5 min·28g protein·380 cal
Greek Yoghurt Protein Bowl
Layered Greek yoghurt with berries, walnuts, flaxseed and a drizzle of honey.
High-Protein Meals for Women
Recipes, plans and practical guides to help you hit your protein target without spending hours in the kitchen.
Protein is the most important dietary lever for women trying to lose weight, particularly over 40. It keeps you fuller for longer, preserves muscle mass while in a calorie deficit, and burns more calories to digest than carbs or fat. Most women eat far less than they need.
This hub has everything — breakfasts, lunches, dinners, snacks, and full weekly meal plans — to help you hit your protein target without it becoming a full-time job.
Need to know your daily target? Use the protein calculator →
Protein matters even more in midlife — see why in our menopause weight loss guide and the complete over-40 plan. Pair high-protein eating with body recomposition training and a daily walking habit for the fastest results. Looking for a powder? Read our best protein powders for women over 40.
Featured recipes
10 min·36g protein·420 cal
Smoked Salmon Scrambled Eggs
Soft-set eggs with crème fraîche and chives, salmon on wholegrain toast.
45 min·52g protein·510 cal
Chicken & Chickpea Traybake
Spiced one-tray dinner with peppers, courgette, red onion and lemon.
30 min·22g protein·310 cal
Lentil & Spinach Soup
Hearty, freezer-friendly soup with cumin, turmeric and tomatoes.
5 min·30g protein·420 cal
High-Protein Overnight Oats
Vanilla protein oats with chia, peanut butter and banana.
5 min·26g protein·290 cal
Cottage Cheese & Berry Bowl
Creamy cottage cheese with raspberries, almonds and a drizzle of honey.
7-day plan
A week of high-protein meals at a glance
Daily targets: 1,600–1,800 calories · 110–130g protein · 30g+ fibre
| Day | Breakfast | Lunch | Dinner | Snack |
|---|---|---|---|---|
| Mon | Protein oats | Chicken salad wrap | Salmon & veg | Greek yoghurt |
| Tue | Scrambled eggs & smoked salmon | Lentil soup | Turkey stir-fry | Boiled eggs |
| Wed | Greek yoghurt bowl | Tuna & avocado salad | Chicken traybake | Cottage cheese |
| Thu | Protein pancakes | Leftover traybake | Cod & sweet potato | Edamame |
| Fri | Overnight oats | Tofu & vegetable bowl | Prawn pasta | String cheese |
| Sat | Eggs royale (lighter) | Mixed bean salad | Lamb chops & salad | Apple & almond butter |
| Sun | Full protein brunch | Soup & seeded rye | Roast chicken & veg | Protein smoothie |
Free Starter Plan
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