I am a 49 year old woman. I became menopausal when I was 45 years old. I want to lose fat and be strong. I am vegan. What should my weekly workout and meal plan be? How much protein should I have each day?

Here's a comprehensive weekly workout routine and meal plan tailored for a 49-year-old menopausal, vegan woman aiming to lose fat and build strength.

Workout Plan

1. Resistance Training (3-4 times per week):

   • Emphasize compound movements: squats, deadlifts, and presses.
   • Learn proper movements to avoid injury: spend 2 weeks to 4 months if new 1.
   • Do not train to failure; focus on steady progress 2.

2. High-Intensity Interval Training (HIIT) (2 times per week):

   • True high-intensity intervals: short bursts (1-4 minutes at 80% or more of max effort) with recovery.
   • Recovery time is essential to truly benefit from high intensities 2.

3. Low-Intensity Cardio (3 times per week):

   • Brisk walking, jogging, or cycling for 30 to 45 minutes.
   • This supports brain health and helps clear metabolic debris 3.
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       Cardio vs. Resistance

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       4

       Protein and Women's Health

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       5

       Post-Training Nutrition

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       6

       Nutrition for Women

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       7

       Understanding Visceral Fat

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Meal Plan

1. Protein Intake:

   • Aim for 1.5-1.7 grams of protein per kilogram of lean body mass daily. As a rough estimate, for overall health, you basically need high-quality protein sources, approximately 1 gram per pound of body weight 4.
   • As a vegan, ensure you get all essential amino acids. Consider sources like tofu, tempeh, legumes, quinua, and protein supplements if necessary.

2. Nutrient-Dense Vegan Foods:

   • Breakfast: Smoothie with kale, berries, a scoop of plant-based protein powder, chia seeds, and almond milk.
   • Lunch: Buddha bowl with quinoa, mixed greens, chickpeas, avocado, cherry tomatoes, and tahini dressing.
   • Snacks: Mixed nuts, seeds, and fruit.
   • Dinner: Stir-fry with tofu, broccoli, bell peppers, and brown rice.

3. Post-Workout Nutrition:

   • Consume 40-60 grams of protein within 45 minutes post-workout to optimize recovery.
   • Include 0.3 grams per kilogram of carbohydrate within 2 hours of finishing a workout to replenish glycogen stores 5.

Additional Tips

• Fats: Focus on whole food plant-based fats like avocados, nuts, seeds, and olive oil. Minimize ultra-processed fats 6.
• Vitamins and Minerals: Eat a varied diet with different-colored vegetables to get diverse phytochemicals beneficial for various aspects of health 7.

By following this routine, you'll address the key aspects of fitness and nutrition specific to your age, menopausal status, and vegan lifestyle.