Hit Your Protein Goals
Your number. Your plan. No guessing, no overcomplicating it — just a simple way to start seeing results again.
You're not doing anything wrong.
You're eating "healthy." You're trying to move more. You're making the effort. But the scale isn't moving the way it used to, and your body just feels different than it did ten years ago.
And so you start wondering — maybe it's just my age. Maybe my metabolism is slowing down. Maybe this is just how it is now.
But most of the time? You're just not eating enough protein for your body.
Not because you're doing anything wrong. Because no one has ever actually shown you how much you need — and how to hit it without turning every meal into a science project.
That's exactly what this guide gives you. Your number, a simple plan to reach it, and the freedom to stop guessing.
Let's figure this out together.
After 40, it's not just about calories.
Calories still matter — but the type of food you eat matters just as much. And protein is the one thing most women over 40 are consistently under-eating. Here's why that's a problem.
You lose muscle as you lose weight
Without enough protein, your body breaks down muscle for fuel. You get lighter on the scale but weaker, softer, and more prone to regain. Protein protects the muscle you have.
Your metabolism depends on it
Muscle burns calories at rest. Lose it, and your metabolism drops — making it even harder to lose weight down the road. This is the cycle most women over 40 are stuck in without knowing why.
It keeps you fuller, longer
Protein stabilizes your blood sugar and keeps you satisfied between meals. Less snacking, fewer cravings, more energy through the afternoon — that's not discipline, that's nutrition.
Body composition, not just weight loss
The scale comes from calories. But how your body looks and feels comes from your macros — especially protein. This is the difference between losing weight and actually changing your body.
"The scale comes from how many calories you eat. Body composition comes from the macros you're having."
Find Your Number
This is the formula I use with every single client. It's based on your goal body weight — not your current weight. Simple math, big results.
What hitting your number actually looks like
Here's a sample day at each protein level so you can see — this is doable. Real food, real portions, nothing complicated.
Your framework: 25g breakfast + 35g lunch + 35g dinner + snack
Egg Power Scramble
3 whole eggs + 1 oz cheese + veggies + toast
Tuna Salad + String Cheese
1 can tuna over greens with crackers + 1 string cheese on the side
Salmon Plate
5 oz salmon + asparagus + wild rice. One pan, 20 minutes.
String Cheese + Apple
Takes 30 seconds. Zero dishes.
Your framework: 30g breakfast + 40g lunch + 40g dinner + snack
Loaded Protein Oats
1/2 cup oats + 1 scoop protein powder + 1/2 cup Fairlife milk + cinnamon
Chicken + Cottage Cheese Plate
3.5 oz grilled chicken + 1/2 cup cottage cheese + side veggies + light dressing
Steak & Veggies
5 oz sirloin + steamed broccoli + small baked potato
Hard Boiled Egg + Beef Jerky
Keep both in the fridge. Grab-and-go protein.
Your framework: 35g breakfast + 45g lunch + 50g dinner + snack
Big Egg Scramble
5 whole eggs + 1 oz cheese + salsa + veggies + toast
Large Salmon Power Plate
6.5 oz salmon + quinoa + roasted vegetables
Big Steak Dinner
6.5 oz sirloin + broccoli + small potato. Family-friendly, everyone eats the same meal.
Greek Yogurt
5.3 oz container. Add berries if you want. Done.
5 Tips That Make This Actually Stick
Protein first. Every single meal.
If you fill up on the salad, the bread, the sides — you run out of room before you get to what matters. Eat your protein first. This one habit alone changes your numbers.
Spread it out — don't save it all for dinner.
Your body can only use about 30–40g of protein at a time for muscle. One big dinner isn't enough. Three to four protein-focused meals throughout the day beats cramming it all at night.
Learn what 4 oz of meat looks like.
It's roughly the size of your palm. That one portion gives you 28–35g of protein. Weigh it for a week, then trust your eye. This is the mental math that makes everything easier.
Keep grab-and-go protein in the fridge.
Hard boiled eggs, string cheese, Greek yogurt, deli turkey. When you're busy and reaching for whatever's easy, make sure the easy option has protein in it.
Don't chase perfection — chase the range.
Some days you'll hit 98g. Some days 125g. That's fine. You're building a sustainable habit, not chasing a perfect number every single day. Consistency over perfection, always.
Your High-Protein Cheat Sheet
Bookmark this. Screenshot it. Stick it on your fridge. These are the foods that make hitting your number easy.
The thing most women over 40 don't realize
After 40, you're already losing muscle naturally from hormonal changes. When you cut calories without enough protein, your body burns muscle for fuel — not just fat. You lose weight, but your body composition doesn't change. You feel softer, weaker, and your metabolism slows down even more. Protein isn't optional. It's what separates losing weight from actually transforming your body.
You've got this.
Find your number. Pick one sample day. Try it this week. You don't have to overhaul everything — you just have to start with the right target and a simple way to hit it.
— Jeff, Strong Mom Collective
Ready to go further?
Want to know exactly what to eat for your body?
This guide gives you a starting point. But your protein goal is just one piece. What about calories? Training? The habits that actually make this sustainable? In 1-on-1 coaching, I build it all out — personalized to your life, your schedule, and your goals — so you stop guessing and start seeing real changes.
Apply for 1-on-1 Coaching →No pressure. Just a real conversation about your goals.