Beatrice Caffrey

Beatrice Caffrey Food & Fitness for Midlife

04/09/2026

Protein Oats

5 minutes to make
High protein
High fibre

Fuels my training and my lifestyle šŸ’„

40g rolled oats
30g protein powder (I use Whey 360 from
10g flaxseed or chia seeds
200ml almond milk
150g mixed frozen berries
Lemon zest

396 calories
29.4g protein
13.8g fibre

Donā€™t want to use protein powder?
Donā€™t want to use the microwave?
Thatā€™s fine. Maybe itā€™s just not a recipe for you then šŸ™šŸ»

03/09/2026

This is so simple but you can add it to any meal ā€¦

150g Greek yoghurt
I usually also a few drops of some liquid stevia and some berries
Only an extra 80 calories and 15g of protein šŸ’„

Any questions about high protein meals? Ask below.

29/08/2026

āŒ Carbs donā€™t make you fat.
But going over your overall calories can, especially if it happens regularly over time cause your body to gain fat.

šŸž Carbs just taste good.
Thatā€™s why itā€™s easy to overeat them without realising.

If your goal is fat loss, donā€™t cut carbs. Just measure them.A food scale will save you from guessing (and underestimating).

Hereā€™s what 200 calories of carbs looks like šŸ‘‡
šŸ„” 240g sweet potatoes (raw)
šŸ„£ 60g Kelloggā€™s All-Bran
šŸ 55g uncooked pasta (ā‰ˆ160g cooked)
šŸž 2 slices of bread (varies by brand)
šŸ„ Ā¾ croissant (average croissant ā‰ˆ220ā€“250 kcal)
šŸŒ¾ 50g rolled oats

Which one would you pick for 200 calories?

28/08/2026

Whatā€™s the oldest food youā€™ve ever found in your pantry?

šŸ«ØšŸ¤”

28/08/2026

All my meals were cooked from scratch. No processed foods.

I was eating healthy. I was ā€˜eating intuitivelyā€™. I would have probably even said ā€˜I eat really cleanā€™ šŸ™ˆ I believed the narrative that calories were not an issue.

Yet I was gaining weight steadily. And before you say it - no it wasnā€™t my hormones.

Until I understood that you can eat healthy, you can eat ā€˜cleanā€™. But you can still gain weight.

The narrative that calories donā€™t matter is simply not true. Yes the quality of the calories matters but the overall amount has to be equal to your energy output for your body not to gain weight / fat.

And macros matter too, not just calories. Thatā€™s where you learn whatā€™s actually in the food youā€™re eating.

It can be a little daunting at the start but I realised it was just another skill to learn. And once I started to apply it, the weight not only came off but it stayed off too.

AND I was eating all the food that I wanted to eat.

Not afraid of bigger meals, high in protein. Because it meant that snacking was no longer an issue.

Have you had a similar journey? Iā€™d love to hear.

27/08/2026

Easy Chicken Meal Prep

Spices used:
Smoked paprika, garlic powder, onion powder, ground cumin, salt, pepper, mixed herbs, tomato puree, olive oil, lemon juice, Greek yoghurt

Bake at 200Ā°C/400Ā°F for 30 minutes.

Keeps in the fridge for 4-5 days. Use in salads, wraps, sandwiches or for anything else.

26/08/2026

I could sit here and say that I wasted all those years

and sometimes that thought does creep in

but then I remind myself

that it is never too late.

You can change the trajectory of your life at any age.

But you must make that choice.

show up even when you donā€™t want to,

when youā€™re not motivated,

or donā€™t feel like it.

Because if you donā€™t show up for yourself -

who will?

ā¤ļø

26/08/2026

Easy high protein breakfast

225g 0% Greek yoghurt (or use Greek yoghurt of your choice)
20g vanilla protein powder (I use Whey 360 or Vegan 360 from
100g mixed fruit
40g granola

Sorry correct macros are
409 calories
45g protein
11g fibre

25/08/2026

Iā€™m 57 and Iā€™m not afraid to admit that

1. I find the thought of turning 60 in 3 years scary. I certainly donā€™t think that Iā€™m still in my 20s but in my head I am probably forever in my late 40s or early 50s.

2. I can still find myself thinking that I need another qualification or that I donā€™t know enough. That others have it figured out and I donā€™t. I guess the belief of not knowing enough will never end because there is always more to know and to learn.

3. I find it hard to talk about myself here or ā€˜my storyā€™. Iā€™m not sure why that is but I know that it is helpful. And I donā€™t want to come across here as someone who has it all figured out and never fails at anything because I donā€™t have it all figured out and I get things wrong. But as my platform has grown I have become more cautious about what I give away about myself.

4. I could easily work 7 days. I love what I do and the challenge with running your own business is that you are the team. Everything happens with you. I havenā€™t yet figured out which parts of it I should delegate.

5. I absolutely dread the thought of my dog Lacie dying. We have had 2 Goldens before but I know that this time, it will hit me very hard. Between now and then I will give her as much love, kisses and hugs as I want to.

6. I donā€™t have a big social life or social circle. I donā€™t need many people around me, I am very self contained. I donā€™t know if that is a good thing or a bad thing but I am happiest with my little family around me.

7. I scroll on my phone at bedtime when I know itā€™s not helping me with sleep.

Donā€™t believe anyone who portrays the perfect life here on social media. It doesnā€™t exist. We all struggle with one thing or another. ā¤ļø

My goal is to tell you more about my story šŸ¤—

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