7-day plan~1,650 kcal35 g protein per mealMuscle supportBone-friendly

High-Protein Meal Plan for Women Over 50

Women over 50 who want a muscle-supporting, bone-friendly plan at about 1,650 calories a day with 35 grams of protein per main meal.

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High-Protein Meal Plan for Women Over 50

After 50, protein needs go up while appetite often goes down. This plan solves that with at least 35 grams of protein at breakfast, lunch, and dinner, at about 1,650 calories a day.

Greek yogurt with whey, egg whites, cottage cheese, chicken, salmon, cod, shrimp, and turkey do the heavy lifting, with whole grains, beans, and vegetables to round out fiber and slow carbs.

Calcium- and vitamin D-rich foods appear every day, and added sugar and alcohol stay low.

Portion guide

This plan is set at about 1,650 calories a day with roughly 35 grams of protein or more at each main meal. To eat less, drop the second snack and cut starch portions by one-third, keeping protein foods intact. To eat more, add 1/2 cup of a whole grain or one extra ounce of protein at lunch and dinner.

Take it day by day

Open any single day for its full menu with calories and macros, that day's prep tips, and links to the individual recipes.

Day11615 kcal Day21660 kcal Day31655 kcal Day41620 kcal Day51610 kcal Day61620 kcal Day71625 kcal

7-day meal plan

Breakfast is about 25% of daily calories, lunch about 35%, dinner about 30% and two snacks make up the rest. Nutrition values are approximate.

