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

07/04/2026

These plans are built to make eating for fat loss and energy simple 👏🏼

Every meal is designed around roughly 30g protein, 10g fibre, a little healthy fat and a range of nutrients to support steady blood sugar, better energy and fewer cravings.

I know I’m blowing my trumpet here, but I get a LOT of compliments on my food, women love the recipes and enjoy eating like this on repeat. No overthinking, no restriction, just balanced meals that actually keep you full and satisfied.

You’ll also get simple food prep strategies to take the decision fatigue out of busy weeks, plus shopping lists, snack lists and clear guidance on how to approach the plan for fat loss in a way that’s realistic and sustainable.

If you want to see how it works, comment plan and I’ll send you the link to find out more 😊

I thought this would be nice for Easter weekend as some of you might be out and about at markets and the likes! Eating s...
05/04/2026

I thought this would be nice for Easter weekend as some of you might be out and about at markets and the likes!

Eating seasonal and local foods has a few meaningful advantages, both nutritionally and practically:

🪴Better nutrient quality
Produce that’s in season is usually harvested closer to ripeness. This matters because some nutrients, particularly vitamin C and certain plant compounds, can decline over time in storage and transport.

🪴Supports taste and satisfaction
Seasonal foods tend to taste better because they’re grown and picked under the right conditions. That often makes meals more enjoyable.

🪴Less reliance on ultra processed options
When you’re working with what’s available locally, it naturally encourages cooking from whole foods rather than relying on packaged convenience options.

🪴More variety across the year
Eating seasonally means your diet changes over time, which supports a broader intake of different micronutrients and plant compounds. This is beneficial for overall health and gut diversity.

🪴Sometimes more cost effective
Foods in season are typically more abundant, which can make them cheaper and more accessible. Although don’t try and buy Ayrshire new potatoes in season – a bag last year cost me almost £10😂

Generally, local, seasonal produce generally requires less transport, storage and energy input compared to out of season foods grown or shipped long distances.

What you enjoying?

It’s ok to use food as a comfort, reward or to eat for other reasons than biological hunger. It’s when food is eaten qu...
01/04/2026

It’s ok to use food as a comfort, reward or to eat for other reasons than biological hunger. It’s when food is eaten quickly, in secret, or with a sense of guilt, it keeps it in that “forbidden” category. That’s what gives it more power and makes it feel harder to stop.

By sitting down, putting it on a plate and eating it openly, you bring it into your awareness. You’re no longer on autopilot, you’re making a conscious choice
That changes how you experience it. You’re more likely to slow down, actually enjoy it, and feel satisfied.

It also removes the guilt, which is key. Because when that “I’ve blown it” story isn’t there, you don’t get the spiral that usually follows.

Make it intentional and when it doesn’t feel that way, practice a pause and have your toolkit of other thigs you can turn to ready to go….

Got any other tips and techniques? Drop ‘em in the comments!

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30/03/2026

Another simple, healthy lunch idea that supports energy and appetite 🙌

Built around the perfect balance of protein, fibre and micronutrients. bitter leaves for fibre, gut health and antioxidants, yellow pepper for vit C, spring onion for prebiotic fibres that support gut bacteria and lots of B vitamins in the chicken to support energy metabolism.

Prep tip: You can make this really easy by prepping your chicken ahead….
Cook off a couple of chicken breasts in advance
I use a lidded dish with a little water to poach, season and something like smoked paprika . bake for 25mins on a 180c fan. Or buy cooked chicken breast if you prefer.

Pop it into lidded containers and you’ve got a balanced, high protein lunch ready to go

Serves 2
371cals 41g protein 8g fibre
Ingredients:
2 small chicken breast (approx. 210g)
200g Tinned chickpeas
30g rocket
1 large yellow pepper
4 Spring onions
1 Tbsp Light mayo
Squeeze sriracha
Salt and pepper
Method:
Chop the chicken pepper and onions, Place in a bowl, season, add the mayo and sriracha, stir to coat before folding through the rocket.

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28/03/2026

Sustainable fat loss is what we’re here for

It’s also important to understand the difference between weight loss and fat loss:

Weight loss includes water, glycogen and sometimes muscle.

Fat loss is what most of us are actually aiming for.

Faster isn’t always better if it’s not sustainable.

This is why we focus on balanced meals, regular movement and building something you can actually stick to.

Staying consistent, even when it’s not immediately rewarding, is where the shift happens.

The rate of weight loss will vary from person to person. It depends on your age, body size, activity levels and how consistent you can be.

If you’d like a free one day meal plan and a simple 10-minute strength session, comment strong and I’ll send it over.

If your energy has been off, check and see if you’ve been neglecting any of these little? Lack of energy can often a ref...
26/03/2026

If your energy has been off, check and see if you’ve been neglecting any of these little?

Lack of energy can often a reflection of what’s happening in your day to day habits. Even around meno!

In midlife especially, things like blood sugar regulation, sleep, movement and nutrient intake start to have a bigger impact on how you feel.

Simple things like building balanced meals, eating enough across the day, getting outside, moving regularly and staying hydrated can make a noticeable difference.

A few consistent habits can really support steady energy.

Start with your meals. They do more of the heavy lifting than you think.

Check out my meal plans! Link in bio 😍

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25/03/2026

Here’s how: slice the breast #
in two. Pop it in a lidded oven dish with a little water so it poaches a bit, seasoning and your fav spices, I love smoked sweet paprika.

Next day chop it up and mix with a source of fibre: chickpeas/beans or tinned lentils , your choices of salad veg ( I use celery, pepper, spring onions and rocket) and dress 😊

Double up for two lunches 🙌

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Weight loss isn’t just about numbers… it’s about how your body responds to what and how you eat.If you’re constantly thi...
24/03/2026

Weight loss isn’t just about numbers… it’s about how your body responds to what and how you eat.

If you’re constantly thinking about food, picking at things, or finding evenings unravel…it’s not a willpower issue, it’s usually a plate design, structure and mindset problem.

When you build meals around protein, fibre and enough food earlier in the day, you stabilise appetite, energy and cravings.

When you prep a little, you make those choices easier when life gets busy.

When you stop putting foods off limits, you take away the urgency and “last chance” eating.

And when you focus on consistency over perfection, everything starts to feel more manageable.

Yes, fat loss does require a calorie deficit.
But you don’t need to obsess over numbers to create one.

When your meals are balanced and your appetite is regulated, a deficit often happens more naturally and sustainably.

This is how you create change that actually lasts.
If you want to see what this looks like in real life,
comment PLAN and I’ll send you a simple day of eating to get started.

I know that, “1 in 2” stat is confronting, but this is about awareness, not fear.Bone loss starts quietly in midlife, of...
22/03/2026

I know that, “1 in 2” stat is confronting, but this is about awareness, not fear.

Bone loss starts quietly in midlife, often before we think about it. The good news is we can influence it.

Bone is living tissue. It responds to how you eat and how you move.

The fundamentals matter most:
🦴Protein to support structure and muscle
🦴Calcium as the raw material
☀️Vitamin D to absorb and use that calcium

Vitamin D is key in the UK. With limited sunlight, especially October to March, a daily 10 microgram (400 IU) supplement is recommended.

It’s fat soluble, so take it with food that contains some fat. Oil-based options can work well. I use Viridian in an orange oil base.

Some people may benefit from supplementing year round, particularly with limited sun exposure or darker skin.

Alongside this, strength training is one of the most effective ways to support bone density. Bones need load.

And often overlooked: Chronic under-eating and restrictive dieting can work against bone health.

Your body needs enough energy and nutrients to maintain and repair.

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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.