7-day plan1620 kcal today

Day 4 of the High-Protein Meal Plan for Women Over 50

Every meal for day 4, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 4 prep tips

Breakfast

445 kcal

Protein oats with banana445 kcal

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

470 kcal

Tuna and white bean salad with orange470 kcal

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

425 kcal

Baked cod with sweet potato and green beans425 kcal

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

280 kcal

Kefir with berries105 kcal

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

P 5.5 g · C 16 g · F 2.2 g

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Prep tips for day 4

✓Mix tomorrow's oats tonight — they soften in the refrigerator overnight and need no morning cooking.
✓Canned tuna needs no cooking — mix the salad in the morning and it holds until lunch.
✓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

← Day 3 Plan overview Day 5 →

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.