The Power of Protein Packed Recipes Guide

My two best recommendations that I repeatedly give to women over 40: eat more protein and focus on building muscle!

Muscle mass begins to decrease 3-8% per decade after the age of 30. This decreases mobility and makes you more prone to injuries, falls, and other age-related problems.

Maintaining muscle as you age improves your quality of life and increases your metabolism so you burn more fat—that’s a win in my book! Building muscle has been the greatest tool for me to move through menopause and age powerfully as I reach my 60th birthday.

Protein-rich foods are key to building and maintaining muscle as you move into your 50s, 60s, 70s, and beyond. You need optimal protein to build new muscle, and to maintain the muscle you have.

Some additional benefits to increasing your

DAILY PROTEIN INTAKE INCLUDE:

your body to break down protein than fat or carbs, meaning you burn more calories from metabolizing protein.

Most

women over 40 simply aren’t getting enough protein, especially as your needs increase with age!

That’s why I recommend that you aim for at least 30 grams of protein with each meal and loaded smoothie, as it is crucial to preserving muscle mass, boosting your metabolism, burning fat and staying energized and satiated throughout the day.

Every recipe in this guide, from loaded smoothies to my favorite comfort meals, takes a protein-first approach to ensure that you’re optimizing your protein quota and getting the many, many benefits of this critical macronutrient. Meeting your protein quota is a surefire ticket to achieving your ideal body composition, boosting your energy levels, and aging with power, not just with grace.

Protein helps stabilize glucose levels by slowing the absorption of carbs.

High-protein diets can increase your resting metabolic rate (calories burned at rest).

You’ll feel full and satisfied for longer, giving you steady all-day energy.

Balanced blood sugar

Increased fat burning

Boosted satiety

SMOOTHIE RECIPES

PERFECT LOADED PROTEIN SMOOTHIE BASE

ALL-IN-ONE SHAKE (20-22 grams protein)

Choose one or both: and /or + = COLLAGEN PEPTIDES POWDER 30-40+ GRAMS PROTEIN PER SHAKE (11 grams protein)

PROTEIN-BOOSTED FLAX MILK (10 grams protein)

SNICKERDOODLE SHAKE

INGREDIENTS

2 scoops Vanilla All-In-One Shake

10 oz unsweetened protein-boosted flax milk

(or dairy-free milk of choice)

1 tbsp coconut oil

1 tbsp ground flaxseed or 2 tsp Extra Fiber

1 tsp real vanilla extract

1/4 tsp ground cinnamon

4-5 ice cubes

Blend the ingredients together until smooth. Your smoothie can be thickened by adding ice cubes or thinned by adding cold water.

COFFEE ALMOND FUDGE SHAKE

INGREDIENTS

2 scoops Chocolate All-In-One Shake

10 oz unsweetened protein-boosted flax milk

(or dairy-free milk of choice)

1 tbsp coconut oil

1 tbsp ground flaxseed or 2 tsp Extra Fiber

1 tsp real vanilla extract

1/4 tsp ground cinnamon

4-5 ice cubes

Blend the ingredients together until smooth. Your smoothie can be thickened by adding ice cubes or thinned by adding cold water.

JJ VIRGIN ALL-IN-ONE What Makes

Protein Shakes Di erent

CLEAN, COMPLETE PROTEIN

Our All-In-One Shakes are formulated naturally using responsibly sourced, hormone- and GMO-free ingredients.

Paleo-inspired shakes include easily digestible beef-protein peptides with the power of bone broth. Plant-based shakes use a low-allergenicity blend of pea, chia, and chlorella protein with all nine essential amino acids.

ANTI-INFLAMMATORY INGREDIENTS

CLEAN, COMPLETE PROTEIN

ANTI-INFLAMMATORY INGREDIENTS

UNBEATABLE FLAVOR

SCIENCE-BASED FORMULAS

LOW SUGAR IMPACT

THIRD-PARTY QUALITY TESTING

All-In-One Shakes never include the foods most likely to cause intolerances. No dairy, gluten, soy, corn, eggs, peanuts, sugar, or artificial sweeteners. This saves you from gut discomfort, skin breakouts, joint pain, headaches, and even weight gain that other inflam matory protein powders can cause.

