7-day plan1610 kcal today

Day 5 of the High-Protein Meal Plan for Women Over 50

Every meal for day 5, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 5 prep tips

Breakfast

365 kcal

Smoked salmon and egg white muffin365 kcal

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

460 kcal

Chicken club lettuce wraps460 kcal

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

505 kcal

Chicken and vegetable stir-fry with brown rice505 kcal

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

280 kcal

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Plain Greek yogurt105 kcal

3/4 cup plain nonfat Greek yogurt

P 17.5 g · C 7 g · F 1 g

Prep tips for day 5

✓Toast the English muffin and portion the berries the night before; this breakfast is pure assembly.
✓Assemble the wrap in the morning and pack the fruit separately so nothing gets soggy by lunch.
✓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 4 Plan overview Day 6 →

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.