Breakfast
Fluffy Cottage Cheese Scramble+ 1 cup berries · 5 min
28 g protein
The 7-Day Protein Plan for Women 40+
“What should I eat today?” Answered for the next 7 days.
A done-for-you week: shopping list, 2 simple prep sessions and 20 easy recipes. Most take just 10–15 minutes. No calorie counting.
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4.8 / 5 from 75 early readers
Sound familiar?
- It’s 6 p.m., you’re staring into the fridge, and nothing comes to mind.
- Your energy crashes by mid-afternoon, no matter how much coffee you drink.
- You’ve tried diets that left you hungry, cranky and counting every bite.
- You eat “pretty healthy” and still feel tired.
- Cooking feels like a second job you never signed up for.
It’s not your willpower. After 40, your body simply needs a different plan.
What changes after 40
Your body needs more protein. Most of us eat too little.
After 40, your body needs more support to keep its energy and muscle. Most of us don’t eat enough protein, especially at breakfast. So we get hungry fast, reach for snacks and run out of steam by 3 p.m.
The fix isn’t eating less. It’s eating enough of the right things, at the right time, on a simple routine you can actually keep.
Protein at breakfast
Toast, jam & coffee≈4 g
Cottage Cheese Scramble + berries28 g
The plan’s goal: at least 25 g at every main meal.
The method
3 simple rules. Every meal already follows them.
1
Protein first
Start your day with 25–35 g of protein. Every main meal gets at least 25 g.
2
Pair your carbs
Never eat carbs alone. Add protein, healthy fat or fiber for steadier energy and fewer cravings.
3
Build your plate
Half veggies, a quarter protein, a quarter smart carbs, plus a little healthy fat.
Sunday prep · 45–60 minWednesday prep · 25–30 minMost of the week’s cooking, done
What’s inside
Everything you need for one steady week
- Your First 24 HoursA 15-minute start: short shopping list and your first breakfastp. 4
- How the Plan WorksThe daily pattern and your 2 prep sessions, step by stepp. 5
- Shopping ListThe whole week, sorted by protein, produce and pantryp. 6
- The 7-Day PlanBreakfast, lunch, snack and dinner for every dayp. 7–13
- Sides & Energy Add-onsFor hungry or active daysp. 14
- 20 Simple RecipesWith photos, protein and calories for eachp. 15–34
- The 3 Simple Rulesp. 35
- Protein Cheat Sheetp. 36
- Swaps & Snack IdeasNo fish, vegetarian, dairy-free, nut-free, on a budgetp. 37
- Your Questions, Answeredp. 38
41 pagesRead on your phoneOr print at home
Day 1 · Monday
Here’s what your first day looks like
Lunch
Mediterranean Salmon & Cucumber Bowl+ ½ cup quinoa
34 g protein
Snack
Apple + 1 tbsp almond butter
4 g protein
Dinner
Sheet-Pan Chicken, Sweet Potato & BroccoliAlready cooked in your Sunday prep
38 g protein
Day 1 total
≈105 g protein · ≈1,480 kcal
No counting. It’s already done for you, every day of the week.
A look inside
Real pages from the book
Swipe to see more pages
From my kitchen to yours
Hi, I’m Emily.
For years, 6 p.m. meant standing in front of the fridge, tired and out of ideas. Then I stopped guessing and started planning my week around protein.
I cook twice, eat well every day, and finally stopped running on empty. I put that exact week into one simple plan, so you don’t have to figure it out from scratch.
Emily Brooks
Is this plan for you?
It’s for you if
- You’re 40+ and want steady energy without a strict diet
- You’re tired of deciding what to eat every single day
- You want simple meals from a regular grocery store
- You’d rather cook twice a week than every night
It’s not for you if
- You want a crash diet or a quick fix
- You follow a diet prescribed by your doctor (check with them first)
Early readers
What women are saying
★★★★★
“The chocolate pudding is insane!!”
I thought avocado in a dessert sounded weird, but this chocolate pudding is SO creamy and rich. Totally killed my late night sugar craving. Will be making this every week.
Jessica L., 47 · Seattle, WA
★★★★★
“Finally stopped staring at the fridge at 6 PM”
Honestly, the 2 short prep sessions are the real hero here. I used to reach 6 PM completely exhausted and just order takeout. Having everything ready in the fridge made this week so effortless.
