Our recipes are specially created to be healthy, nutritious and family friendly. Tuck in!
the health boost
helping you to thrive in midlife
Welcome to The Health Boost! We want to help you navigate through the menopause with confidence. With the right nutrition, exercise and lifestyle we can all thrive in our midlife and beyond.
how we can help you
Kat is a nutritional therapist and Val is a personal trainer based in Sevenoaks, Kent. Together they set up The Health Boost to share their love of healthy food, exercise and their knowledge of our bodies as we go through the menopause. You will find over 250 healthy recipes to support your midlife health.
Kat is an experienced nutritionist supporting clients online. She helps women lose weight, balance their hormones, support their digestion and feel great again through bespoke nutrition programmes. She will coach you to make long lasting changes to your diet and lifestyle to live the healthiest life you can.
Val is a personal trainer who focuses on a personalised and balanced approach to physical activity with a specific interest in strength training for women. She strongly believes that 40+ women should include weight training in their exercise routine in order to feel stronger, more energised, capable and confident.
If you're looking for a breakfast that does serious nutritional work without feeling heavy, this silken tofu berry bowl deserves a spot in your rotation. Blended smooth and left to set in the fridge, it has a thick, creamy texture somewhere between a mousse and a pudding – and at 27g of protein and nearly 17g of fibre per serving, it punches well above its weight.
If you are looking for a high protein, high fibre breakfast that actually feels like a treat, this berry cheesecake chia pot is it. Inspired by all the flavours of a classic cheesecake but packed with nutrients to support your midlife health, it delivers around 40g of protein and 12g of fibre in a single pot — with no added sugar. The creamy layers of Greek yoghurt and cottage cheese give you a brilliant protein hit first thing in the morning, while the chia seeds and raspberries take care of your fibre. Best of all, you make it the night before, so breakfast is ready and waiting. This is exactly the kind of easy, nutritious breakfast we love – simple ingredients, big benefits.
This spicy tomato turkey mince, lentil and beans soup is a nourishing, high-protein and high fibre meal that’s perfect for batch cooking and busy weeks. Made with lean turkey mince, red lentils, beans and plenty of veggies it’s hearty filling and packed with nutrients. Suitable either for a lunch on the go in a flask or an evening meal that the whole family will enjoy.
This is the kind of high protein breakfast bowl you can have 2 or 3 times a week with minimun prep time. Make the greek yoghurt and chia seed base so there is enough for 3 days. Each morning, serve in a bowl or container to go and add a variety of fruits, nuts and seeds. You should be able to hit 30g protein and about 10g fibre.
Visit our shop where you can purchase our Strong Women ebook; ready-made meal plans; book a bespoke tailor made meal plan taking in your dietary needs or book to attend one of our workshops.
