7-day plan1625 kcal today

Day 7 of the High-Protein Meal Plan for Women Over 50

Every meal for day 7, with calories and macros per item. Portions come straight from the plan — nothing to weigh or guess.

← Full plan overview Day 7 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

440 kcal

Chicken quesadilla with black beans440 kcal

1 whole-wheat tortilla, 3 oz chicken, 1/4 cup shredded cheddar, 2 tbsp salsa, 1/2 cup black beans, 1 tbsp guacamole, side salad

P 35 g · C 45 g · F 12 g

Dinner

480 kcal

Garlic shrimp zoodle bowl with whole-grain bread480 kcal

5 oz shrimp, 2 cups zucchini noodles, 1/2 cup cannellini beans, 2 tsp olive oil, 1/2 cup cherry tomatoes, 1 tbsp parmesan, 1 slice whole-grain bread

P 42 g · C 40 g · F 14.7 g

Snacks

260 kcal

Cottage cheese with cucumber85 kcal

1/2 cup 2% cottage cheese, cucumber slices

P 13 g · C 6 g · F 1.7 g

Almonds175 kcal

1 oz raw almonds

P 6 g · C 6 g · F 14 g

Prep tips for day 7

✓Mix tomorrow's oats tonight — they soften in the refrigerator overnight and need no morning cooking.
✓Shred the cheese and rinse the beans ahead; the quesadilla itself cooks in a dry skillet in a few minutes.
✓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 6 Plan overview

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.