High protein diets are key if you are looking to control your weight, improve lean muscle mass and bone density.
As we age, our diet is even more important than ever. Many people notice a big shift in their weight right around the age of 40, give or take a few years.
Woman over 40 experience many hormonal shifts as estrogen levels decline. These shifts have an impact on your metabolism and bone density which slowly decline as estrogen levels decline.
A high protein diet will help you maintain & build muscle mass (which will help with your metabolism) and help maintain bone density.
The recommended amount is, .8 - 1.0g of protein per ideal body weight. I've broken it down by meals with some ideas and outlined a 140g protein day with examples.
The best part is, when you are eating all this protein, your blood sugar stays stable and you won't be hungry!
Wake up protein:
- Coffee with Collagen (18g protein)
- Tea with Collagen (18g protein)
- Water + Electrolytes + Collagen (18g Protein)
- Collagen Chocolate Milk (22g protein)
Breakfast:
- High Protein Smoothie or Strawberry Cloud Smoothie (mix 2 sources of protein: collagen, whey, plant based protein, greek yogurt) + almond or peanut butter. = 30-55g protein
- 3 pasture raised eggs + 2 Applegate Farms Sausage + Piece of high fiber toast or Fruit. = 30g of protein
- Yogurt Parfait or Overnight Oats: 30-40g of protein
- 2 Bacon & Egg Muffins: 24g of protein
Lunch/Dinner:
- Taco Bowl with ground turkey/grassfed beef + 1/4 cup shredded cheddar + lettuce and all the other toppings = 25-30g of protein
- Turkey Sweet Potato Chili = 36g of protein
- Turkey Potato Soup = 31g of protein
- 4oz of Meat + Sides = 30g of protein
- Cobb Salad = 30-40g protein
Snack Ideas:
- Yogurt (low sugar or plain with vanilla protein powder)
- Whey protein + favorite mik = 25g of protein
- Collagen protein + favorite milk = 18g of protein
- Slice of cheese = 7g of protein
- Hard boiled egg = 6g of protein
- 100 calorie packet of almonds = 4g of protein
- Protein Bar: look for low sugar & high protein
- Cottage Cheese = 15-23g/cup
- Edamame = 16g/cup
Heres a look at a typical day of 140g of protein:
- 6a Coffee + Collagen
- High Protein Smoothie
- Turkey Potato Soup
- Yogurt with Berries
- Taco Bowl
If you aren't hungry for the snack, just stick to the meals. It is always important to listen to your body. Our metabolisms are all different and even day to day depending on our activity level.
If you haven't eaten this way before, try it for a week and see how you feel!
