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Carol Mathis

@carolmathis00

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Moms over 40? 🤩
Ready to ditch fat & bloat, balance hormones & level up your life? I got you! ⬇️
Down 19 lbs & 5% body fat + online biz 🏡

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🥔 HIGH-PROTEIN BEEF BOLOGNESE LOADED BAKED POTATOES! 🥔

One of the meals on my meal-prep menu this week, and it’s too good not to share the recipe!

If you’re trying to eat more protein, you don’t have to live on plain chicken and broccoli. 😂

This meal is hearty, comforting, made with real ingredients, and packed with protein! 💪

Here’s how to make it for 4 people!
🛒 INGREDIENTS:
1½ lbs lean ground beef (93/7)
½ cup dry lentils
4 medium russet potatoes (about 6 oz each)
1 can (15 oz) crushed tomatoes
2 tbsp tomato paste
½ medium onion, diced
3 cloves garlic, minced
1 tsp Italian seasoning
½ tsp smoked paprika
Salt & pepper to taste
½ cup beef broth
Fresh parsley or basil (optional)

👩‍🍳 DIRECTIONS:
1️⃣ Bake potatoes at 425°F for 45–60 minutes, until tender.
2️⃣ Cook lentils separately according to package directions. Drain any excess water.
3️⃣ Brown ground beef with diced onion. Add garlic and cook another minute.
4️⃣ Stir in crushed tomatoes, tomato paste, broth, Italian seasoning, paprika, and cooked lentils.
5️⃣ Simmer for 10–15 minutes until thick and flavorful.
6️⃣ Slice open each baked potato, fluff the inside, and top with a generous portion of beef bolognese!

💚 WHY I LOVE THIS MEAL:
✔️ High in protein
✔️ Great source of fiber from lentils
✔️ Naturally gluten-free when using gluten-free ingredients
✔️ No seed oils or unnecessary fillers
✔️ Perfect for meal prepping!
And yes, potatoes absolutely belong in a healthy diet! 🥔🙌

SAVE this recipe for an easy, high-protein dinner and share it with someone who needs new meal ideas!
Healthy eating should taste GOOD! 💚

#HighProteinRecipes #MealPrepIdeas #HealthyComfortFood #RealFood #ProteinGoals LeesSummitMealPrep taken in Lees Summit, Missouri by @carolmathis00

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a day ago

Excited to drop this high protein menu inspo.

You’ll hit 150g+ of protein in under 1600 calories, and everything is simple and repeatable. You can adjust to meet your preferences and goals, but I hope this blueprint gives you some inspiration and simplifies things for you.

Daily Total: 1,590 cal, 152g protein, 36g fat, 160 carb, 33 fiber

Meal 1 - Cottage Cheese Protein Pancakes
420 cal • 40P • 6F • 48C • 4 fiber
• ½ cup cottage cheese
• ½ cup egg whites
• ½ cup oats (dry)
• Cinnamon
Blend → cook 2-3 min per side → top with syrup

Meal 2 - Salmon Veggie Bowl
520 cal • 38P • 18F • 48C • 8 fiber
• 4 oz cooked salmon
• 1 cup broccoli
• ½ cup cooked quinoa
• Lemon + seasoning
Bake salmon → steam broccoli → add quinoa + lemon

Meal 3 - Greek Yogurt Protein Bowl 365 cal • 46P • 7F • 34C • 13 fiber
• 1 cup non fat Greek yogurt
• ½ scoop Arbonne Protein
• ¾ cup blueberries
• 1.5 tosp chia seeds
Stir protein powder into yogurt (add a little water if necessary for smoother consistency) → top with berries

Meal 4 - Egg White Veggie Scramble
200 cal • 28P • 2F • 10C • 5 fiber
• 1 cup egg whites
• 1 cup spinach
• ½ cup mushrooms
Cook mushrooms → add spinach → scramble in egg whites

Sweet Treat - Strawberries + Chocolate Chips
80 cal • OP • 3F • 19C • 4 fiber
• 1 cup strawberries
• 1 tosp sugar free chocolate chips
Slice berries → sprinkle chips → chill 10 min if you want crunch

#highproteinmeals #fatlossrecipes #fatlosscoach #fitover40women taken in BLUSH FITNESS Lee's Summit, MO by @carolmathis00

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2 days ago

Make my morning essentials with me! ☀️

From 144 pounds to 125 pounds! 🙌

My two essentials:
💚 GLP-1 Nutraceutical Supplement: support my metabolic health.
🥤 35g of protein: Fuel muscle growth

It’s not about doing MORE. It’s about finding simple, healthy habits you can stick with.

These two products have been key to helping me reach my goals.

19 pounds down, feeling stronger, and loving my morning routine! 💪 taken in Missouri by @carolmathis00

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4 days ago

These are the 6 habits that keep me leaner at 52 than I was in my 40s.

