Скачать или смотреть High-Protein Snacks for Women 50+ | Easy Plant-Based Ideas to Stay Full, Strong & Energized

Today I’m sharing 5 delicious, high-protein, plant-based snacks that are perfect for women in their 50s, 60s, and 70s who want more energy, better metabolism, stronger muscles, and all-day fullness — without animal products, powders full of fillers, or ultra-processed snacks.

As a certified nutritionist who specializes in women’s health over 50, I hear the same questions every day:

👉 How much protein do I actually need?
👉 Why is plant-based protein so helpful during menopause and beyond?
👉 How do I hit my protein goals without feeling overwhelmed?

In this video, I’m breaking it all down simply and clearly — and then showing you five easy snacks you can make today using whole-food, plant-based ingredients.

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Here’s what’s inside:

✨ 1. Cacao Chocolate Protein Smoothie
Rich, creamy, satisfying, and naturally high in protein.

✨ 2. Cherry Chia Pudding
Omega-3s, fiber, and long-lasting fullness.

✨ 3. White Bean Protein Dip (on a crunchy cracker)
Creamy, savory, and perfect for stabilizing blood sugar.

✨ 4. Trail Mix With Baru Nuts
A superfood nut that’s high-protein, low-fat, and delicious.

✨ 5. Bonus: How much protein women over 50 actually need
The truth about muscle, metabolism, and healthy aging.

You’ll find all the recipes in the description below so you can start making these right away!

Protein Needs for Women 50+:
Most women in their 50s, 60s, and 70s thrive on 1.2–1.6 grams of plant-based protein per kilogram of healthy body weight. This supports muscle, metabolism, bone density, and daily energy.

These snacks support:
✔ healthy weight release
✔ muscle preservation
✔ energy and mood
✔ metabolism
✔ blood sugar balance
✔ hormone health

If you’re looking for simple, nourishing, plant-based ways to increase your protein—without overthinking it—you’re going to love these.

🌟 RECIPE 1: High-Protein Cacao Smoothie (16 oz)

Creamy, chocolatey, energizing — and packed with protein.

Ingredients

1 cup unsweetened soy milk

1 heaping tablespoon raw cacao powder

1–2 tablespoons peanut butter powder

2–3 Medjool dates, pitted

1 scoop plant-based protein powder (vanilla or chocolate)

1 cup crushed ice (or more for thickness)

Instructions

Add the soy milk, cacao, peanut butter powder, and dates to a blender.

Add the protein powder and crushed ice.

Blend on high until smooth and creamy. Add more ice if you love a thicker shake.

Pour into a 16-ounce glass and enjoy immediately.

Tip:
This smoothie gives long-lasting energy and helps stabilize blood sugar — perfect mid-morning or after a walk.

🌟 RECIPE 2: Cherry Chia Protein Pudding (6–8 oz jar)

Fiber-rich, omega-3-packed, and beautifully satisfying.

Ingredients

¾ cup unsweetened soy milk

½ cup frozen dark cherries, slightly thawed

2–3 tablespoons chia seeds

1 tablespoon hemp seeds

1 tablespoon pumpkin seeds

Optional: ½ teaspoon vanilla extract

Instructions

Blend the soy milk and cherries together until smooth.

Pour the cherry mixture into a jar or small bowl.

Stir in the chia seeds until fully combined.

Let sit for 5 minutes, stir again to avoid clumping, then refrigerate for at least 1 hour (or overnight).

When ready to serve, top with hemp seeds and pumpkin seeds for extra crunch + protein.

Tip:
This makes a wonderful “sweet treat” that still helps keep you full and nourished.

🌟 RECIPE 3: White Bean Dip (Garlic Lemon Protein Hummus)

Creamy, comforting, and rich in plant protein.

Ingredients

1 can cannellini or Great Northern beans, drained and rinsed

1 whole head of roasted garlic

Juice of 1 lemon

1 teaspoon fresh thyme or rosemary, chopped

2–3 tablespoons water for thinning (as needed)

Sea salt to taste

Instructions

Add the beans, roasted garlic cloves, lemon juice, herbs, and a pinch of sea salt to a food processor.

Blend until smooth, adding water 1 tablespoon at a time for creaminess.

Taste and adjust seasoning.

Serve with Finn Crisp crackers or crunchy veggies.

Tip:
Roasted garlic makes this taste gourmet — but it’s incredibly simple to prepare.

🌟 RECIPE 4: Baru Nut Trail Mix (Protein-Boosted & Antioxidant-Rich)

A crunchy blend that supports energy, hormone balance, and satiety.

Ingredients

Use equal parts of the following (½ cup each is perfect for a batch):

Baru nuts (protein-rich and uniquely delicious)

Raw almonds

Pumpkin seeds (pepitas)

Tart dried cherries

Instructions

Combine all ingredients in a bowl.

Store in an airtight jar for up to 2 weeks.

Protein Mix https://www.thesproutingcompany.com/p...