Day	Breakfast	Lunch	Dinner	Snacks	Total
Day 1	Greek yogurt protein bowl385 1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds P 51.5 g · C 27 g · F 8.5 g	Shrimp and brown rice bowl with string cheese495 4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil, 1 tbsp peanuts, 1 string cheese P 39 g · C 50 g · F 16.5 g	Baked salmon with quinoa and asparagus455 5 oz baked salmon, 1/2 cup cooked quinoa, 8 roasted asparagus spears with 1 tsp olive oil, side salad with 1 tsp olive oil P 38.5 g · C 27 g · F 22.3 g	Plain Greek yogurt105 3/4 cup plain nonfat Greek yogurt P 17.5 g · C 7 g · F 1 g Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g	1615 kcal
Day 2	Egg white and veggie scramble with avocado toast425 1 cup liquid egg whites, 2 large eggs, 1 cup spinach and mushrooms, 1 slice whole-wheat toast, 1/4 avocado P 45.5 g · C 23 g · F 16.5 g	Chicken salad with quinoa and avocado450 5 oz grilled chicken breast, 3 cups mixed greens, cucumber and tomato, 1/4 avocado, 1 tbsp olive-oil vinaigrette, 1/2 cup cooked quinoa P 40 g · C 28.5 g · F 17 g	Hearty turkey and bean chili bowl540 2 cups turkey and bean chili, 1/4 cup shredded cheddar, 1 small corn tortilla, side salad with 1 tsp olive oil P 36 g · C 56 g · F 19.5 g	Cottage cheese with cucumber85 1/2 cup 2% cottage cheese, cucumber slices P 13 g · C 6 g · F 1.7 g Ready-to-drink protein shake160 1 ready-to-drink protein shake (11 oz) P 30 g · C 4 g · F 3 g	1660 kcal
Day 3	Greek yogurt protein bowl385 1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds P 51.5 g · C 27 g · F 8.5 g	Shrimp and brown rice bowl with string cheese495 4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil, 1 tbsp peanuts, 1 string cheese P 39 g · C 50 g · F 16.5 g	Beef and broccoli with brown rice520 4 oz lean sirloin strips, 2 cups broccoli, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-garlic sauce P 36.5 g · C 49 g · F 19.3 g	Edamame95 1 cup edamame in pods P 9 g · C 7 g · F 3.5 g Ready-to-drink protein shake160 1 ready-to-drink protein shake (11 oz) P 30 g · C 4 g · F 3 g	1655 kcal
Day 4	Protein oats with banana445 1/2 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1 scoop vanilla whey protein, 1/2 banana P 36.5 g · C 52.5 g · F 9.7 g	Tuna and white bean salad with orange470 5 oz tuna in water, 1/2 cup cannellini beans, 2 cups arugula, 1/2 cup cherry tomatoes, 2 tsp olive oil, 4 whole-grain crackers, 1 small orange P 38 g · C 50 g · F 12.9 g	Baked cod with sweet potato and green beans425 6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans with 1 tsp olive oil, 1 tbsp tahini P 38.5 g · C 36.5 g · F 14.3 g	Kefir with berries105 1/2 cup plain kefir, 1/2 cup mixed berries P 5.5 g · C 16 g · F 2.2 g Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g	1620 kcal
Day 5	Smoked salmon and egg white muffin365 1 cup liquid egg whites, 2 oz smoked salmon, 1 whole-wheat English muffin, 1 tbsp light cream cheese P 45 g · C 28 g · F 8.5 g	Chicken club lettuce wraps460 4 oz grilled chicken, 2 slices turkey bacon, 1/4 avocado, lettuce and tomato, 1 tbsp light mayonnaise, 1 cup grapes, 1 string cheese P 39 g · C 21 g · F 23 g	Chicken and vegetable stir-fry with brown rice505 4 1/2 oz chicken breast, 1 1/2 cups stir-fry vegetables, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-ginger sauce P 39.5 g · C 51.5 g · F 14 g	Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g Plain Greek yogurt105 3/4 cup plain nonfat Greek yogurt P 17.5 g · C 7 g · F 1 g	1610 kcal
Day 6	Big cottage cheese and pineapple bowl400 1 1/2 cups 2% cottage cheese, 1/2 cup pineapple chunks, 2 tbsp chopped walnuts P 40.5 g · C 26.5 g · F 15 g	Shrimp and brown rice bowl with string cheese495 4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil, 1 tbsp peanuts, 1 string cheese P 39 g · C 50 g · F 16.5 g	Hearty turkey and bean chili bowl540 2 cups turkey and bean chili, 1/4 cup shredded cheddar, 1 small corn tortilla, side salad with 1 tsp olive oil P 36 g · C 56 g · F 19.5 g	Hard-boiled egg with carrot sticks95 1 hard-boiled egg, 1 cup carrot sticks P 6.5 g · C 7 g · F 4.8 g Air-popped popcorn90 3 cups air-popped popcorn P 3 g · C 19 g · F 0.4 g	1620 kcal
Day 7	Protein oats with banana445 1/2 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1 scoop vanilla whey protein, 1/2 banana P 36.5 g · C 52.5 g · F 9.7 g	Chicken quesadilla with black beans440 1 whole-wheat tortilla, 3 oz chicken, 1/4 cup shredded cheddar, 2 tbsp salsa, 1/2 cup black beans, 1 tbsp guacamole, side salad P 35 g · C 45 g · F 12 g	Garlic shrimp zoodle bowl with whole-grain bread480 5 oz shrimp, 2 cups zucchini noodles, 1/2 cup cannellini beans, 2 tsp olive oil, 1/2 cup cherry tomatoes, 1 tbsp parmesan, 1 slice whole-grain bread P 42 g · C 40 g · F 14.7 g	Cottage cheese with cucumber85 1/2 cup 2% cottage cheese, cucumber slices P 13 g · C 6 g · F 1.7 g Almonds175 1 oz raw almonds P 6 g · C 6 g · F 14 g	1625 kcal

Day 11615 kcal

Breakfast

Greek yogurt protein bowl385

1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds

P 51.5 g · C 27 g · F 8.5 g

Lunch

Shrimp and brown rice bowl with string cheese495

4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil, 1 tbsp peanuts, 1 string cheese

P 39 g · C 50 g · F 16.5 g

Dinner

Baked salmon with quinoa and asparagus455

5 oz baked salmon, 1/2 cup cooked quinoa, 8 roasted asparagus spears with 1 tsp olive oil, side salad with 1 tsp olive oil

P 38.5 g · C 27 g · F 22.3 g

Snacks

Plain Greek yogurt105

3/4 cup plain nonfat Greek yogurt

P 17.5 g · C 7 g · F 1 g

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Day 21660 kcal

Breakfast

Egg white and veggie scramble with avocado toast425

1 cup liquid egg whites, 2 large eggs, 1 cup spinach and mushrooms, 1 slice whole-wheat toast, 1/4 avocado

