Post by @nataly_runn

At 37, I cut out sugar and ultra-processed foods and lost 44 lbs (20 kg). It transformed my health. What kept me consistent wasn’t willpower. It was whole foods. Here are my TOP 20 foods I eat every week. 1. Eggs: Complete protein, healthy fats, and choline for brain health. 2. Salmon: Rich in omega-3s for heart and brain health. 3. Cottage cheese: High in protein to support muscle and keep you full. 4. Tuna: Lean protein for muscle maintenance and recovery. 5. Sardines: Packed with omega-3s, calcium, and vitamin B12. 6. Beef and steak: Provide protein, iron, zinc, and vitamin B12. 7. Chicken thighs: Satisfying protein that supports muscle growth. 8. Shrimp: High in protein and low in calories. 9. Avocado: Healthy fats, fiber, and potassium for lasting fullness. 10. Broccoli: Provides fiber, antioxidants, and vitamin C. 11. Cauliflower: Low in carbs and rich in fiber and vitamin C. 12. Mushrooms: Provide B vitamins and antioxidants. 13. Leafy greens: Packed with micronutrients and fiber. 14. Kimchi: Fermented vegetables that support gut health. 15. Olives: Healthy fats and antioxidants for heart health. 16. Chia seeds: Rich in fiber and plant-based omega-3s. 17. Tahini: Provides healthy fats, calcium, and minerals. 18. Blueberries: Rich in antioxidants and fiber. 19. Extra virgin olive oil: Rich in polyphenols and heart-healthy fats. 20. Dark chocolate (85–90%): Provides cocoa antioxidants with less sugar. Do you eat any of these whole foods every week too? 👇 Save this list and follow for more simple nutrition, strength training, and healthy living after 35. 🤍 #wholefood #healthyeating #womenover35 #highproteindiet #noaddedsugar