The Protein Cheat Sheet
for Women Over 40
Hitting your protein target is the single biggest nutrition win after 40 — for muscle, energy and staying full. This printable cheat sheet makes it effortless: how much you need, where to get it, and 25 easy high-protein snacks.
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What's Inside
Your Daily Protein Target
A simple way to work out how much protein you actually need after 40 — no complicated maths.
Protein in 40+ Foods
An at-a-glance table of how many grams are in the everyday foods you already eat.
Protein at Every Meal
Easy formulas to build a high-protein breakfast, lunch and dinner without weighing anything.
25 High-Protein Snacks
Grab-and-go snack ideas that keep you full between meals — with the protein counts.
A Sample High-Protein Day
See exactly how a full day of easy, protein-rich eating comes together.
Tips to Hit Your Target
Simple habits and quick wins for the days when protein feels like a struggle.
More Free Resources
Grab these too — they work brilliantly together.