5 High Protein Meals for Women Age 35+ (with macros!)

5 High-Protein Dinners for Women Aged 35+ 🍽️💪

As we age, our nutritional needs evolve, and getting enough protein is essential for maintaining muscle mass, boosting metabolism, and keeping energy levels high. If you're a woman over 35 looking to support your health, here are five delicious high-protein dinner ideas that are easy to make and packed with nutrients. 💚

1. Grilled Lemon Herb Chicken with Quinoa & Veggies 🍋🍗

A lean source of protein, chicken paired with quinoa (a complete plant protein!) and plenty of colourful veggies makes for a well-rounded meal.

Ingredients:

• 1 chicken breast (200g)

• 1/2 cup quinoa (cooked)

• Mixed veggies (broccoli, bell peppers, spinach)

• 1 tbsp olive oil

• Lemon juice and zest

• Salt and pepper to taste

Macros (approx.):

• Calories: 450

• Protein: 40g

• Carbs: 30g

• Fat: 15g

How to Make:

1. Marinate chicken breast with lemon juice, zest, olive oil, salt, and pepper.

2. Grill the chicken until cooked through.

3. Cook quinoa according to package instructions.

4. Sauté veggies in olive oil, then serve with quinoa and grilled chicken.

2. Salmon and Sweet Potato Mash 🐟🍠

Salmon is an excellent source of omega-3 fatty acids and protein. Paired with sweet potato, this meal is nutrient-dense and filling.

Ingredients:

• 1 salmon fillet (180g)

• 1 medium sweet potato

• 1 tsp olive oil

• Lemon wedges for garnish

• Salt, pepper, and herbs (rosemary or thyme)

Macros (approx.):

• Calories: 500

• Protein: 45g

• Carbs: 35g

• Fat: 20g

How to Make:

1. Roast the salmon with olive oil, salt, pepper, and herbs at 180°C for 15-20 minutes.

2. Boil the sweet potato until soft, then mash with a bit of olive oil, salt, and pepper.

3. Serve the salmon on top of the sweet potato mash, garnished with lemon wedges.

3. Turkey & Spinach Stuffed Peppers 🌶️🦃

Packed with lean turkey, spinach, and spices, these stuffed peppers are an easy, protein-packed meal.

Ingredients:

• 200g lean turkey mince

• 2 large bell peppers

• 1 cup spinach (chopped)

• 1/4 cup low-fat cheese (optional)

• 1 tsp olive oil

• Spices: garlic powder, cumin, paprika

Macros (approx.):

• Calories: 400

• Protein: 40g

• Carbs: 25g

• Fat: 15g

How to Make:

1. Slice the bell peppers in half and remove the seeds.

2. Cook turkey mince in olive oil with spices, then add chopped spinach and cook until wilted.

3. Stuff the peppers with the turkey-spinach mixture and top with cheese if desired.

4. Bake at 180°C for 20 minutes.

4. Tofu Stir-Fry with Brown Rice & Veg 🥢🍚

For a plant-based option, this tofu stir-fry is packed with protein and full of vibrant vegetables.

Ingredients:

• 200g firm tofu (pressed and cubed)

• 1 cup brown rice (cooked)

• 1 cup mixed veggies (carrot, snap peas, bell peppers)

• 1 tbsp soy sauce (low sodium)

• 1 tsp sesame oil

Macros (approx.):

• Calories: 450

• Protein: 30g

• Carbs: 55g

• Fat: 15g

How to Make:

1. Stir-fry tofu cubes in sesame oil until crispy.

2. Add veggies and stir-fry until tender, then add soy sauce.

3. Serve the stir-fry over brown rice for a complete, protein-rich meal.

5. Beef and Vegetable Stir-Fry 🥩🥦

A quick, filling stir-fry made with lean beef and a rainbow of veggies is perfect for dinner.

Ingredients:

• 150g lean beef (sliced thinly)

• 1 cup mixed vegetables (broccoli, bell pepper, mushrooms)

• 1 tbsp olive oil

• 1 tbsp soy sauce

• Garlic and ginger (fresh or ground)

Macros (approx.):

• Calories: 400

• Protein: 45g

• Carbs: 20g

• Fat: 18g

How to Make:

1. Sauté beef in olive oil until browned.

2. Add garlic, ginger, and mixed veggies to the pan, cooking until vegetables are tender.

3. Add soy sauce and stir well. Serve on its own or with a side of brown rice.

   
   

Why High-Protein Meals Matter 🧠💪

Protein is essential for supporting muscle health, balancing hormones, and maintaining a healthy metabolism. As women age, our bodies require slightly more protein to help with muscle maintenance, especially as muscle mass naturally declines. These high-protein meals help keep you strong, energised, and feeling your best.

So, next time you're looking for a healthy dinner, try one of these satisfying and nutritious recipes. You’ll be nourishing your body with protein and enjoying a tasty meal all at once! 😊

Which one are you going to try first? Let me know your favourite! 🥰

From Pilates and Barre classes in Thame to Pre/Postnatal support and personal training, I help women of all ages feel strong, confident, and capable—whether in studio or online. If you’re ready to move with purpose and power, I’d love to support you. Explore more about True Fitness with Carrie and find the perfect class for you.

If you're new to Barre, check out my Barre classes in Thame for beginners here: https://www.truefitnesswithcarrie.co.uk/classes