Month 1: Meal Plan
Fuel Your Mission
When I started my journey in 2023, I lost 32 pounds to hit my goal weight — and the biggest reason wasn’t hours of cardio. It was food!
I built my results on a high-protein, balanced meal plan that kept me full, supported muscle growth, and helped me lose fat without feeling deprived. This is the exact style of eating I used, and I’m sharing it here so you don’t have to guess.
This plan averages around 1,400–1,500 calories per day with about 120 grams of protein. Perfect for women 50+ who want to lose weight, build strength, and still feel satisfied.
To be perfectly honest, I probably didn’t even eat this much every day. Once I cut sugar and raised my protein, I was NEVER HUNGRY!
On a typical day, I’d have my yogurt bowl around 10am, then lunch — usually my Beef Power Bowl. By dinner, I wasn’t even that hungry, so I’d have either a chocolate peanut butter protein smoothie or my quick go-to: brisket and pickles. Honestly, I think not eating late at night also helped with my weight loss.
Another thing that I believe contributed to my weight loss was adding in a lot of fermented foods — things like yogurt, pickles, and sauerkraut. They helped improve my digestion and supported my gut health, which made a huge difference.
Listen to Your Body
On the flip side, I also learned that some “healthy” foods didn’t actually agree with me. Salads and broccoli, as much as I LOVE them, just left me feeling bloated and uncomfortable. Once I paid attention and swapped those out for foods that worked with my body instead of against it, I felt lighter, less puffy, and more energized.
If I did snack, it was something simple like a protein bar or a banana and nuts. And I’m the type of person who can happily eat the same thing day after day. (If I could eat ribeyes every night, I absolutely would. 🥩)
And here’s the thing: this isn’t a diet. It’s a lifestyle. This is still how I eat today — with the occasional taco thrown in. 😉
Did I ever “cheat”? Of course! I’d have a slice of pizza or a burger now and then. If I went out with friends, I enjoyed myself. Sometimes I even had a donut. But once I cut sugar, I stopped craving that stuff. I knew how it made me feel — heavy, sluggish, yucky.
Now I don’t even see those foods as treats anymore… I see them as toxins. But that doesn’t mean you can’t enjoy yourself.
The key is moderation.
And let’s not forget what I drink. For me, it’s simple: coffee with half & half in the morning (ingredients just milk and cream — nothing fancy, no hidden sugars, carageenan, or other things I can’t pronounce), and then WATER, lots of it. I don’t do sodas, juices, or “diet” drinks. Just coffee, protein shakes here and there, and water all day long. I actually love water.
☝️ Big Tip: Read those ingredients. Don’t fall for labels like “healthy,” “low-fat,” or “diet” — they can be deceiving. The closer your food is to its natural form, the better your body will feel.
And here’s the truth: fat is not the enemy. Your brain and body actually need healthy fats to absorb fat-soluble vitamins like A, D, E, and K. Cutting fat too low can leave you tired, hungry, and missing key nutrients — and when your body isn’t fueled right, you feel it.
Long term, fat is also essential for brain health. In fact, some studies suggest that diets chronically too low in fat may be linked to a higher risk of Alzheimer’s and dementia.
(I’m not a medical provider or a nutritionist, I just read A LOT and I know what worked for me. Consult your health care provider and do what’s right for you.)
Why High Protein?
Protein isn’t just for bodybuilders. For midlife women, it’s the secret to:
Keeping you full and crushing cravings
Supporting muscle growth (which burns fat at rest)
Protecting your bones and joints
Balancing hormones and blood sugar
It’s the foundation of my results — and it will be for you too.
Tactical Orders: Week 1 Meal Plan
7-Day Meal Plan PDF → Day-by-day meals .
Mix & Match Guide → Breakfast, lunch, dinner, and snack ideas you can swap in if you want variety (exactly what I eat).
Protein Focus → Every meal is built around a protein anchor (chicken, beef, eggs, yogurt, cottage cheese, protein powder).
Calories in Check → Meals stay around 1,400–1,500 calories total with 120g protein.
Simple + Realistic → No “perfect clean eating” rules. These are real foods, simple prep, and easy to repeat.
📥 Download Your Week 1 Meal Plan Here
At the end of the day, this way of eating isn’t about restriction. It’s about finding what fuels you, what makes you feel good, and what supports your goals. That’s why this isn’t a diet — it’s a lifestyle.
This week, your mission is simple: eat to nourish your body, not punish it. Use protein as your anchor, keep your meals satisfying and simple, and notice how your energy and confidence begin to shift.
I’ve already proven that this approach works — I lost the weight without endless cardio. And now I want to see what happens when we combine that nutrition with consistency.
Start with the plan, try the swaps, and most importantly — stick with it. Consistency is what makes this work.
👊 Execute the plan. Accomplish the mission.
❤Melody
