High Protein Diet Plan

Q: How much protein do I actually need per day?

While it varies, many active women over 40 benefit from aiming for 1.2 to 1.6 grams of protein per kilogram of body weight. Our personalized plan calculates a target that's right for you and your goals.}

Q: Will eating more protein make me bulky?}

This is a common myth. For women, building "bulk" requires extremely specific, high-volume weightlifting and a significant calorie surplus. Eating adequate protein will help you build lean, toned muscle, not bulk.

Q: What are some good sources of protein?

Excellent sources include chicken breast, fish (like salmon and tuna), eggs, Greek yogurt, cottage cheese, lentils, chickpeas, tofu, and quinoa. Our plan includes a wide variety of these.

Q: Can I get enough protein if I'm vegetarian or vegan?

Absolutely. The Reverse Health plan includes many plant-based recipes and protein sources. We can easily tailor a high-protein plan that is 100% vegetarian or vegan.

Q: Is a high-protein diet safe?

Yes, for most healthy individuals, a high-protein diet is safe and beneficial. However, if you have pre-existing kidney conditions, you should consult your doctor before making significant dietary changes.

Q: How does protein help with weight loss?

Protein helps in three main ways: it keeps you feeling full (satiety), it requires more energy to digest (thermic effect of food), and it helps preserve muscle mass, which keeps your metabolism running higher.

Q: Do I still need to eat carbs and fats?

Yes. This is a "high-protein" plan, not a "protein-only" plan. A balanced intake of healthy fats and fiber-rich carbohydrates is still essential for overall health, and our meal plans reflect this balanced approach.

Q: How does the RH app help me with my protein intake?

The RH app provides you with a personalized meal plan with pre-calculated protein amounts, recipes designed to be high in protein, and tracking tools to help you easily monitor your daily intake.

The High-Protein Diet Plan for Women

Explore your benefits

Stay Full Longer

Protein is the most satiating macronutrient, and our plan helps you control hunger and reduce cravings effectively.

Build Lean Muscle

Get the optimal amount of protein required for women over 40 to maintain and build calorie-burning lean muscle.

Boost Your Metabolism

By supporting muscle mass, our high-protein plan helps to keep your metabolism running efficiently.

How to Start Your High-Protein Plan

Step 1

Take the quiz

Answer our quick quiz to receive a personalized High-Protein Diet Plan to help you build muscle and stay full longer.

Example of quiz

How important is building or maintaining muscle to you?

Nothing at all

Basic understanding

I know a lot

Step 2

Download the app

Sign up and download the app from your app store. Access your custom meal plan designed to meet your protein goals in the Nutrition tab.

Step 3

Discover the app

High-protein recipes and meal plans
Daily tips for hitting your protein targets
Progress tracking for strength and energy
Community access with over 70,000+ supportive members
Access to effective strength training videos

Unlock the Power of Protein for Your Body

Our expert-designed plan ensures you get the optimal amount of protein to maintain muscle, control hunger, and support your overall health and wellness, especially after 40.

Lean Muscle Workouts

Access strength routines designed to work in tandem with your high-protein diet.

Expert Nutrition Guidance

Get professional advice on the right protein sources and amounts for your body.

Simple Protein Tracker

Easily monitor your daily intake to ensure you're correctly fueling your muscles.

Protein-Packed Meal Plan

Delicious, simple recipes to ensure you effortlessly meet your daily protein goals.

Satiety & Cravings Log

See firsthand how protein-rich meals reduce snacking and keep you feeling full for hours.

Success stories

No items found.

Testimonials depict real users but are not typical. Individual results may vary. Consult a healthcare provider before starting any diet or exercise program.

Success stories

No items found.

Testimonials depict real users but are not typical. Individual results may vary. Consult a healthcare provider before starting any diet or exercise program.

The Power of Protein for Women Over 40

Why Your Protein Needs Change After 40

As women age, their bodies naturally begin to lose muscle mass in a process called sarcopenia. This is significant because muscle is your metabolic engine—the less muscle you have, the fewer calories your body burns at rest. This is a primary driver of the metabolic slowdown experienced during menopause. Furthermore, protein is essential for bone health, immune function, and the production of hormones and enzymes.

The Reverse Health High-Protein Plan is designed to directly combat these age-related changes. We focus on ensuring you meet your elevated protein needs to preserve, and even build, lean muscle. Protein is also the most satiating macronutrient, meaning it keeps you feeling full and satisfied for longer, which is a critical tool for managing appetite and achieving sustainable weight loss without feeling deprived.

Making High-Protein Eating Easy and Delicious

We understand that hitting your protein goals can feel challenging. That's why our program is built to make it effortless. The RH plan provides you with a variety of delicious, protein-packed recipes for every meal of the day, from satisfying breakfasts to hearty dinners. We incorporate a wide range of high-quality protein sources, including lean meats, fish, dairy, eggs, and a full spectrum of plant-based options like lentils, chickpeas, and tofu.

Inside the RH app, you can easily track your intake to ensure you're on target. Your personalized plan is laid out for you, removing all the guesswork. Whether your goal is to lose weight, build strength, or simply feel more energized and less hungry, our High-Protein Plan provides the nutritional foundation. Combined with our supportive community and expert coaches, we give you everything you need to succeed.

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