Sarah M., 44 · Austin, TX
★★★★★
“Felt full all morning!”
The ‘Protein First’ rule changed everything for me. I used to just have coffee and a bagel, then wonder why I was starving by 10 AM. Day 3 on this plan and I wasn’t even thinking about food until lunch.
Karen T., 53 · Scottsdale, AZ
★★★★★
“Shopping list saved my sanity”
The done-for-you grocery list alone is worth the price. I printed the PDF, walked into Trader Joe’s, and was out in 20 minutes with zero guesswork. My husband even ate the dinners without complaining lol.
Amanda R., 41 · Tampa, FL
★★★★★
“Super practical, wish I found this sooner”
Very clear and easy to follow. Recipes take literally 10–15 mins. The only reason I’m giving 4 stars instead of 5 is because I had to swap out one of the fish meals (not a salmon fan), but the substitute guide made it easy.
Michelle L., 48 · Denver, CO
★★★★★
“No more 3 PM energy crash”
I was super skeptical because every ‘plan’ out there requires tracking every calorie on MyFitnessPal. I don’t have time for that. Hitting 30 g of protein at breakfast completely eliminated my afternoon brain fog.
Jennifer K., 51 · Charlotte, NC
★★★★★
“Simple, no-nonsense guide”
As a busy nurse, I don’t have time for complicated meal prep. The Sunday prep took me less than 45 minutes. Highly recommend if you’re over 40 and tired of restrictive diets that leave you hungry.
Lisa B., 49 · Columbus, OH
★★★★★
“No calorie counting is a blessing”
I’ve spent my whole life counting calories and weighing food. This feels like freedom. Everything is already calculated, you just follow the plate structure.
Rachel P., 46 · Nashville, TN
★★★★★
“Great recipes, super quick”
Love how straightforward the PDF is on my phone. Very clean layout, page 35 (the plate builder) is printed and stuck on my fridge now! Solid guide for anyone needing a reset.
Heather S., 42 · Atlanta, GA
★★★★★
“My energy levels are back”
Perimenopause hit me hard last year with constant fatigue. Upping my protein to 100 g+ daily following this guide made a noticeable difference in my focus and energy in just 4 days.
Diane W., 56 · San Diego, CA
★★★★★
“Obsessed with the sheet pan chicken”
Honestly I was so tired after work, but throwing chicken and sweet potatoes on one pan was ridiculously easy. Tastes amazing, zero cleanup stress, and I finally didn’t order takeout.
Heather B., 38 · Dallas, TX
One week from now
Imagine next Monday
You open the fridge and know exactly what’s for lunch. Breakfast keeps you full until noon. No 3 p.m. crash. No guilt, no counting. Just a simple routine that works for your body.
Eat Well, Age Less
The 7-Day Protein Plan for Women 40+ · PDF, 41 pages
- The complete 7-day plan, every meal mapped out
- Full weekly shopping list
- 2 step-by-step prep guides
- 20 simple recipes with protein and calories
- Protein cheat sheet, swaps and snack ideas
$29.99$14.9950% off · Launch price
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Where to start: open “Your First 24 Hours” on page 4, a 15-minute start with your first grocery run.
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Questions
Do I need special ingredients?
No. Everything comes from a regular grocery store: eggs, cottage cheese, chicken, salmon, Greek yogurt, oats and vegetables.
How much time will it take?
Two prep sessions a week: about 45–60 minutes on Sunday and 25–30 minutes on Wednesday. Most daily meals then take 10–15 minutes.
Do I have to count calories?
No. Protein and calories are already worked out for every meal and every day.
I don’t eat fish / I’m vegetarian / I avoid dairy.
There’s an easy swaps page for each of these, plus nut-free and budget options.
Is this a weight-loss plan?
It’s not a diet. It’s a simple way to eat enough protein and keep your energy steady after 40.
I have a medical condition. Is it safe for me?
Please check with your doctor before changing your diet, especially if you have kidney disease or diabetes, take medication, or are pregnant or nursing.
How do I get the book?
Right after payment you get the PDF instantly. Save it to your phone, tablet or computer, or print it at home.
Your week is already planned. Just start.
$29.99$14.9950% off · Launch price
Instant PDF download7-day money-back guarantee