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

by | Apr 28, 2025 | Uncategorized

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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

Prioritize:

  • Your protein first
  • Then add carbs (sweet potatoes, quinoa, fruits, veggies)
  • Then healthy fats (avocado, olive oil, nuts, seeds)

Why This Works for Women Over 40

  • Keeps energy levels steady
  • Helps with muscle retention and fat loss
  • Simplifies nutrition without overwhelm
  • Supports recovery and hormonal health
  • Builds habits that last for decades to come

When you view meal planning as a tool for self-respect, not punishment, everything changes.

🎯 Ready to Make It Even Easier?

I created a FREE Nutrition & Meal Planning Guide specifically for active women over 40 — it’s designed to help you fuel your body without the overwhelm.

 ✅ Learn how to balance protein, carbs, and fat
✅ Build simple, satisfying meals
✅ Feel strong, energized, and balanced again!

👉 Download it here: https://nutrition.sorellawellness.co

Bonus:
 If you want even deeper help, check out my Macro and Meal Planning Workshop or schedule a Healthy Lifestyle Strategy Session for a personalized plan.

🥝 Nutrition Workshop Series [FREE!] https://www.sorellawellness.co/offerings/strong-body-strong-mind-nutrition-workshop-series-free 

🍉 Master Your Macros: Learn How to Eat for Energy, Strength, and Real-Life Results:  https://www.sorellawellness.co/online_store/master-your-macros-learn-how-to-eat-for-energy-strength-and-real-life-results 

🥑 Healthy Lifestyle Strategy Session (one-time 1×1 planning) https://www.sorellawellness.co/offerings/healthy-lifestyle-strategy-session

💬 Share Your Thoughts

 Do you struggle with meal planning?
What’s your biggest challenge when it comes to hitting your protein goals?
Drop a comment below — I’d love to hear from you!

📺 Watch the Full Video!

If you prefer a visual walkthrough, you can watch the full video here:

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

📢 Disclaimers

Affiliate Disclaimer:
 Some links in this post may be affiliate links, meaning I earn a small commission at no extra cost to you. Thank you for supporting my work!

Health & Fitness Disclaimer:
 This post is for educational purposes only and is not intended as medical advice. Please consult with a qualified healthcare provider before beginning any new diet or wellness program.