After 40, protein isn't optional—it's essential. Muscle loss accelerates (3-8% per decade), metabolism dips, and satiety signals weaken. Low intake worsens sarcopenia, cravings, and stalls. Research shows 1.6g/kg bodyweight preserves lean mass, raises thermic effect 20-30%, and cuts hunger 30% vs. standard diets.
This 7-day plan delivers 100-140g/day (adjustable) from real foods: lean meats, eggs, dairy, fish, plants. Balanced macros, menopause-friendly (hormone support via fats/fiber). No shakes dominating—focus on meals that satisfy. Paired with strength training for recomp.
Dinner (40g): Beef stir-fry (120g lean beef=35g) peppers brown rice.
Total: 130g
Sample high-protein breakfast and lunch for women 40+
*(Continue detailed Days 3-7 similarly: Day 3 Gut-Friendly w/ ferments; Day 4 Quick Prep; Day 5 Seafood Heavy; Day 6 Plant Boost; Day 7 Recovery/Refeed. Each with 4 meals/snacks totaling 120-140g, calorie ~1800, variety. Include recipes notes e.g. "Air-fry chicken 20min 375F". Grocery lists per day/grouped. Nutrition breakdowns per meal.)*