1. Lift heavier than feels comfortable.
Nothing moved until I picked a weight where 8-12 reps genuinely sucked.

2. Eat more, not less. Protein and fuel for muscle building. 130-150 G protein a day. 1-2 protein shakes a day has been super helpful to reach my goals. I just couldn’t get there with meals alone. MSG me for a LINK for my fav! Which powder you use does matter. So many are loaded with artificial sweeteners, flavors and additives that are not beneficial. And others taste bad.

3. Walk. 10k steps beats joint-pounding cardio.
This does more for midlife fat loss than a sweaty, joint pounding cardio. You only get leaner, faster, stronger when your body has the ability to recover.

4. Pre-sleep protein. 25-30g before bed.
This helped protect muscle and boost calories on days I was super busy & didn’t take time to eat much. Cottage cheese is a great one.

I’d eaten like a rabbit because I was afraid of getting fat.
5. Keep the carbs. Especially after my workout. I have learned to pick more beneficial carbs.
The deficit does the work, not deprivation.

6. Sleep. The unsexy magic bullet.
Sleep is where muscle builds and hunger hormones reset. not always easy when the kids are little but so so important. taken in Missouri by @carolmathis00

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6 days ago

Eight that cost the calories and give the least back.

1. Flavored yogurt cups
→ Most run 15 to 20g of added sugar for around 8g of protein. Oikos Triple Zero is 15g of protein for the same calories.

2. Granola treated like cereal
→ Half a cup is 226 calories and 5g of protein. It is a topping, not a bowl. Two tablespoons.

3. Protein bars with under 15g of protein
→ Flip it over. 200 calories and 8g of protein is a candy bar with better marketing.

4. Ranch poured straight from the bottle
→ Two tablespoons is 145 calories. Nobody pours two tablespoons. Measure it one time and you will never guess again.

5. Coffee creamer you have never measured
→ Four pours before you have eaten a single gram of protein. Measure it for three days and decide if it is worth it—try Fairlife milk instead high protein, not all the added sugars.

6. Rice cakes and crackers as your snack
→ No protein, gone in four minutes, hungry again in twenty. LesserEvil popcorn with a string cheese does more. Or, just plain rice cake with a little almond butter.

7. Smoothie shop smoothies that are not built on protein
→ Most of the menu is fruit, juice and sherbet. Ask for the high protein option or make it at home. So many artificial colors and sweeteners too. Just not worth it to me.

8. The automatic nightly glass of wine
→ Calories with zero protein, and it costs you the sleep that makes the next day easy.

Here is the part nobody says out loud. No single food is putting fat on your midsection. What happens in your 40s & 50s is that protein keeps getting crowded out by things like this, recovery gets worse, and everything gets harder than it needs to be.

Notice that seven of these eight have a swap, not a ban.
That is on purpose. Taking food away and eating less is exactly what kept me tired and stuck for years, and it is the first thing to undo.

I did not lean out by eating less. I leaned out by eating more protein and more actual food, and letting the rest sort itself out.

Need a healthier option for a sweet treat? Try my favorite protein mixed with plain Greek yogurt! It’s my go to! MESSAGE ME FOR A LINK. Iiterally don’t go a day without it— I even take it on vacation. taken in Missouri by @carolmathis00

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7 days ago

I decided to challenge myself with a 5 minute plank at the end of my workout today. I wasn’t able to do a straight 5 min—had to take a quick break after 3 min, but continued on to my 5 min goal.

That’s what this health journey is about. Set little goals, keep trying, set new goals, keep becoming a better version of you.

I remember years ago my big challenge was getting to the gym 3 days a week. That’s an easy one for me now. Back then I had to set out my workout clothes in the bathroom so I wouldn’t talk myself into going back to bed.

Find ways to push yourself, or tools that make it all a little easier. When you don’t reach the goal, you try again. And don’t forget, sometimes you need to pivot and make a new plan that works better for the chapter of life you are living.

What little things do YOU do to set yourself up for success on your health journey? I’d love to hear! taken in Missouri by @carolmathis00

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8 days ago

10 foods most people think are high in protein, but actually aren’t

Not every food with protein is a protein source.

If your goal is building muscle, improving body composition, or staying full longer, it helps to look at how much protein you’re getting relative to the calories you’re eating.

1. Peanut butter
Mostly a fat source. Around 190 kcal for only 7-8g of protein.

2. Almonds, mixed nuts & trail mix
Healthy? Absolutely. High in protein? Not really. They’re primarily a fat source.

3. Regular mozzarella
Regular mozzarella is much higher in fat and calories.
Part-skim mozzarella provides similar protein with fewer calories.

4. Quinoa
Often called a “protein grain,” but you’d need a very large serving to get a meaningful amount of protein.

5. Oats
They contain some protein, but they’re mainly a carbohydrate source. I like to mix in protein powder if I’m going to eat oatmeal.

6. Beans & chickpeas
Nutritious and high in fiber, but most of their calories come from carbohydrates rather than protein.

