πŸ₯ͺ What I EAT to LOSE WEIGHT πŸ₯— at 50 Years Old 🍎 Pahla B Fitness

Let’s talk about WHAT I EAT to lose weight at 50 years old.

Grab my FREE Weight Loss for Women over 50 eBook:
Listen to my 5-part Weight Loss podcast series:
Watch last week's video about My Weekly WORKOUT Routine:

Honestly? My day is really simple, and I eat a lot of the same things again and again to make calorie counting as easy as possible.

Breakfast is a protein shake with spinach, a banana, peanut butter, milk and protein powder (~405 calories).

Lunch is a turkey and cheese tortilla wrap (~255 calories) or a salad (~200 calories), plus an apple (~100 calories) for a snack.

And dinner is something quick and delicious (~450 calories), plus a Greek yogurt with honey and cinnamon (~150 calories) for dessert.

Shop my super cute countertop fruit basket on Amazon (affiliate link):

Egg Roll in a Bowl:

Black Bean Burgers:

Teriyaki Chicken Bowls:

Thanks for watching! Be sure to LIKE, COMMENT and SHARE the video with your friends!

Some sound effects provided by


🐝 Killer B Hive Facebook Group:
πŸ“Έ Instagram:
🌐 Website:




πŸ˜‡ PAYPAL (One Time Donation) ➭


🎧 YouTube ➭
🎧 iTunes ➭
🎧 SoundCloud ➭
🎧 Spotify ➭
🎧 Stitcher ➭
🎧 Google Play ➭

❀ Pahla B – your BEST fitness friend! ❀


Join our update list today!


  1. Pam Tewes on July 30, 2020 at 11:23 am

    Oh my gosh, you are SO organized! Planning your meals. I am working on making this a part of my routine (challenging for me!)

    • Pahla B, Weight Loss Coach for Women over 50 on July 30, 2020 at 11:48 am

      Well, as I mentioned, I actually make my kids plan the meals, LOL!

  2. Trish J on July 30, 2020 at 11:40 am

    Hi Pahla, loved this video. I’m 45 and have been following you for the past 3-4 years. I have learned so much from you recently. I love exercising and really need to focus more on my calories/eating. Thank you for all the good info. At least I will have this knowledge when I do go through menopause.😊πŸ’ͺ

  3. KILO1111 on July 30, 2020 at 12:22 pm

    Great video Pahla! I am 54 years old and over the past three years I’ve put on about 35 extra pounds! I have been following your 30 day weight loss routine, but am still struggling to keep my calories within range. For the past several months I’ve been using Hello Fresh meals for my dinners. I’ve come to realize that those meals, while super delicious are very high in calories. Even the β€œlow calorie” meals! I think I have to break the bad news to my husband that we can no longer eat Hello Fresh. We also eat out a lot, since it is just the two of us. When eating out, I do try to choose the smallest meal, (albeit not always the healthiest) or I split a meal with my husband. I need to come up with some healthy dinner options that we can make at home, so that I can keep myself accountable and stay within my daily calories. Take care everyone!

    • Woman of a Certain Age on August 4, 2020 at 8:42 pm

      I found the same thing with Hello Fresh, but the low calorie meals are better. One tip: Often I found that the reason the Hello Fresh “low calorie” meal was so high was one main reason: Oil. They used about twice the amount of oil that i felt was needed, so I just cut all the oils in half and that reduced the calories even more. πŸ™‚

    • KILO1111 on August 5, 2020 at 12:48 am

      Woman of a Certain Age yes! Oils and butter! Thanks for the tip!

    • Maritza Moffett on August 15, 2020 at 9:01 pm

      Tip: when you do go out to eat, order from the kids menu.😊

    • Estee216 on May 19, 2022 at 10:48 am

      Hello Fresh ok, eating out is the killer

  4. sadie scott on July 30, 2020 at 12:46 pm

    Love this video. I work out with you all the time. Find your workouts to be simple and not over complicated. Simple dishes are sensible. Love them especially for me as I have not the time for any elaborate cooking.

  5. Marnita Vaughn on July 30, 2020 at 1:13 pm

    Thank you for sharing your routine. I am almost 59 and I have been working out with you for 81 days as of today. I have lost some weight, however not as much as I would like. I feel so much better moving daily, but I am not consistent in my caloric intake. This video is a push to re-evaluate my diet so I can reach my goal. Again thank you for your video’s as this might be the longest I have exercised consistently. Have a great day and blessings to you!

  6. Peg B on July 30, 2020 at 1:42 pm

    This video and information you provide here is soooooo helpful. Thank you so much for what you do. It’s helped me make huge differences in my health and lifestyle!

  7. Esli Nicoletti on July 30, 2020 at 2:41 pm

    First, I love your top! ☺️ thank you for letting us into your life and giving tips. It really helps when you don’t know what to eat that’s healthy! Thanks Pahla you really have done so much for my life and I can’t tell you how much I appreciate you πŸ’•

  8. Marcie Sikorski on July 30, 2020 at 10:42 pm

    Love you- you’re fun and supportive and I believe you appeal to all ages! Keep up all the good work, thanks.

