7-day plan1620 kcal today

Day 6 of the High-Protein Meal Plan for Women Over 50

Every meal for day 6, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 6 prep tips

Breakfast

400 kcal

Big cottage cheese and pineapple bowl400 kcal

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

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

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

185 kcal

Hard-boiled egg with carrot sticks95 kcal

1 hard-boiled egg, 1 cup carrot sticks

P 6.5 g · C 7 g · F 4.8 g

Air-popped popcorn90 kcal

3 cups air-popped popcorn

P 3 g · C 19 g · F 0.4 g

Prep tips for day 6

✓Scoop the cottage cheese into a container and keep the fruit separate until morning so it stays fresh.
✓Shrimp thaws quickly and cooks in minutes — move a bag to the refrigerator the night before and dinner comes together fast.
✓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 5 Plan overview Day 7 →

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.