Three plates we return to weekly — built for women who train, travel, and refuse beige food.
Protein is not a trend. For women — particularly women who move regularly and live through monthly hormonal shifts — it is structural. Muscle, mood, sleep, and skin all rely on it. Yet most of what is sold to us as 'high protein' is a tasteless beige meal in a plastic tray.
The principle
Aim for roughly 25–35g of real protein at each main meal, anchored by one whole-food source, surrounded by colour, fat and fibre. The body reads the meal as a whole — not as a macro on a label.
Plate one — slow morning
Soft scrambled eggs with cultured butter, smoked trout, a spoon of labneh, half an avocado, and sourdough toasted dark. Lemon, pepper, dill. It looks like a hotel breakfast in Copenhagen. It eats like a quiet promise to your hormones.
Plate two — between meetings
Roast chicken thighs torn over a bowl of warm lentils, charred broccolini, salted yoghurt, and a drizzle of olive oil thickened with za'atar. Twenty minutes to make on Sunday. Five minutes to assemble at noon, for four days.
Plate three — luteal phase
Slow-braised white beans with anchovy and garlic, a soft-boiled egg, wilted greens, and a generous shaving of pecorino. Iron, magnesium, B-vitamins. Comfort that does not collapse you afterwards.
"Eat like a woman who intends to be strong at sixty."
