Hey ladies! If you’re in your 30s and feeling like you need a little refresh, you’re not alone. Life can get busy, and sometimes we forget to prioritize ourselves. But trust me, a simple glow-up routine can make all the difference. I’m sharing my week-long meal plan and wellness routine that left me feeling radiant, energized, and ready to conquer anything. Let’s dive in!
Hi, I’m Zara — fitness junkie, wellness nerd, and the voice behind FitByZara.com. This site is all about smart fitness and science-backed wellness tips for real women who want to feel their best.
The Glow-Up Philosophy
3-Day Energy & Metabolism Reset
Grab the 3-Day Energy & Metabolism Reset — a quick-start guide to feel lighter, more energized, and back in control.
Where should I send your free reset guide?
Before we jump into the details, let’s chat about what a glow-up really means. It’s not just about skin-deep beauty; it’s about feeling good from the inside out. This routine focuses on nourishing your body, mind, and soul. Here’s what you’ll gain:
- Increased Energy: Fuel your body with nutritious foods.
- Improved Mood: Mindfulness and self-care can elevate your spirits.
- Radiant Skin: Hydration and antioxidants work wonders.
Weekly Meal Plan
Here’s the meal plan that transformed my week. Each day is designed to keep you nourished, balanced, and feeling fabulous. Feel free to mix and match, depending on your taste and schedule.
Most People Miss This Tiny Morning Coffee Trick 🔥
Day 1: Mindful Monday
Breakfast: Avocado Toast
- Whole grain bread
- 1 ripe avocado
- Topped with cherry tomatoes and a sprinkle of sesame seeds
Lunch: Quinoa Salad
- Cooked quinoa
- Chopped cucumber, bell peppers, and parsley
- Dressing: Olive oil, lemon juice, salt & pepper
Snack: Greek Yogurt with Honey
- 1 cup of Greek yogurt
- Drizzle of honey
- Handful of walnuts
Dinner: Grilled Salmon with Asparagus
- Grilled salmon fillet
- Steamed asparagus
- A side of brown rice
Day 2: Tasty Tuesday
Breakfast: Smoothie Bowl
- Blend: Banana, spinach, almond milk, and a scoop of protein powder
- Top with: Chia seeds, berries, and coconut flakes
Lunch: Lentil Soup
- Homemade or store-bought lentil soup
- Side of whole grain crackers
Snack: Sliced Apple with Almond Butter
Dinner: Chicken Stir-Fry
- Chicken breast sautéed with broccoli, snap peas, and bell peppers
- Serve over brown rice or quinoa
Day 3: Wellness Wednesday
Breakfast: Overnight Oats
- Rolled oats soaked in almond milk overnight
- Topped with banana, cinnamon, and a scoop of peanut butter
Lunch: Mediterranean Wrap
- Whole grain wrap with hummus, spinach, cucumber, and feta cheese
Snack: Carrot and Celery Sticks with Hummus
Dinner: Zucchini Noodles with Marinara
- Spiralized zucchini sautéed and topped with homemade marinara sauce
Day 4: Thriving Thursday
Breakfast: Chia Pudding
- Chia seeds soaked in coconut milk overnight
- Topped with mango and nuts
Lunch: Spinach and Feta Salad
- Fresh spinach, cherry tomatoes, feta cheese, and a light vinaigrette
Snack: Dark Chocolate and Almonds
Dinner: Shrimp Tacos
- Grilled shrimp in corn tortillas
- Topped with avocado and cabbage slaw
Day 5: Feel-Good Friday
Breakfast: Omelet
- Eggs, spinach, and feta cheese
- Side of whole grain toast
Lunch: Buddha Bowl
- Brown rice, roasted chickpeas, sweet potatoes, and kale
- Drizzle with tahini dressing
Snack: Mixed Berries
Dinner: Homemade Pizza
- Whole wheat crust topped with marinara, veggies, and mozzarella
Day 6: Self-Care Saturday
Breakfast: Pancakes
- Whole grain pancakes topped with fresh berries and a drizzle of maple syrup
Lunch: Caprese Salad
- Fresh mozzarella, tomatoes, basil, and balsamic glaze
Snack: Trail Mix
Dinner: Beef and Broccoli Stir-Fry
- Lean beef, broccoli, garlic, and ginger
- Serve over quinoa
Day 7: Soulful Sunday
Breakfast: Smoothie
- Spinach, banana, almond milk, and flax seeds
Lunch: Grilled Veggie Wrap
- Grilled eggplant, zucchini, and bell peppers in a whole grain wrap
Snack: Rice Cakes with Peanut Butter
Dinner: Roasted Chicken with Veggies
- Roast chicken seasoned with herbs
- Mixed roasted vegetables (carrots, potatoes, onions)
Additional Glow-Up Tips
Along with this meal plan, here are some extra tips to enhance your week:
- Stay Hydrated: Aim for at least 8 cups of water daily.
- Mindfulness Practice: Dedicate 10 minutes each day to meditation or yoga.
- Sleep Well: Prioritize 7-9 hours of quality sleep each night.
Wrap-Up: Your Glow-Up Awaits
Transforming your week doesn’t have to be overwhelming. With this meal plan and a sprinkle of self-care, you’ll be well on your way to glowing from the inside out. Remember, it’s not about perfection; it’s about progress and finding what works for you.
Take this routine and make it your own. Cheers to feeling fabulous and embracing the glow-up journey!
How about you? What are your favorite meals or routines that make you feel amazing? Share in the comments below!
HepatoBurn: Gentle Support for Steadier Days
When you’re stacking real habits—protein-forward meals, steps, and 7–9 hours of sleep—HepatoBurn is a simple add-on that supports the system behind energy, appetite, and metabolic rhythm.
Why Women 30+ Use It
- Pairs with an already-solid routine—no jitters, no crash.
- Easy to remember: 2 capsules with meals.
- Plays well with protein, walking, and strength training.
How to Use
- Timing: Breakfast & lunch are easy wins.
- Consistency: Use daily for a fair assessment.
- Stacks: Protein-first plates, post-meal walks, lights-down wind-down.
What It Isn’t
- Not a stimulant and not a magic fix.
- Best used alongside habits you’ll actually keep.
- Educational only—talk to your provider before new supplements.
Important: Educational only, not medical advice. Supplements don’t diagnose, treat, cure, or prevent diseases. Talk to your provider before changes to diet, exercise, or supplements.