P 45.5 g · C 23 g · F 16.5 g

Lunch

Chicken salad with quinoa and avocado450

5 oz grilled chicken breast, 3 cups mixed greens, cucumber and tomato, 1/4 avocado, 1 tbsp olive-oil vinaigrette, 1/2 cup cooked quinoa

P 40 g · C 28.5 g · F 17 g

Dinner

Hearty turkey and bean chili bowl540

2 cups turkey and bean chili, 1/4 cup shredded cheddar, 1 small corn tortilla, side salad with 1 tsp olive oil

P 36 g · C 56 g · F 19.5 g

Snacks

Cottage cheese with cucumber85

1/2 cup 2% cottage cheese, cucumber slices

P 13 g · C 6 g · F 1.7 g

Ready-to-drink protein shake160

1 ready-to-drink protein shake (11 oz)

P 30 g · C 4 g · F 3 g

Day 31655 kcal

Breakfast

Greek yogurt protein bowl385

1 cup plain nonfat Greek yogurt, 1 scoop vanilla whey protein, 3/4 cup mixed berries, 2 tbsp sliced almonds

P 51.5 g · C 27 g · F 8.5 g

Lunch

Shrimp and brown rice bowl with string cheese495

4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil, 1 tbsp peanuts, 1 string cheese

P 39 g · C 50 g · F 16.5 g

Dinner

Beef and broccoli with brown rice520

4 oz lean sirloin strips, 2 cups broccoli, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-garlic sauce

P 36.5 g · C 49 g · F 19.3 g

Snacks

Edamame95

1 cup edamame in pods

P 9 g · C 7 g · F 3.5 g

Ready-to-drink protein shake160

1 ready-to-drink protein shake (11 oz)

P 30 g · C 4 g · F 3 g

Day 41620 kcal

Breakfast

Protein oats with banana445

1/2 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1 scoop vanilla whey protein, 1/2 banana

P 36.5 g · C 52.5 g · F 9.7 g

Lunch

Tuna and white bean salad with orange470

5 oz tuna in water, 1/2 cup cannellini beans, 2 cups arugula, 1/2 cup cherry tomatoes, 2 tsp olive oil, 4 whole-grain crackers, 1 small orange

P 38 g · C 50 g · F 12.9 g

Dinner

Baked cod with sweet potato and green beans425

6 oz baked cod, 1 cup roasted sweet potato cubes, 1 cup green beans with 1 tsp olive oil, 1 tbsp tahini

P 38.5 g · C 36.5 g · F 14.3 g

Snacks

Kefir with berries105

1/2 cup plain kefir, 1/2 cup mixed berries

P 5.5 g · C 16 g · F 2.2 g

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Day 51610 kcal

Breakfast

Smoked salmon and egg white muffin365

1 cup liquid egg whites, 2 oz smoked salmon, 1 whole-wheat English muffin, 1 tbsp light cream cheese

P 45 g · C 28 g · F 8.5 g

Lunch

Chicken club lettuce wraps460

4 oz grilled chicken, 2 slices turkey bacon, 1/4 avocado, lettuce and tomato, 1 tbsp light mayonnaise, 1 cup grapes, 1 string cheese

P 39 g · C 21 g · F 23 g

Dinner

Chicken and vegetable stir-fry with brown rice505

4 1/2 oz chicken breast, 1 1/2 cups stir-fry vegetables, 2 tsp olive oil, 3/4 cup cooked brown rice, 1 tbsp low-sodium soy-ginger sauce

P 39.5 g · C 51.5 g · F 14 g

Snacks

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Plain Greek yogurt105

3/4 cup plain nonfat Greek yogurt

P 17.5 g · C 7 g · F 1 g

Day 61620 kcal

Breakfast

Big cottage cheese and pineapple bowl400

1 1/2 cups 2% cottage cheese, 1/2 cup pineapple chunks, 2 tbsp chopped walnuts

P 40.5 g · C 26.5 g · F 15 g

Lunch

Shrimp and brown rice bowl with string cheese495

4 oz cooked shrimp, 3/4 cup cooked brown rice, 1 cup broccoli and bell pepper, 1 tsp sesame oil, 1 tbsp peanuts, 1 string cheese

