Sample 7-Day High-Protein Meal Plan and Framework to Build Tone and Gain Strength (For Adults Over 40)
If you’re over 40 and frustrated with your body, your energy, or the way your clothes are fitting — you’re not alone. We’ve worked with thousands of Long Islanders who felt stuck. Many tried every diet in the book… from keto to calorie counting, cutting carbs, skipping meals, or eating “clean,” only to see the scale stall or weight come right back.
At AB Fitness Personal Training, we approach nutrition differently — and it’s why our clients over 40 are getting stronger, leaner, and more energized without extreme diets or unrealistic plans. Our system is built for real people with busy lives. It’s structured enough to work, but flexible enough to live.
Let’s walk you through what makes our approach different — and how it’s helped so many adults over 40 regain control of their health, drop stubborn weight, and stay fit for life.
Why Nutrition Changes After 40
As we age, our bodies change — and so should our nutrition.
After 40, your metabolism naturally slows. Your muscle mass begins to decline, which makes it easier to gain fat and harder to lose it. Hormonal shifts (especially for women) also impact energy, cravings, and how your body stores fat. Add in stress, career demands, parenting, and busy schedules — and it’s no wonder most diets stop working.
That’s why the one-size-fits-all, “just eat less and move more” advice falls short. At AB Fitness, we help you dial in your nutrition based on what works for your body, your goals, and your life — not what some influencer is pushing.
The 3 Pillars of the AB Fitness Nutrition Method
Our system is built around three simple but powerful pillars that get results — and make those results stick.
1. Protein-First Eating
Protein is the #1 nutrient we focus on with our over-40 clients. Why? Because protein helps you build and preserve lean muscle (which keeps your metabolism running), keeps you full, and supports recovery from strength training.
We aim for 1 gram of protein per pound of goal body weight, spread across 3–4 meals per day. That means building your meals around lean sources like chicken, fish, eggs, Greek yogurt, cottage cheese, protein shakes, lean beef, and more.
This one shift alone — eating more protein — is a game-changer for our clients.
2. Minimally Processed, Balanced Meals
Forget extreme food rules. We teach you how to build meals that are satisfying, realistic, and balanced. That means meals that include:
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A lean protein
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A high-volume carb (like potatoes, rice, berries, or low-calorie wraps)
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A serving of healthy fats if needed
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Lots of filling veggies
Our clients learn to create meals that fuel their bodies without counting every calorie. We emphasize whole, minimally processed foods most of the time — but also show you how to enjoy the foods you love, without guilt or bingeing.
You can eat carbs. You can go out to dinner. You don’t have to be perfect — you just need a system that works 80% of the time.
3. Sustainability Over Perfection
We’re not about quick fixes or detoxes. We’re about long-term wins. That’s why we never hand you a restrictive meal plan and say “good luck.”
Instead, we guide you to build habits that actually fit your life:
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How to meal prep in under 30 minutes
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What to eat when eating out
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How to snack without overeating
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What to do when you fall off — and how to get back on track fast
You don’t need to overhaul your life. You just need small wins, repeated consistently — and our team keeps you accountable every step of the way.
