A free, printable 7-day plan built for women 40–60 who want more protein without eating chicken breast at every meal. Every day lands between about 100 and 135 grams of protein, with real-food recipes, one Sunday prep session, and a grocery list.
What’s inside the 12-page plan
- A 7-day menu: breakfast, lunch, dinner, and a snack, with protein, calories, fiber, and sodium for each day
- A Sunday prep timeline plus two short mid-week top-ups
- A protein target table by body weight (1.0–1.2 g/kg)
- A categorized grocery list for the whole week
- Easy swaps for vegetarian, dairy-free, and smaller appetites
- Food-safety storage times based on USDA guidance
Who it’s for
Women in perimenopause, menopause, or postmenopause who want fuller meals and enough protein to support muscle, especially alongside strength training. It’s flexible: swap any meal for a recipe from our recipe index with similar protein.
Questions
Is it free? Yes. Enter your email and the PDF opens right away. We’ll also send occasional recipes; unsubscribe anytime.
Is this a diet? No. It’s a protein-forward eating plan with moderate calories you can adjust up or down. It isn’t medical advice; if you have a health condition, check with your doctor first.
Not sure how much protein you need? Take the 1-minute protein quiz first.