carbohydrates all play a role in energy, appetite regulation, recovery and sleep, especially in midlife.

Evening meals are often a pressure time with demands of family, being tired after a busy day and other ‘stuff’ is in the mix so it’s often where protein drops off, fibre gets squeezed out, or plates become a bit too “light” to properly support the day you’ve had.

This is the final post in this protein and dietary fibre series and I hope it’s been genuinely useful. Look out for a dinner recipe from the Winter Plan coming soon.

What would you like to see next? Tell me in the comments 🙌

💾save this for later 📧share with a friend

29/01/2026

This peanut chicken jar is a proper weekday workhorse. High protein, fibre-rich and built to keep you full and focused, not rummaging for snacks an hour later.

Each jar comes in at around 393 kcals with 37g protein and 7g fibre, which is exactly the combination we want for appetite regulation and steady energy.

Balanced meals like this make it much easier to not overeat, and keep you feeling satisfied

Recipe:
Makes 3 jars
Dressing
1.5 tsp smooth or runny peanut butter
2 tbsp hot water
2 tbsp soy sauce
1.5 tbsp rice vinegar
1.5 tbsp honey or maple syrup
1 tbsp extra virgin olive oil
1 tsp garlic powder
Dash of Tabasco sauce

For the jar
2 medium chicken breasts, approx. 240 g total, cooked
100g red cabbage, finely shredded
150g edamame beans
120g pre-cooked vacuum-packed quinoa
1 medium red or yellow pepper, finely sliced
Method:
Dice the cabbage and pepper. Whisk the dressing ingredients until smooth - start with the hut water and PB to soften it. Shred the cooked chicken and mix through 2 tablespoons of the dressing. Combine the quinoa and pepper, then layer the jars with dressing first, followed by quinoa mix, edamame, chicken and red cabbage. Finish with the remaining dressing, seal and refrigerate. They’ll keep for up to four days.

This is the kind of meal prep that supports fat loss without tracking every bite, because the structure does the heavy lifting for you.

Save it 💾 share with a friend 📧 let me know how you get on

Protein and fibre play a key role in how steady your energy feels after lunch and so much more….. Getting enough of both...
27/01/2026

Protein and fibre play a key role in how steady your energy feels after lunch and so much more…..

Getting enough of both at lunchtime helps slow digestion and the release of glucose, which supports more stable blood sugar levels, fewer afternoon energy dips and better appetite control later in the day. This matters for gut health, mood, focus and, over time, sustainable weight management.

This post is designed to help you understand where meaningful amounts of protein and fibre actually come from in everyday foods. Please note: this is not a set of recipes. It’s to help you learn how to build balanced lunches using foods you enjoy, so you can adapt meals with confidence whether you’re batch cooking, eating on the go or pulling something together quickly.

As a general guide, aiming for around 25 to 30 g protein and roughly 10 g fibre at lunch can make a noticeable difference to how satisfied and energised you feel through the afternoon.

This is the second post in this series. Last week we looked at breakfast. Next week we’ll be moving on to dinner. Holler in the comments if this is helpful of you have questions 🙌

25/01/2026

So many women come to us feeling confused and worn down.

They’re eating reasonably well. They’re trying to stay active. They’ve often done all the ‘right’ things they were told would work. And yet energy feels low, progress feels slow, and their body no longer responds the way it used to.

That isn’t a willpower problem.

In midlife, physiology changes. Muscle becomes easier to lose, insulin sensitivity can shift, and recovery matters more. What your body needs now isn’t another diet or more restriction, but a simple, supportive structure that puts the right things in place.

That means eating in a way that consistently supports metabolism, with enough protein to protect muscle, enough fibre to support appetite, blood sugar and gut health, and meals that keep you full and steady through the day.

And it means strength training that’s purposeful, realistic and progressive, to support bone health, muscle mass and metabolic health, without feeling punishing or overwhelming.

Strong & Nourished was built for this life-stage, a time of shifts and also a time when women are often busier. Not extremes. Not quick fixes. Just a calm, evidence-informed approach that helps your body feel supported again.

If this sounds like what you’ve been missing, you’re exactly who this is for. Comment strong and we’ll send you some simple recipes and a short workout 🙌

22/01/2026

Where egg breakfasts often fall short is fibre.

I had a conversation with a client this week who’d eaten an egg-based breakfast that looked great on paper for protein, but by 3 pm she was absolutely ravenous. The missing piece was dietary fibre. Eggs are a brilliant foundation. They’re rich in protein, choline and zinc. But omelettes and egg breakfasts on their own are usually very low in fibre, and fibre is what helps with fullness and blood sugar stability. Without it, hunger tends to creep back quickly.

This breakfast is a great example of how to balance eggs properly.
26g protein 10g fibre 510cals

3 Medium eggs – too much ? Just use 2 for 22g protein
1 Slice of rye sourdough - I used Jason’s no 6 here
80g Avocado
10g Pumpkin seeds
A splash of vinegar to poach.

Toast your bread. Poach the eggs in gently simmering water with a splash of vinegar. Smash the avocado onto the toast, place the eggs on top, and finish with a sprinkle of seeds.

Save and share if egg breakfasts are your thing, and you want them to keep you feeling nice and steady through the day.

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About The Mindful Cook

“In a world full of misleading and confusing information on health, eating and diets, there is this gem called Josie Buck aka The Mindful Cook. Josie is supportive, kind and knowledgable. If you want to change your relationship with food then this is your girl!”

Hi! I’m Josie, AKA The Mindful Cook.

I’m a food and eating psychology coach. I believe that to feel better in ourselves we need to ditch diets, look after our emotional health and nourish our cells with nutritious and delicious food. My online courses and residential retreats teach you how you can harness the power of nourishing food and emotional well-being to become your most marvellous self.

As a food and eating psychology coach, I offer safe and supportive advice to women who are ready to change the way they relate to food and their bodies.