If you are struggling with protein and/ or don’t want more meat protein to nail your macros try this….

Here’s an amazing (no meat- nail protein) plan for woman who’s healthiest fit goal weight is 140-170lbs

Staying full on delicious food that has all the nutrients you need and less sugar/processed keeps that energy up and skin glowing- add our weight training daily and that really is the ultimate in aging well👏

Now accountability is key. You will send me a check in and we are going after building consistency. The most perfect plan without daily consistency doesn’t work for anyone. Send me a check in with your week ahead so I can help🩷

Breakfast (≈40g protein | 35g carbs | 10g fat)

High-Protein Greek Yogurt Bowl

• 1.5 cups nonfat Greek yogurt – 30g protein

• 1 scoop plant protein powder mixed in – 20g protein

• ½ cup berries – 10g carbs

• 1 tbsp chia seeds – 5g fat

• Optional: zero-cal sweetener, cinnamon

Macros:

Protein 40g | Carbs 35g | Fat 10g

Lunch (≈35g protein | 45g carbs | 10–12g fat)

Tofu Power Bowl

• 6 oz extra-firm tofu (or sub 6 egg whites), air-fried or pan-seared – 24g protein

• 1 cup cooked quinoa – 8g protein, 40g carbs

• 1 cup mixed veggies (roasted or raw) – 5–10g carbs

• 1 tbsp olive oil drizzle – 10g fat

Macros:

Protein 35g | Carbs 45g | Fat 10–12g

🍽 Dinner (≈35g protein | 45g carbs | 15g fat)

Protein pasta & Egg White (mixed together = carbonara) Protein Plate

• 1 cup cooked lentils or protein pasta – 18g protein, 40g carbs

• 2 eggs cracked over cooked warm pasta in pot, scrambled – 20g protein

• Veggies of choice (spinach, tomatoes, peppers) – 5–10g carbs

• 1/4c Lowfat mozzarella – 10g fat

Macros:

Protein 38g | Carbs 45g | Fat 15g

🍫 Evening Snack (≈25g protein | 25g carbs | 5g fat)

Protein Treat or Shake

Option A:

• 1 scoop plant protein – 20–25g protein

• 1 medium banana – 25g carbs

Option B (if you want something sweet):

• 1 No Cow or Orgain protein bar – ~20g protein, ~20–25g carbs

Macros:

Protein 25g | Carbs 25g | Fat 4–6g

Total Daily Macros plan ideal for 140-170lb fit healthiest weight goals (approx. macros)

✔ Protein: 143g

✔Carbs: 150g

✔Fat: 49–52g