High-Protein Meal Plan to Boost Metabolism for Women Over 40 in One Week

Gaining weight easily and struggling to lose it after 40 is not accidental. The main cause is a daily “protein deficiency,” leading the body to draw energy from muscles instead, which worsens metabolism. We have therefore created a high-protein weekly meal plan for women over 40 to help restore their metabolism.

High-protein meal plan for women over 40 for 7 days.

To restore metabolism and maintain weight loss goals after 40, protein intake should be about 1.2-1.5 grams per kilogram of body weight.

Day 1

• Morning: 2 boiled eggs + whole wheat bread + avocado.
• Lunch: 150 grams grilled chicken breast + brown rice + steamed vegetables.
• Dinner: Steamed fish with soy sauce + clear tofu and minced pork soup.

Day 2

• Morning: Granola + Greek yogurt + almonds.
• Lunch: Tuna salad in mineral water + 1 boiled egg.
• Dinner: Salmon steak + asparagus + steamed sweet potato.

Day 3

• Morning: Shredded chicken sandwich + low-sugar soy milk.
• Lunch: Chicken larb (without skin) + fresh vegetables + a small portion of black sticky rice.
• Dinner: Pork blood soup (focused on ivy gourd leaves and lean minced pork).

Day 4

• Morning: Protein smoothie (whey or plant protein) + banana.
• Lunch: Clear noodle soup with fish balls (with lots of bean sprouts).
• Dinner: Wing bean salad with fresh shrimp and minced chicken.

Day 5

• Morning: Steamed egg with shrimp and shiitake mushrooms + unpolished rice.
• Lunch: Stir-fried chicken breast with basil (using little oil) + poached egg.
• Dinner: Salt-grilled fish + papaya salad (low sugar).

Day 6

• Morning: Oatmeal porridge with minced pork and soft-boiled egg.
• Lunch: Stuffed tofu with minced chicken + mixed stir-fried vegetables.
• Dinner: Mixed hot pot (focused on vegetables and fish/shrimp protein).

Day 7

• Morning: Protein pancake (egg whites + banana + oats).
• Lunch: Rice mixed with shrimp paste (focus on lean sweet pork and shredded omelette).
• Dinner: Boiled sea bass with dipping sauce + boiled vegetables with chili paste.

This is a rough high-protein meal plan that can be adjusted to individual lifestyles and preferences, emphasizing quality proteins like chicken breast, fish, boiled eggs, or plant proteins. If hungry between meals, nuts or low-sugar fruits can be eaten.

Additionally, drinking water,exercising,and getting enough rest are recommended to promote better metabolism, which not only improves body shape after 40 but also supports long-term health.