Steady After 40Printable system for women 40+ Get it ·
No calorie counting

Four things on a plate. Nothing to count.

Steady After 40 is a set of pages you print and write on: a plate method, your own protein number, two weeks of meals with the grocery lists already done, and a tracker that takes two minutes a day.

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Vegetables half the plate Protein first Smart carbs fat

Does any of this sound familiar?

  • I'm tired of counting every bite 😮‍💨
  • What I did at 30 doesn't fit my life now
  • I never know what to cook this week 🤷‍♀️
  • One bad day and I start again on Monday

You don't need more willpower.
You need a simpler plate.

A different way to do it

Calorie-counting plans

  • Log every bite in an app
  • Lists of foods to avoid
  • A monthly subscription
  • Decide every meal from scratch
  • One bad day and you start over

Steady After 40

  • Four things on a plate
  • No food is off the list
  • Paper. Pay once.
  • Two weeks of meals already planned
  • A minimum-day plan for hard days

Five things you get on paper

Check point 1

Your hand is the measuring tool

  1. Protein firstOne to two palm-sized portions.
  2. Vegetables on half the plateAbout two fists. Fresh, frozen and canned all count.
  3. Smart carbsOne cupped handful. Whole grains, beans, potatoes, fruit.
  4. A little fatAbout one thumb. Olive oil, nuts, avocado, cheese.

No food is off the list. Dessert fits. Build the plate first.

The Plate Builder page: the plate diagram, the four steps and a pick-one-from-each-column table
Check point 2

Your own protein number

One sum on page 4 of the Method. You work it out once and use it at every meal, with a cheat sheet that shows how much protein is in everyday foods.

90 g a day

About 25 g at each of three meals, plus a 15 g snack.

The Method uses about 1.2 g of protein per kilogram of body weight a day, the figure it cites for women in midlife. It is general information: if your clinician or dietitian gives you a different number, use theirs.
Check point 3

Two weeks already planned

14 days of meals with the protein added up, and one grocery list a week written for one person. Two breakfasts to think about, dinners that become lunches, and Saturday night is yours.

Check point 4

Two minutes a day

A weekly planner, a grocery list and a tracker you tick each evening. Reprint them every week. There is a strength and movement planner and a monthly check-in too.

Weekly tracker page Weekly meal planner page
Check point 5

A plan for hard days

Bad sleep, stress, a restaurant, a stalled week. You write your minimum day in advance: three things you do even on the worst day. On a hard day, that is the whole plan.

My minimum day page Eating out page with an order formula

How you use it

  1. Download and printThe PDFs arrive straight after you pay. Print at home or at a copy shop.
  2. Fill in your numbersYour starting point and your targets. About 20 minutes, once.
  3. Shop with the listWeeks 1 and 2 are already planned. After that, about 15 minutes a week.
  4. Build the plate, tick the trackerProtein first, vegetables on half. Two minutes each evening.

Four guides, one job each

Buy one to start, or take all four below.

Cover of The Plate and Protein Method
Fill in once · 8 pages

The Plate & Protein Method

  • My Starting Point and My Targets
  • The Plate Builder
  • Protein Cheat Sheet
  • 12 Plates That Work
Buy this guide
Cover of the Two-Week Starter Meal Plan
Weeks 1 and 2 · 8 pages

Two-Week Starter Meal Plan

  • 14 days of meals with protein totals
  • Two grocery lists for one person
  • Three short prep sessions a week
Buy this guide
Cover of the Weekly Planner and Tracker Kit
Reprint weekly · 7 pages

Weekly Planner & Tracker Kit

  • Weekly meal planner and grocery list
  • Weekly tracker
  • Strength planner and monthly check-in
Buy this guide
Cover of the Hard Days and Real Life Toolkit
When life happens · 6 pages

Hard Days & Real Life Toolkit

  • An order formula for eating out
  • My minimum day
  • A checklist for stalled weeks
  • A summary page for your clinician
Buy this guide

Plus the all-in-one editionThe same system as a single 22-page file. It comes with the complete system below.

Take all of it and pay less

The complete system

  • The Plate & Protein Method8 pages
  • Two-Week Starter Meal Plan8 pages
  • Weekly Planner & Tracker Kit7 pages
  • Hard Days & Real Life Toolkit6 pages
  • All-in-one edition22 pages
Only
Get the complete system
  • Secure checkoutEncrypted payment
  • Instant downloadPDFs the moment you pay
  • Pay onceNo subscription, no app
  • Print foreverAs many copies as you need

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What this is, and what it is not

It is

  • A planning and habit tool you print and write on.
  • Built on two things you repeat: protein on the plate first, vegetables on half of it.
  • Yours to reprint as often as you need.

It is not

  • A promise of any amount of weight loss.
  • Medical advice, a diagnosis or a personal diet prescription.
  • An app, a subscription or a calorie counter.

Talk to your clinician first if you are pregnant or breastfeeding, have kidney disease or diabetes, take medication that affects blood sugar or weight, or have a history of disordered eating.

Good to know

How do I get the files?

They are PDFs. After you pay, the download link appears on screen and is emailed to you. Nothing is posted.

What paper size do they print on?

US Letter at 100% scale. On A4 paper, choose "fit to page" in your print settings and everything stays readable.

Do I have to count calories or use an app?

No. The plate does the portioning, and the only number you work out is your protein number, once. Everything happens on paper.

Is this a diet with a list of banned foods?

No food is off the list. The method is about what goes on the plate first, and dessert fits.

I am in perimenopause or menopause. Is it written for me?

It is written for women over 40 and it is general information, not medical advice. The toolkit includes a summary page to take to your clinician, and the safety notes above apply.

How long does the launch price last?

The prices with a line through them are the regular prices each guide goes back to when the launch offer ends. The price you pay is the one shown when you check out.

Can I get a refund?

It is a digital download that you receive the moment you pay, so all sales are final. That is why this page shows you the real pages before you buy. If a file will not open, a page is missing or you were charged twice, email us and we will fix it or refund you. The details are in the refund policy.

Print it tonight. Build your first plate tomorrow.

Get the complete system