How to Meal Plan for a High-Protein Diet(Without the Overwhelm)
Simple, hormone supporting tips for women in midlife.
If you're in your 40s or 50s and wondering why your go-to meals aren't working the way they used to—you're not alone.
Suddenly, the weight creeps in, your sleep feels shallow, your moods fluctuate like a teenager’s, and the foods that once left you satisfied now leave you... hungry an hour later.
Here’s the good news: you can feel more energized, clear-headed, and in control again—starting with one key nutrient: protein. And no, this isn’t about bodybuilder shakes or cutting carbs—it’s about fueling your midlife body in the way it needs most right now.
Why Protein Matters More Than Ever in Perimenopause
As estrogen and progesterone begin to fluctuate (and decline), your body becomes more sensitive to blood sugar swings, muscle loss, and inflammation. Without enough high-quality protein, you may experience:
Weight gain around the belly
Low muscle tone (despite exercise)
Brain fog and fatigue
Poor sleep and unstable moods
Protein helps stabilize your hormones, keeps your metabolism humming, and supports muscle retention, mood, and sleep quality—all crucial during this season of life.
5 Simple Steps to Meal Plan for a High-Protein Diet
Here’s the best part: getting enough protein doesn’t have to be complicated or restrictive. It just takes a little strategy, and I’m going to show you how to start today.
1. Start with a Daily Protein Goal
Most women in midlife need at least 100–150 grams of protein per day, spread evenly across meals to support energy and satiety.
🔹 Target:
30g of protein per meal is a great place to start. This supports lean muscle, balances blood sugar, and helps reduce those mid-afternoon energy crashes.
Quick visual:
1 palm-sized piece of chicken or salmon = ~25g
¾ cup Greek yogurt = ~17g
1 scoop clean protein powder = ~20g
½ cup cottage cheese = ~14g
3 eggs = ~18g
2. Plan Around Protein First
When building your meals, make protein your anchor—then add fiber-rich veggies, healthy fats, and smart carbs.
🔹 Example meal plan base:
Breakfast: Greek yogurt + chia seeds + berries + hemp hearts
Dinner: Chicken stir-fry with broccoli, bell peppers, and tamari/soy sauce
TIP: Create a “protein pantry list” of your faves so you always know what to shop for or prep in advance.
3. Use the “30-30-30” Method
This is my go-to system:
☀️ 30 grams of protein
🏃 30 minutes of movement
🧠 30 minutes of mindset work
Each day.
Why? Because consistency in these three areas creates real, lasting results—especially for hormone balance and vitality. It’s simple, realistic, and doable.
4. Batch Prep Your Proteins
Make life easier by cooking 2–3 proteins in bulk once or twice a week. Rotate them into different meals with sauces, veggies, or grain bases.
🔹 Ideas:
Baked chicken thighs
Hard-boiled eggs
Quinoa
Grilled tofu or tempeh
Salmon or turkey meatballs
Store in glass containers and pair with ready-to-go sides for quick, balanced meals.
5. Get Familiar with Protein Portions
Protein doesn’t have to be weighed or counted obsessively, but it does help to know what you're working with.
🔹 General guidelines:
A palm-sized piece of meat or fish = ~20–30g
¾ cup Greek yogurt = ~17g
½ cup cooked lentils = ~9g
1 cup edamame = ~17g
1 protein smoothie = ~25–30g (depending on ingredients)
Use your hand, not a scale. Your palm is your protein, fist is veggies, cupped hand is carbs, thumb is fats. Easy, right?
You’re Not Being “Extra.” You’re Being Proactive.
Eating more protein in midlife isn’t a diet—it’s a form of self-respect.
It’s how you support your changing body with the nutrients it’s quietly begging for.
If you have kids, remember when they were little? You wouldn’t leave the house unprepared. That same energy is needed here. Give yourself the time, energy and attention you need. Try is for a week, and see how it goes.
And if you’re feeling overwhelmed? You don’t have to go it alone.
💌 Want a head start?
Grab my free 5-Day Hormone-Friendly Meal Plan—packed with easy, protein-rich meals that help you feel steady, satisfied, and strong.
