The Powder-Free Protein Plan: 30 original high-protein, lower-carb recipes, four weekly plans and grocery lists. About 120 g of protein a day from real food, with every macro checked against USDA data.
Plus: use the Cookverter kitchen toolkit for free.
“30 grams of protein? That’s five eggs.”A complaint we hear a lot, and a fair one.
Expert groups suggest roughly 25–30 g of protein at each main meal as we get older, and Australian research published in 2026 found most women aged 40–55 fall well short. The usual fix is a protein shake. Plenty of us don’t want one.
This plan gets there with food: yogurt and nuts, eggs and a little feta, chicken and beans. Normal portions, stacked well.
Every breakfast, lunch and dinner lands around 25–35 g of protein from everyday foods. Nothing to mix, nothing too sweet.
About 94 g net carbs and 40 g fiber a day on average, from beans, lentils, oats, berries and vegetables. Not keto, and not trying to be.
All 88 ingredients are matched to USDA FoodData Central entries and added up by script. Every ID is printed in the book.
Batch recipes, leftovers planned in, freezer portions marked, and two slow-cooker friendly dinners.
Chili, sheet-pan chicken, meatballs, stir-fries, a lighter paprikash. Others can add rice or bread to their own plates.
Grams with cups, spoons and ounces alongside. Oven temperatures in °C, °F and fan.
Cookverter kitchen toolkit. Cooking in cups or ounces? Use our free online converters for volume, weight, oven temperature and cups to grams by ingredient, plus a recipe scaler, baker’s percentages and a roasting time calculator, at cookverter.com.
The breakfast that quietly does the heavy lifting: creamy, tangy, and about 30 g of protein before you have even boiled the kettle.
Serves 1 · 5 minutes · no cooking
Tip: Not a cottage-cheese person yet? Start with half cottage cheese, half Greek yogurt and shift the ratio over a fortnight.
Nutrition per serving, calculated from USDA FoodData Central values. Brands vary.
Most meal plans don’t say where their nutrition numbers come from. Ours do.
Four weeks of high-protein, lower-carb meals for women 40+. No powders, no shakes, no guesswork.
Secure checkout with Stripe. Digital download: nothing is shipped.
No. That is the whole point. Every meal reaches its protein from ordinary foods: Greek yogurt, cottage cheese, eggs, fish, chicken, beans, lentils and tofu.
No. It is lower carb, not no carb. Days average about 94 g of net carbs, mostly from beans, lentils, oats, fruit and vegetables, which also bring about 40 g of fiber a day.
Days run about 1604–1690 kcal with about 120 g of protein. The guide shows simple ways to add or remove 100–150 kcal so it fits you.
Each of the 88 ingredients is matched to a specific USDA FoodData Central entry, and a script adds them up per recipe and per day. The ID for every ingredient is printed in the book so you can check it yourself. Figures are estimates: brands vary.
Partly. Several recipes are already vegetarian, and a full swaps page covers vegetarian, dairy-free, fish-free and gluten-free options. It is not a fully vegan plan.
The dinners are familiar on purpose: chili, sheet-pan chicken, meatballs, stir-fries, a lighter paprikash. Others can add rice, pasta or bread to their own plates.
Both. Every ingredient is in grams or ml with a US cup, spoon, ounce or count alongside, and oven temperatures are in °C, °F and fan.
Please ask your doctor first. This plan is general information, not medical advice, and is not designed for any medical condition. That matters especially for kidney disease, diabetes, pregnancy or any prescribed diet.
A 45-page PDF you can read on a phone, tablet or computer, or print. It is a digital download; nothing is shipped.