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Beatrice Caffrey Food & Fitness for Midlife

There is so much fighting about ‘should you eat 0% fat dairy or full fat’. I’m going to let you in on a secret (not real...
22/10/2026

There is so much fighting about ‘should you eat 0% fat dairy or full fat’.

I’m going to let you in on a secret (not really a secret): you can have it both ways.

You can have meals with 0% fat diary and others with 10%. You don’t have to be either or. The beauty of life, a healthy relationship with foods and macros is that all foods can fit.

Today’s breakfast.

2 eggs with 100g cottage cheese, scrambled eggs
2 slices of bread
Some fresh red pepper strips
Greek yoghurt with fresh fruit

And as always lots of seasonings to make food tastier.

21/10/2026

Questions? Ask below 👇

The fish was €22, but that gives me 6 portions.

Protein powder - I don’t have a preferred bran, usually go for a Whey Isolate.

Creatine - look for Creatine Monohydrate.

21/10/2026

20g Protein Conparison (REPOST)

Greek yoghurt - 108 calories
Mixed nuts - 784 calories
Large Eggs - 204 calories
Tuna - 87 calories
Cheese - 333 calories
Protein Granola - 515 calories
Chicken breast - 90 calories
Tofu - 180 calories

Not all protein sources are equal. A food is considered a good source of protein if it contains at least 10g of protein per 100 calories.

Struggling to hit your protein goal?

Here are a few things that I always have in my kitchen, fridge, and freezer so I can make my high-protein, high-fiber br...
20/10/2026

Here are a few things that I always have in my kitchen, fridge, and freezer so I can make my high-protein, high-fiber breakfast bowls. They are the perfect quick post work meal that you can also take with you if needed.

- 0% fat Greek yogurt
- Almond milk or regular milk
- Oats
- Granola
- Chia seeds
- Linseeds
- Protein powder
- Stevia drops
- a mix of fresh fruit like kiwi, blueberries, and anything else that could be in season
- some frozen fruit like frozen blackberries and frozen raspberries

Questions? Drop them below. ⬇️

I know you all get far more excited when I post about Lacie than anything else 😂 So here is her perspective of the last ...
19/10/2026

I know you all get far more excited when I post about Lacie than anything else 😂 So here is her perspective of the last 4 week.

She wants everyone to know that she’s doing great. There are never enough walks for her (in her opinion) but the fact that every coffee comes with a biscuit is a great idea (also her opinion).

We are all motivated. Motivation is the reason why we do something.All actions lead to either pleasure or pain. Comfort ...
18/10/2026

We are all motivated.

Motivation is the reason why we do something.

All actions lead to either pleasure or pain. Comfort or discomfort. As human beings we are programmed to seek pleasure/comfort.

It all comes down to your own personal perception of what pleasure or pain is. For some it is the pleasure of staying on the sofa. For others it is the pleasure of a walk. The pain of inaction vs the pleasure of seeing change happen in your life.

Ask yourself what you get from your current behaviour. What’s the long term cost of not taking action?

16/10/2026

Please stop and realise what you have achieved 🙌🏻

Life at maintenance is where it should be loved. Not trying to lose the last 2kg.

15/10/2026

📍 SAVE this one for later 📍 (Repost)

Chicken Sausages & Gnocchi Tray Bake

🍽️ Serves 6 | ⏱️ 55 mins | 🔥 One-pan recipe

Ingredients:
* 800g potato gnocchi
* 250g baby tomatoes
* Handful of spinach, chopped
* 12 chicken sausages, cut into 6 pieces each
* 1 large jar of tomato pasta sauce 🍅
* 1/2 tsp salt
* 1/2 tsp ground pepper
* 1 tsp mixed dried herbs
* 1 tsp smoked paprika
* 250ml stock
* 250g low fat grated cheese 🧀
* Optional: green veg such as broccoli 🥦

Method:
1. Preheat oven to 170°C / 375°F.
2. Add gnocchi, tomatoes, spinach, chicken sausages, pasta sauce, herbs, spices and stock to a large baking dish. Mix well.
3. Cover with foil, then bake for 45 mins.
4. Remove, sprinkle with grated cheese and return to the oven for another 5-10 minutes until the cheese is fully melted.
5. Serve with cooked green vegetables.

Macros per portion (with 150g green veg):
👉 547 cals | 40.8g protein | 50.5g carbs | 18.6g fat | 7.1g fibre
✨ FOLLOW .caffrey_ for more high-protein, high-fibre recipes that make hitting your goals EASY + delicious!

13/10/2026

No, no, no, no … yes!!

Whole food protein sources are always better than ultra processed protein sources. You’ll also end up spending far more money ☹️

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Greystones

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Monday 9am - 5pm
Tuesday 9am - 5pm
Wednesday 9am - 5pm
Thursday 9am - 5pm
Friday 9am - 5pm

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