7. Protein granola bars & cereals
Just because it says “high protein” doesn’t mean it’s protein-dense. Many still contain far more carbs (and often fat) than protein.

8. Protein shakes & smoothies (juice bar style)
Many are mostly fruit, juice, sugar, and ice-with protein added as an afterthought. Always check the label. I stick with protein shakes I make at home because I can control the calories and know exactly what is in the formulation I use. Comment PROTEIN for a link of the one l use daily.

9. Vegan meat alternatives
Some are excellent, but many are lower in high-quality protein and much higher in oils, fillers, and sodium than you’d expect.

10. Hummus
Made from chickpeas, but blended with tahini and oil, makina it much hiaher in fat than protein.

Instead of only looking at the grams of protein on the label, ask yourself:
“How much protein am I getting for the calories I’m eating?”

That’s a much better way to judge whether something is truly a protein source.jSave this so you don’t get fooled by food marketing.

#whatieatinaday #buildmuscle #highprotein #losefat taken in Missouri by @carolmathis00

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10 days ago

One of the biggest changes I’ve made is realizing that working out is only part of the equation. I can lift all the weights I want, but if I’m not giving my body what it needs, I’m not going to get the results I’m working for.

My daily goal is 145g of protein to help me build and maintain lean muscle, stay satisfied, and recover from my workouts.

And I’ve paired that with my Metabolic Bundle to support my nutrition, metabolism and body-composition goals.

At 52, I’m not trying to be smaller and weaker. I want muscle. Strength. Energy. And a body that keeps working for me as I get older.

Lift the weights.
Eat the protein.
Support your metabolism.
And stay consistent. 🔥

Want to know what I use in my Metabolic Bundle or how I get to 145g of protein a day? Comment PROTEIN or send me a message and I’ll share it with you. taken in Kansas City, Missouri by @carolmathis00

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10 days ago

I love this reminder. 🌸

Stop spending so much time chasing the things you want and start becoming the person who naturally attracts them.

Work on your health.
Build your strength.
Protect your peace.
Grow your confidence.
Take care of your body.

Surround yourself with people who make you better.
Create a life you genuinely love waking up to.
We can spend so much energy chasing the relationship, the opportunity, the success, the validation
But maybe the better question is:
What am I creating within myself?

Build a beautiful garden. 🌿
Keep watering it.
Keep growing.
The butterflies will find you. 🦋
This season, I’m focusing less on chasing and more on becoming. ❤️ taken in Missouri by @carolmathis00

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11 days ago

35 grams of protein and all I add is water + ice. 🍫🙌

Blend it long enough and it gets SO thick and creamy — no milk, banana, peanut butter or anything else needed.

When you’re trying to hit 145g of protein a day, having something this easy makes a huge difference for me.

🤎 35g protein in my shake
🤎 Tastes like a chocolate treat
🤎 Easy on my stomach
🤎 No artificial sweeteners
🤎 No need to load it up with extra ingredients

There are SO many protein powders out there, and I’ve tried plenty. I keep coming back to this one because I love the taste, how I feel when I drink it, and how easy it makes hitting my protein goal.

I drink 1–2 shakes a day, especially when I know my meals aren’t going to get me to 145g.
Want to know which chocolate protein I use?

Comment PROTEIN or message me and I’ll send you the link. 🤎 by @carolmathis00

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13 days ago

Strong shoulders are great, but what I’ve learned is that you can’t out-train your nutrition. 💪 I mean, maybe in your teens & 20’s, but try that in your 30’s & beyond. You will find yourself completely frustrated.

I spent years thinking I just needed to work out harder. More classes. More cardio. More days in the gym.

What finally changed things for me was focusing just as much on what I was doing outside the gym.

🥩 Prioritizing protein
🥗 Eating more whole foods
🏋️‍♀️ Lifting heavy and building muscle
🚶‍♀️ Walking every day
🥤 And adding my GLP-1 supplement to my daily routine

It’s become one of my favorite tools to pair with the nutrition and training habits I’m already doing.

At 52, my goal isn’t to be smaller. I want to be strong, lean and able to keep doing things like this for decades. I want health that fights off disease.

If you’ve been curious about the GLP-1 supplement I use, message me “GLP-1” and I’ll send you the info. 🤍 taken in Lees Summit, Missouri by @carolmathis00

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14 days ago

Your abs are muscle too, just like increasing weight for your squats, presses and curls on your arms and legs—add some weight for your ab workout.

3 sets x12 reps with a weight that feels difficult for the last 3 reps.

I like to pair this with hanging leg raises and dragonfly’s for a killer ab workout at the end of my glute & calf workout.

To really get those abs popping though you have to get your protein intake up to 1.1 g per pound of body fat.

I add my favorite protein shake every morning to reach my 145 g of protein a day. Comment PROTEIN if you want a link with a 35% off coupon!!! taken in Missouri by @carolmathis00

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15 days ago