What I Eat in a Day for Strength& Hormone Health (as a Woman Over 35)
See exactly what a registered nurse and mom of five eats in a day to hit 160g of protein, fuel her workouts, and support her hormones after 35.
5/15/20266 min read
If you've ever wondered what it actually looks like to hit 160 grams of protein in a day as a busy woman — without obsessing over every bite or eating plain chicken out of a container — this post is for you.
I'm a registered nurse, a mom of five, and I've been strength training seriously for years. I eat four meals a day, I aim for around 40 grams of protein at each one, and I try to make every meal something I actually look forward to eating.
This is a real day of food. Not a perfect day, not a photoshoot day — just what I actually eat to fuel my training, support my hormones, and feel like myself.
Why 160 Grams of Protein?
Before I get into the food, let me explain the target — because it's higher than most women have been told they need.
Research by exercise physiologist Dr. Stacy Sims shows that women over 35 experience something called anabolic resistance — as estrogen declines, your body becomes significantly less efficient at triggering muscle protein synthesis in response to protein. Studies show muscle protein synthesis can drop up to 40% compared to younger women, even when eating the same amount.
That means women in our age group need more protein, not less, to get the same muscle-building signal.
The target I work toward is 1–1.25 grams of protein per pound of bodyweight per day. For me, that lands around 160 grams daily.
And here's the key that most people miss: it's not just about the daily total. Dr. Sims' research points to 40 grams of high-quality protein per meal as the threshold needed to actually trigger muscle protein synthesis in perimenopausal women. Spreading 15 grams here and 20 grams there throughout the day isn't enough to flip that switch.
So: four meals, 40 grams each. That's the framework.
Meal 1 - Pre-Workout (6:30-7am)
Protein oats with blueberries and chia seeds
This is my pre-workout meal and it sets the tone for the whole day. I eat this around 6:30 or 7:00 AM before heading to the gym at 8:00.
What's in it:
Oats made with water
One scoop Muscle Milk 100% Whey protein powder mixed in
Chia seeds
Frozen wild blueberries
Why it works: The oats give me steady carbohydrates to fuel my workout without spiking my blood sugar. The protein powder brings the protein content up to where it needs to be. The wild blueberries are packed with antioxidants that support recovery, and chia seeds add healthy fats and fiber.
This is a meal that keeps me full and fueled without feeling heavy before I lift.
Approximate protein: 35–40g
Meal 2 — Post-Workout (10:30 AM)
Protein smoothie + bagel
I get home from the gym around 10:30 and this meal is all
about refueling. After a strength training session your
muscles need protein to repair and carbohydrates
to replenish glycogen. This combination hits both.
What's in it:
Protein shake with Muscle Milk 100% Whey
Spinach blended in
Vitamin D3 + K2 (I add this here — Trace Minerals brand)
A bagel with sugar-free jelly or a small amount of butter and salt
Why it works: The protein shake delivers fast-absorbing protein right when my muscles need it most. The spinach adds iron and micronutrients without changing the flavor. The bagel is an unapologetic carb refuel — and I'm not sorry about it. After a hard training session, carbohydrates are your friend. If you're going to have a higher glycemic carbohydrate, this is when to do it!
The D3 + K2 goes in here because I take it consistently every day and this is the meal I never skip.
Approximate protein: 40–45g
Meal 3 — Early Afternoon (Around 2pm)
Ground turkey and rice with sauce
This is my most consistent meal of the day. Ground turkey, rice, and whatever low-calorie sauce sounds good. Simple, filling, and hits the protein target without any effort.
What's in it:
Ground turkey (93% lean)
Jasmine rice or sweet potato
Low-calorie sauce of choice
Why it works: Ground turkey is one of the most underrated protein sources — it's lean, affordable, easy to cook in bulk, and incredibly versatile depending on what sauce you use. Rice provides steady carbohydrates to keep energy levels stable through the afternoon.
This meal takes about 15 minutes to meal prep for the week and keeps me full for hours. It's the kind of meal that makes hitting your protein goals feel completely manageable. I love the versatility of adding different veggies and sauces - current faves are Trader Joes Hot Honey Mustard, and Aldi's Avocado Ranch.
Approximate protein: 40–45g
Meal 4 — Dinner (Around 6–7 PM)
Dinner is where I give myself the most flexibility. I genuinely enjoy cooking and trying different recipes, so this meal rotates constantly. What stays consistent is the structure: a lean protein and a vegetable.
Some of my go-to options:
Lean steak and roasted vegetables
Turkey burgers with a side salad or potatoes
Turkey tacos with avocado slaw or guacamole
Fish (typically cod) with a steamed or roasted vegetable
Homemade soup with a lean protein base
Ground turkey in a new sauce or seasoning I haven't tried yet
I eat no pork, so my proteins rotate between beef, turkey, chicken, fish, and occasionally other seafood. Keeping variety in this meal is what makes the whole eating approach sustainable long-term — I never feel like I'm on a diet because I'm always eating something I actually want.
Approximate protein: 35–45g
What About Supplements?
I keep my supplement stack simple and evidence-based. As an RN I only recommend what I actually take and trust.
Daily non-negotiables:
Creatine (Orgain) — the most researched supplement in existence. Supports muscle building, bone density, and brain health for women 35+
Magnesium Glycinate (Nature's Bounty) — most women are deficient. Supports sleep quality, stress response, and muscle recovery. I take this every night before bed.
Vitamin D3 + K2 (Trace Minerals) — critical for hormone health, immunity, and bone density. Goes into my post-workout smoothie every morning.
Ashwagandha (Youtheory) — for cortisol management. Chronic stress directly impairs muscle building and fat loss.
Fish Oil (Carlson's lemon flavor) — omega-3s for inflammation, hormones, and brain health.
Multivitamin (MaryRuth's) — to fill any gaps
For a full breakdown of why I take each of these, check out my Best Supplements for Women Over 35 post.
What Does This Day Actually Add Up To?
Meal 1 — Protein oats - 35–40g
Meal 2 — Post-workout shake + bagel 40–45g
Meal 3 — Ground turkey and rice 40–45g
Meal 4 — Dinner (varies) 35–45g
Daily total 150–175g
Most days I land right around 160 grams. Some days I'm a little under, some days a little over. The goal isn't perfection — it's consistency over time.
The Honest Truth About Hitting Your Protein
The biggest thing I want you to take away from this is that eating enough protein doesn't have to be complicated or miserable.
I eat real food. I eat carbs. I eat meals I actually enjoy. I don't weigh every gram or track obsessively. I built a structure — four meals, roughly 40 grams of protein each — and I've stuck to it consistently enough that it just feels normal now.
If you're a woman over 35 who's been under-eating protein for years, the shift to eating this much can feel overwhelming at first. Start with one meal. Get your breakfast to 35–40 grams. Then work on the next one.
Small, consistent changes. That's how this works.
Want to Know What to Do With All That Protein in the Gym?
Nutrition is only half the equation. If you're ready to pair this with a structured strength training program built specifically for women 35+, my 8-week guide Strong Starts Here covers exactly how to lift, how to progress, and how to put the nutrition and training together.
Jessie Johnston is a Registered Nurse and founder of Fit & Free Life, where she helps women 35+ build real strength, balance their hormones, and feel completely at home in their bodies.
Find her on TikTok @fitandfreelife and Instagram @fitandfree_life