P 39 g · C 50 g · F 16.5 g

Dinner

Hearty turkey and bean chili bowl540

2 cups turkey and bean chili, 1/4 cup shredded cheddar, 1 small corn tortilla, side salad with 1 tsp olive oil

P 36 g · C 56 g · F 19.5 g

Snacks

Hard-boiled egg with carrot sticks95

1 hard-boiled egg, 1 cup carrot sticks

P 6.5 g · C 7 g · F 4.8 g

Air-popped popcorn90

3 cups air-popped popcorn

P 3 g · C 19 g · F 0.4 g

Day 71625 kcal

Breakfast

Protein oats with banana445

1/2 cup rolled oats, 1/2 cup 1% milk, 1 tbsp chia seeds, 1 scoop vanilla whey protein, 1/2 banana

P 36.5 g · C 52.5 g · F 9.7 g

Lunch

Chicken quesadilla with black beans440

1 whole-wheat tortilla, 3 oz chicken, 1/4 cup shredded cheddar, 2 tbsp salsa, 1/2 cup black beans, 1 tbsp guacamole, side salad

P 35 g · C 45 g · F 12 g

Dinner

Garlic shrimp zoodle bowl with whole-grain bread480

5 oz shrimp, 2 cups zucchini noodles, 1/2 cup cannellini beans, 2 tsp olive oil, 1/2 cup cherry tomatoes, 1 tbsp parmesan, 1 slice whole-grain bread

P 42 g · C 40 g · F 14.7 g

Snacks

Cottage cheese with cucumber85

1/2 cup 2% cottage cheese, cucumber slices

P 13 g · C 6 g · F 1.7 g

Almonds175

1 oz raw almonds

P 6 g · C 6 g · F 14 g

What to buy this week

•Plain nonfat Greek yogurt and 2% cottage cheese
•Vanilla whey protein powder and ready-to-drink protein shakes
•Liquid egg whites and whole eggs
•Chicken breast and lean ground turkey
•Salmon fillets, cod, and shrimp
•Smoked salmon and string cheese
•Rolled oats, quinoa, and brown rice
•Black beans and cannellini beans
•Edamame, mixed berries, oranges, and apples
•Spinach, arugula, broccoli, peppers, sweet potato, green beans
•Almonds, walnuts, natural peanut butter, and olive oil

Food swaps

Instead of	Try	Why
1 scoop vanilla whey protein	1 cup 2% cottage cheese	A dairy-free option is 1 cup soy yogurt.
5 oz salmon	5 oz cod or canned salmon
4 1/2 oz chicken breast	5 oz shrimp or 4 1/2 oz turkey breast
1 cup liquid egg whites	1 cup egg substitute
1/2 cup cooked brown rice	1/2 cup cooked quinoa
1 ready-to-drink protein shake	1 cup plain Greek yogurt with berries

Frequently asked questions

How much protein should women over 50 eat?

A practical target is 25 to 35 grams of protein at each main meal, which is what this plan provides. Done consistently and paired with strength training, it supports muscle mass as you age.

Can I support muscle after 50 with this high-protein plan?

Food is one half of the equation. Combine this plan with two or three short strength sessions a week, and the protein, calories, and activity together give your body what it needs to maintain muscle.

What if I do not eat dairy?

Swap Greek yogurt and cottage cheese for soy yogurt, tofu, edamame, and plant protein powder. Keep the protein totals similar and add a calcium-fortified plant milk to cover bone-health nutrients.

Related plans & recipes

Weight Loss Meal Plan for Women Over 50→1,500-Calorie Meal Plan for Women Over 50→High-Protein Menopause Diet Plan→Menopause Diet Plan→Perimenopause Weight Loss Meal Plan→

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Menopause Diet Plan Weight Loss Meal Plan for Women Over 50 Perimenopause Weight Loss Meal Plan

Nutrition values are approximate and provided for general information only. This content is not medical advice — talk with a qualified health professional before changing your diet.