High Protein Diet for Women Over 40 |  How to Meal Plan Without Losing Your Mind



High Protein Diet for Women Over 40: How to Meal Plan Without Losing Your Mind



Meal planning doesn't have to be complicated, especially when you focus on what matters most: protein.



Today, I’m sharing exactly how I create a simple, sustainable high-protein meal plan as a woman over 40. This approach has helped me build strength, support fat loss, and stay energized — without spending my entire Sunday meal prepping!



If you're new here, I’m Heather — yoga-inspired wellness coach, lifelong fitness enthusiast, and someone who believes in a balanced, intentional approach to health.



Let’s dive into today's strategy!



Why Focus on a High-Protein Diet for Women Over 40?



As we age, especially during perimenopause and menopause, our body composition changes. We naturally lose muscle mass unless we actively work to maintain it, and protein is key.



Protein helps:




Build and maintain lean muscle



Improve recovery from workouts



Boost metabolism



Support overall strength, energy, and hormonal health




A general rule of thumb?



Aim for 0.7 to 1 gram of protein per pound of your goal body weight.(Always check with your healthcare provider for your individual needs!)



Step 1: Find Your Daily Protein Target



First, calculate your daily protein goal.



Example: If your goal is 150 pounds → aim for about 150 grams of protein per day.



Remember:




It’s grams of protein, not grams of food!



Use a simple tracking app like MyFitnessPal to help you calculate your intake.




Step 2: Break It Into Manageable Meals



Instead of trying to hit your entire protein goal in one or two meals (which can feel overwhelming), divide it across your day.



Example for 150 grams per day:




5 meals/snacks → ~30 grams of protein per meal




A typical daily breakdown might look like:




Breakfast: Egg whites and berries



Snack: Cottage cheese and raspberries



Lunch: Grilled chicken and vegetables



Snack: Protein smoothie



Dinner: Salmon with asparagus and sweet potatoes




Tip: You don’t have to prep complicated meals.Plan simple proteins first — and then add veggies, healthy fats, and carbs around them.



Step 3: Prioritize Protein Sources You Enjoy



Start with a list of proteins you actually like to eat:




Chicken breast



Salmon



Shrimp



Egg whites



Greek yogurt



Cottage cheese



Lentils, tofu, or tempeh (for vegetarian options)




From there, plug them into your meals throughout the week.If you’re busy, batch cook 2-3 proteins at once to mix and match.



Step 4: Use Simple Tools to Make It Easier



Tools that help streamline the process:




A whiteboard in the kitchen



A Google Doc meal plan



MyFitnessPal or any easy tracking app