🧍♀️ 7-Day High-Protein Meal Plan for Women Over 40
Day 1
Meal 1: 1 scoop whey protein + 1 cup unsweetened almond milk + 1 tbsp chia seeds + ½ banana
(220 cal, 28g protein, 16g carbs, 6g fat)
Meal 2: 4 oz grilled chicken breast, 1 cup broccoli, ½ cup rice
(350 cal, 35g protein, 30g carbs, 10g fat)
Meal 3: 0% Greek yogurt (1 cup) + ½ cup strawberries + 1 tbsp almond butter
(300 cal, 25g protein, 18g carbs, 12g fat)
Meal 4: 2 eggs + 2 egg whites + veggies + 1 slice 647 bread
(250 cal, 26g protein, 15g carbs, 12g fat)
Total: ~1120–1200 cal, 114g protein
Day 2
Meal 1: Cottage cheese (1 cup, fat-free) + ½ apple + cinnamon
(200 cal, 28g protein, 12g carbs, 2g fat)
Meal 2: 4 oz turkey breast, 1/2 avocado, salad with balsamic
(350 cal, 32g protein, 12g carbs, 18g fat)
Meal 3: Protein shake + 1 slice Ezekiel bread + 1 tsp peanut butter
(300 cal, 30g protein, 20g carbs, 9g fat)
Meal 4: Grilled salmon (4 oz), asparagus, small sweet potato
(400 cal, 30g protein, 25g carbs, 15g fat)
Total: ~1250 cal, 120g protein
Day 3
Meal 1: Egg white omelet with spinach, mushrooms + 1 slice 647 bread
(200 cal, 22g protein, 15g carbs, 5g fat)
Meal 2: 5 oz lean beef, sautéed peppers, ½ cup rice
(400 cal, 35g protein, 30g carbs, 14g fat)
Meal 3: 0% Greek yogurt + ¼ cup granola
(250 cal, 20g protein, 20g carbs, 7g fat)
Meal 4: 1 scoop protein shake + 1 tbsp olive oil + 1 cup almond milk
(300 cal, 30g protein, 8g carbs, 15g fat)
Total: ~1150 cal, 110g protein
Day 4–7
Repeat the structure:
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1 shake meal
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1 lean protein + veggie + carb
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1 high-volume meal with yogurt or cottage cheese
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1 whole food meal (eggs, fish, chicken, lean beef)
Aim for 110–130g protein/day with total calories between 1200–1400 depending on your size and goals.
🧍♂️ 7-Day High-Protein Meal Plan for Men Over 40
Day 1
Meal 1: 1 scoop whey + 1 tbsp peanut butter + ½ cup oats
(350 cal, 30g protein, 30g carbs, 12g fat)
Meal 2: 6 oz grilled chicken, 1 cup rice, 1 cup green beans
(500 cal, 45g protein, 40g carbs, 15g fat)
Meal 3: 1 cup cottage cheese (fat-free) + 1 cup berries + 1 tbsp flax
(300 cal, 28g protein, 20g carbs, 10g fat)
Meal 4: 3 eggs + 2 egg whites + 1 slice whole wheat bread
(400 cal, 35g protein, 20g carbs, 18g fat)
Total: ~1550–1650 cal, 138g protein
Day 2
Meal 1: Greek yogurt (1 cup, 0%) + 1 tbsp nut butter + ¼ cup granola
(350 cal, 30g protein, 25g carbs, 12g fat)
Meal 2: 6 oz turkey burger, small potato, broccoli
(500 cal, 42g protein, 30g carbs, 20g fat)
Meal 3: Protein shake + banana
(300 cal, 30g protein, 20g carbs, 5g fat)
Meal 4: 6 oz lean steak, 1 cup asparagus, ½ cup rice
(500 cal, 40g protein, 25g carbs, 15g fat)
Total: ~1650 cal, 142g protein
Day 3
Meal 1: Egg scramble with 2 eggs + 2 whites, spinach, peppers, toast
(400 cal, 28g protein, 25g carbs, 15g fat)
Meal 2: 6 oz salmon, couscous, mixed salad
(550 cal, 42g protein, 30g carbs, 20g fat)
Meal 3: Cottage cheese + apple
(250 cal, 25g protein, 18g carbs, 4g fat)
Meal 4: Protein shake with olive oil + oat bran
(400 cal, 30g protein, 20g carbs, 15g fat)
Total: ~1600–1700 cal, 125–135g protein
Day 4–7
Follow the same framework:
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A solid breakfast with eggs, yogurt, or oats
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A hearty lunch with 6 oz protein, a clean carb, and veggies
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A shake or cottage cheese snack
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A lighter dinner with lean meat or eggs
Total protein: 150–180g/day. Total cals: 1600–1900 depending on size, goal, and training load.
What If You Don’t Like a Certain Food (Or You’re Allergic)?
We get this question all the time — “What if I don’t like cottage cheese?” or “I’m allergic to eggs, now what?” The truth is, no single food is mandatory to get results. What matters most is hitting your overall protein, calories, and nutrient balance across the day — not forcing yourself to eat something you hate (or can’t eat safely).
At AB Fitness, we teach our clients to swap smart. That means if a food doesn’t work for you, just replace it with something similar in protein and calories, and ideally, something that keeps you just as full. For example:
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Hate cottage cheese? Swap it for fat-free Greek yogurt or a scoop of whey protein.
