Set Your Personal Macro Ranges
Use the body-weight-based formulas to calculate practical starting ranges for protein, carbohydrate and fat, then cross-check how they fit your overall energy needs.
PROTEIN-LED NUTRITION FOR LEAN MUSCLE, STEADY ENERGY AND SUSTAINABLE BODY COMPOSITION.
Strong & Calm: 7-Day Protein & Meal Structure Guide for Women 35+
Strong & Calm is a practical, evidence-informed 36-page nutrition guide for women 35+ who want to support lean muscle, steady energy and sustainable body composition without restrictive dieting or complicated meal planning. It provides a clear body-weight-based method for setting practical protein, carbohydrate and fat ranges, together with seven complete days of protein-led meals that can be adjusted to suit appetite, activity and individual goals.
Inside, you will also find protein boosters, complete grocery lists, a 75-minute preparation plan, quick rescue meals for busy days, guidance for dining out and travel, and a reusable weekly planning page to help you continue beyond the first seven days. The guide uses familiar, accessible omnivorous foods, including dairy, eggs, meat, poultry, fish and seafood. It does not include vegan, vegetarian or pescatarian meal substitutions.
A Clear Structure You Can Actually Repeat
Follow Seven Protein-Led Days
Use seven complete days of familiar meals, with three main meals and one planned snack each day, plus simple guidance for adjusting portions to your own target.
Make the Week Easier to Manage
Use the grocery lists, 75-minute preparation plan, protein boosters, rescue meals and travel guidance to keep your nutrition structured when life becomes busy.
What's Included
- Body-weight-based macronutrient planning
- Practical formulas for setting starting ranges for protein, carbohydrate and fat, with an energy cross-check to help the numbers work together.
- Seven complete protein-led days
- Three main meals and one planned snack each day, with approximate protein values and guidance for adjusting portions to your target.
- Protein boosters and food comparisons
- Simple ways to scale protein intake, plus clear guidance on mixed-macro foods, nuts, seeds, legumes and dietary fat.
- Complete grocery lists
- A seven-day shopping structure covering proteins, dairy, eggs, vegetables, fruit, carbohydrates, fats and flavour ingredients.
- A practical 75-minute preparation session
- A step-by-step system for preparing useful components without cooking the entire week in advance.
- Real-life flexibility
- Six 10-minute rescue meals, dining-out guidance, travel options and practical backup foods for unpredictable days.
- A repeatable weekly planning page
- A reusable structure for choosing your core meals and continuing after the first seven days.
- Evidence, FAQ and safety guidance
- Scientific references, practical answers, an educational disclaimer and guidance on when individual professional advice is appropriate.