7-day plan1615 kcal today

Day 1 of the High-Protein Meal Plan for Women Over 50

Every meal for day 1, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 1 prep tips

Breakfast

385 kcal

Greek yogurt protein bowl385 kcal

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

495 kcal

Shrimp and brown rice bowl with string cheese495 kcal

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

455 kcal

Baked salmon with quinoa and asparagus455 kcal

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

280 kcal

Plain Greek yogurt105 kcal

3/4 cup plain nonfat Greek yogurt

P 17.5 g · C 7 g · F 1 g

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Prep tips for day 1

✓Portion the yogurt, fruit, and dry toppings into a container tonight so breakfast is grab-and-go.
✓Shrimp thaws quickly and cooks in minutes — move a bag to the refrigerator the night before and dinner comes together fast.
✓Keep single-serve yogurt and kefir at eye level in the refrigerator — the easiest snack is the one you see first.

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.

Every day in this plan

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

Plan overview Day 2 →

Keep exploring

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→

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.