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Allergic to eggs? Try ½ cup egg whites or a lean breakfast meat like turkey bacon or Canadian bacon.
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Don’t like fish? Choose grilled chicken, lean beef, or tofu with similar macros.
It’s not about being perfect — it’s about being consistent and strategic.
Here’s how to make a smart swap:
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Match the protein: Look for another food that gives you around the same grams of protein.
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Match the calories: Try to keep it within ±50 calories of the original item.
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Keep volume in mind: If a swap is less filling (like a shake vs. solid food), consider adding veggies or fiber on the side.
Example: If your meal plan says “4 oz grilled salmon,” but you prefer chicken, swap it for 4 oz grilled chicken breast. Same protein, lower fat — and it still keeps you on track.
This flexibility is part of why our nutrition system works for real people with real lives. Whether you’re picky, have dietary restrictions, or just want variety, we’ve got you covered. Our coaches are here to help you make smart choices that fit your tastes, your health needs, and your goals — without stressing over it.
Bottom line: don’t overthink it. Swapping is part of the process, and learning how to do it right is a skill that will help you stay on track for life.
Why Most Diets Fail (and Ours Doesn’t)
Most diets fail because they don’t teach you how to eat for your body, your lifestyle, and your goals. They expect you to follow unrealistic rules, white-knuckle through hunger, or rely on willpower — and when life gets busy, the plan falls apart.
Our nutrition system is the opposite. We help you:
✅ Understand what YOUR body needs
✅ Learn how to eat foods you enjoy and still make progress
✅ Get guidance from real nutrition coaches (not apps or influencers)
✅ Build a lifestyle, not a temporary fix
This is why our clients keep the weight off, year after year. We’ve had clients lose 10, 20, even 60+ pounds — and keep it off for over 5 years — all while eating real food, enjoying their lives, and never starving.
What Makes AB Fitness Nutrition Coaching Different
Our approach is rooted in education, accountability, and expert support. Every client who trains with us gets nutrition guidance that’s tailored to them. Here’s what you’ll experience when you work with us:
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Customized nutrition targets that adjust as your goals change
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Ongoing coaching and check-ins to make sure you stay on track
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Real-time support when you hit a challenge (like vacations, holidays, or cravings)
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Easy-to-follow food swaps and recipes so you don’t have to give up the foods you love
We’ve worked with women going through menopause, men managing high blood pressure, adults recovering from injuries, and busy parents who need something that just works. Our system adapts — because your life isn’t one-size-fits-all.
Nutrition + Strength Training = Your Body’s Best Ally After 40
The final piece of the puzzle is strength training — and it’s what makes our results truly stand out.
You can’t just eat healthy and expect to reshape your body. You need to stimulate muscle, strengthen your bones and joints, and keep your metabolism humming.
At AB Fitness, we pair our nutrition system with short, effective strength training sessions 2–3x per week. Every client follows a program designed specifically for their age, fitness level, and goals. And every session is coached by certified experts who specialize in helping adults over 40 stay safe and get results.
Nutrition is the fuel — strength training is the engine. Together, they unlock strength, energy, and body confidence that lasts for life.
Ready to Eat Better, Get Stronger, and Feel Like Yourself Again?
If you’re over 40 and tired of trying to figure it all out on your own… we’re here to guide you.
At AB Fitness Personal Training, you’ll never be handed a cookie-cutter diet or left to struggle. You’ll get:
✅ A clear plan tailored to your lifestyle
✅ Expert guidance from certified coaches and a licensed nutritionist
✅ A simple strength training program that actually works
✅ Real accountability to keep you consistent (the missing piece for most people)
📍 East Meadow Location: 514a East Meadow Ave, East Meadow, NY 11554
📍 Massapequa Location: 4150c Merrick Road, Massapequa, NY 11758
📍 Oyster Bay Location: 5 Shore Ave, Oyster Bay, NY 11771
📞 Call or Text Us: 516-303-9157
🔗 Book Your Free Tour Now: www.abfitnesstrainer.com/tour
Let’s help you take control of your health — and your life — one strong meal (and one strong workout) at a time.