  9. i4dezign73 on July 31, 2020 at 3:44 pm

    I confess the honey, cinnamon and Greek yogurt made me smile. I was literally tucking into my 5 berries/banana, a sprinkle of granola, cinnamon, honey fix when I watched this. While I’m not consciously losing weight I am a creature of habit and routine. (Thankfully) πŸ™‚ So eating similar foods every day across the week is never an issue for me. However, Saturday is nearly always FATTERDAY! Keep up the great work. It’s very appreciated πŸ™‚

    • Brenda Nicholson on November 6, 2021 at 8:03 pm

      I love Fatterday!

  10. Jessica Arnold on August 3, 2020 at 2:29 am

    Thank you for sharing your routine. I’ve listened to your 5 part series on weight loss and often wondered what you looked like before your weight loss journey. I appreciate your courage to share your pics. I thought i was the only one who ate tuna on a salad! I also love yogurt with connamon and honey! I usually eat oatmeal with blueberries and cinnamon for breakfast, salad for lunch, sometimes I’ll have a grapefruit or peanut butter energy bites as an afternoon snack and a hearty dinner. I have a vague idea what will be for dinner, but it’s not concrete. I think I will try writing it down. P.S. your shirt is super cute!

  11. Paula Laye on August 18, 2020 at 6:04 pm

    Hey pahla, I’ve lost five stone in the last year and eat a 1.000 calorie diet. Start my day with overnight oats that have dates, apricots and apples with the oats and almond or cashew milk, lunch is ryvitas maybe three with houmous, or pate with cucumber and a tomato, dinner is chicken or fish with tons of salad or vegs…I’m sixty five and living in the UK… Best wishes paula

    • Kristie Edenburn on September 13, 2022 at 11:22 pm


  12. Miriam Gassman on October 20, 2020 at 5:36 pm

    Hi Pahla! I love your videos, love your peppiness and how ‘real’ you are-thank you for letting us peek into your eating style for weight loss! I get hung up on the calorie counting, it’s such a hassle to measure everything I’m planning to eat. How did you get started with measuring and keeping track of calories? Thank you!

  13. Paula Huerta on November 5, 2020 at 4:25 pm

    Thank you for your positivity! Love your energy!!❀️

  14. The Planner Place on March 6, 2021 at 8:18 pm

    Pahla this video came at the perfect time for me! Thank you for showing real food that I can actually prepare πŸ˜† I’m so glad I found your channel!πŸŽ‰

  15. GM Planell on June 19, 2021 at 8:24 pm

    I just found your videos. You keep it real. Very inspiring. I don’t feel overwhelmed at the thought of eating properly and managing calories. Just starting to take this on … I appreciate you. Thank you, PB. 😊

  16. Sarah Elizabeth Bassett on June 21, 2021 at 4:08 am

    Pahla, thank you so very much for all your recipes and your tips on eating. I will let you know what I come up with for calories, etc. as I begin to look at the things you suggested. Just started building my plan. I love your attitude. I love your positive push for nutrition. I love everything you are doing. You are encouraging. I need that. Thank you so much. Sarah Bassett, near Seattle, WA.

  17. Zorayda Lopez-Marcus on November 30, 2021 at 5:16 pm

    I love the recipe ideas. I’m a foodie so simplifying dinner is hard for me (mentally) but your method makes total sense for my busy life. I am taking an evening learning course and had to simplify weeknights. Theses are terrific, simple, delicious and I can teach my teens and hubby to make them so they can make dinner a few times a week too. I am also exercising moderately every day as you suggest and am counting calories to get to my favorite weight: I also plan ahead and assign my family their day to cook each. So far, I feel relieved knowing we don’t have to go to fast food or frozen foods and can fere up my time for my goals. I love your workouts too because they are doable and fast, which I do before work. Thanks for being so real and inspirational!

  18. Chang Chesserly on January 12, 2022 at 5:39 pm

    8:06 Exactly what I needed to hear. Eat what you like in portions that support your goals. πŸ’•πŸ€—πŸ’•

  19. Karen Lo on January 16, 2022 at 11:25 am

    I really appreciate everything you share.
    My 54 yr old menopausal tummy just creeps up. I’m not overweight but managing that 5-7 belly pounds feels like a job.
    I love your workouts and they keep me healthy.
    Oh that belly battle. 😊

    • Jessica Robinson on May 12, 2022 at 1:57 am

      I like your menu
      I cant get rid of my tummy no matter what i do

  20. Kelly Storlazzi on September 2, 2022 at 1:25 pm

    This is exactly what I needed. Love your meal planning tips, thank you!

Leave a Comment

Never miss another post...

Subscribe to

Weight Loss

Tips Now!

We always respect your privacy