Let me just please start out by saying: Most women do not need this much protein on the regular, but here is how to do it without relying on bars that are hard to digest and processed protein powders. Things can also be moved around, say if breakfeast feels to big: move the cottage cheese to a 10am snack, as an example.
Breakfast (~40–45 g protein)
Savory egg + dairy plate
- 3 whole eggs → ~18 g protein
- 1 cup cottage cheese → ~25 g protein
- Sautéed zucchini or broccoli or kale or sweet potatoes cooked in butter or ghee
- ½–1 avocado
- Fruit or raw honey
Protein total: ~43 g
Notes: This is a high-satiety, blood sugar–stabilizing breakfast. The combination of whole eggs + dairy gives a complete amino acid profile and long-lasting fullness.
Lunch (~40–45 g protein)
Chicken bowl
- 5–6 oz roasted chicken thigh or breast → ~35–40 g protein
- Mixed greens or roasted vegetables
- Olive oil and lemon/lime/orange juice plus high quality salt
- Add pumpkin seeds or feta if desired
- Other great add ins: diced tomatoes, cucumbers, apples, dried cranberries
Protein total: ~40–45 g
Notes: This is your metabolic “anchor meal” of the day. The fat + fiber slows digestion and supports hormone signaling.
Snack (~20–25 g protein)
Simple real-food snack
Choose one:
- 1 cup whole milk yogurt → ~20 g protein
- drizzle of honey or berries optional
- or 3 oz cheese plus raw honey
Protein total: ~20–25 g
Notes: This prevents the common afternoon crash and stabilizes cortisol-driven cravings.
Dinner (~40–45 g protein)
Salmon + vegetable plate
- 6 oz wild salmon → ~38–42 g protein
- Roasted vegetables (broccoli, carrots, zucchini, etc.)
- Butter, ghee, or olive oil generously added
- Rice, Potatoes, or Sweet Potatoes as a starchy side
Protein total: ~40–45 g
