The Meal Plan Companion — Protein-First Eating After 40

The answer to "what should I eat?" — in ten seconds, hundreds of times, for six months.

Weight loss after 40 doesn't fail at knowledge; it fails at 6 p.m. on a Tuesday. This companion replaces recipes and willpower with a system: meal formulas you mix and match, a done-for-you first week, and playbooks for the moments that break diets — restaurants, holidays, travel, and the 9 p.m. pantry.

What's inside (13 pages)

• Your numbers — protein targets by body weight, per day and per meal, from the research.
• The plate method — portions measured by the hand that's always with you. No food scale.
• Meal formulas — breakfast, lunch, dinner, and snacks as pick-one-from-each-column builders, with protein counts.
• The done-for-you week — seven days fully planned, sized for 120–140 g protein a day, with the complete grocery list.
• The 90-minute Sunday — one batch-prep session that turns weeknight cooking into assembly.
• The eating-out playbook — restaurants, gatherings, alcohol (honestly), and travel.
• Troubleshooting — constant hunger, sweet cravings, blown days, and stalls.

The details

• Instant digital download (PDF) — read on any device, print what you like
• The nutrition arm of Frank Dalton's 6-Month Weight Loss Guide — works standalone too
• One-time $9.99. No subscription.
• Personal-use license — one buyer, one copy. Sharing or reselling the file isn't permitted.

Buying the guide too? Check out with both in one click →

Digital product — all sales are final. Everything inside is listed above. If anything goes wrong technically (missing download, broken file, double charge), I'll fix it or refund it — refund policy.

Educational content, not medical advice. Protein counts are good-faith estimates. Consult your doctor before changing your diet, especially with existing health conditions.