The exact protein framework I use with my coaching clients, daily targets, top sources, real-meal templates, and how to hit the right number without weighing your food. Built for women navigating fat loss, muscle, and hormones in their 30s, 40s, and 50s.
400+ women coached · 12+ years in the trenches · 100% free, no upsell
Get Instant AccessMost women 30 to 50 eat 50 to 70g of protein a day. Most need 100 to 150+. This cheat sheet closes that gap, without the guesswork.
Exactly how much protein you need by bodyweight and goal, plus why it climbs after 30 and through peri-menopause.
Hit your target without scales or apps. Portion cues that make tracking effortless and sustainable.
80+ protein sources ranked, with macros, a "for 30g of protein" column, and protein-per-dollar for real budgets.
20+ real meal templates and gram-by-gram day plans (130g & 150g) so you never have to wonder what to eat.
Travel, restaurants, and busy days: the "minimum viable" protein day, plus the 10 mistakes women make and the fixes.
Your action plan, a myth-buster on red meat and saturated fat, and a one-page checklist to start today.
No fluff · No upsell · 100% free
Send Me the Cheat SheetDrop your details and the PDF lands in your inbox within a minute or two. Check spam if it hides.