7-day plan1660 kcal today

Day 2 of the High-Protein Meal Plan for Women Over 50

Every meal for day 2, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 2 prep tips

Breakfast

425 kcal

Egg white and veggie scramble with avocado toast425 kcal

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

450 kcal

Chicken salad with quinoa and avocado450 kcal

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

540 kcal

Hearty turkey and bean chili bowl540 kcal

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

245 kcal

Cottage cheese with cucumber85 kcal

1/2 cup 2% cottage cheese, cucumber slices

P 13 g · C 6 g · F 1.7 g

Ready-to-drink protein shake160 kcal

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

P 30 g · C 4 g · F 3 g

Prep tips for day 2

✓Whisk the eggs and chop the vegetables tonight — the cooking itself takes only a few minutes in the morning.
✓Cook extra chicken while this meal is on the stove or grill — cooked chicken keeps about four days refrigerated and turns the next lunch into a five-minute assembly job.
✓Portion both snacks into grab-and-go containers after shopping — nuts, cheese, and cut vegetables hold for days.

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

← Day 1 Plan overview Day 3 →

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.