UNBEATABLE FLAVOR

The flavor of your protein powder can really make (and break) a recipe. We taste-tested hundreds of formulas until we found the perfect blend to create the most delicious shake. Our community raves about the superior taste, especially compared to the top brands on the market. Whichever flavor you go for, you can rest assured that you’re getting the creamiest, smoothest, most milkshake-y taste… or your money back.

SCIENCE-BASED FORMULAS

Because we understand the science behind burning fat and building muiscle, our All-In-One Shakes also include ber, healthy fats, vitamins, and minerals.

The complete protein in paleo-inspired shakes is boosted with BCAAs (branched-chain amino acids) to support skin and connective tissue. Plant-based shakes contain nine whole-food fruits and vegetables, plus prebiotics and probiotics to support gut health.

LOW SUGAR IMPACT*

Both paleo-inspired and plant-based All-In-One Shakes have just 1 gram or less of sugar per serving. Compare that with a seemingly innocent breakfast of whole-wheat toast with jam and a glass of orange juice—adding a whopping 35 grams of sugar to your daily total. A loaded smoothie has that beat every time, which means you get better energy without the mid-morning brain fog, plus less chance of long-term inflammation.

THIRD-PARTY QUALITY TESTING

When it comes to the promise of superior quality, you don’t have to take our word for it. Our All-In-One Shakes are third-party tested for quality and e cacy before they’re ever made available to our community to ensure you receive an exceptional product every time.

SHAKE

INGREDIENTS

2 scoops Vanilla All-In-One Shake

10 oz unsweetened protein-boosted flax milk

(or dairy-free milk of choice)

1 cup frozen organic mixed berries

1 tbsp freshly ground flaxseed or

2 tsp Extra Fiber

1 tsp real vanilla extract

A few drops almond extract (optional)

Blend the ingredients together until smooth. Your smoothie can be thickened by adding ice cubes or thinned by adding cold water.

INGREDIENTS

2 scoops Chocolate All-In-One Shake

10 oz unsweetened protein-boosted flax milk

1/2 small avocado

1/2 cup frozen raspberries

1/2 cup frozen blueberries

1/2 cup baby kale

1 tbsp raw cacao powder

1 1/2 tsp chia seeds

1 1/2 tsp freshly ground flaxseed or 1 tsp Extra Fiber

Blend the ingredients together until smooth. Your smoothie can be thickened by adding ice cubes or thinned by adding cold water.

INGREDIENTS

2 scoops Vanilla All-In-One Shake

1 scoop Collagen Peptides Powder

6 oz full-fat nut-milk yogurt

1 tbsp fresh lemon juice

2 tsp Extra Fiber

1 tsp lemon zest

4-5 ice cubes

Blend the ingredients together until smooth. Your smoothie can be thickened by adding ice cubes or thinned by adding cold water.

YOU ARE WHAT YOU ABSORB

The body’s ability to break down food—especially hydrochloric acid secretion, which breaks down protein—slows down around age 30.

A comprehensive digestive-enzyme supplement ensures you’re able to properly absorb and utilize the protein that you’re consuming.

PROTEIN FIRST ENZYMES CONTAINS:

Pancreatic enzymes to support protein, fat, and carbohydrate digestion (amylases, pepsin, proteases, glucoamylase, lactase, invertase, lipase)

Betaine HCl to support protein digestion and nutrient absorption

Ox bile extract to support fat emulsification

Special digestive enzymes that help break down problematic proteins, including gluten, dairy, and soy

The Power of Protein Packed

ENTREES

INGREDIENTS

2 tbsp extra-virgin coconut oil

2 carrots, peeled and thinly sliced on a bias

1 red bell pepper, thinly sliced

14 oz chicken breast, cut into slices

1/2 jar green curry paste (about 1.25 oz)

1 1/2 cups organic chicken broth

15 oz full-fat canned coconut milk

2 tbsp granulated monk fruit sweetener

2 cups broccoli florets

3 ka r lime leaves*

1 scoop Collagen Peptides Powder

1 cup (about 20 whole leaves)

Thai basil leaves (or regular basil leaves)

3 tbsp fish sauce

1 lime, cut in half and juice squeezed

INSTRUCTIONS

1. Melt coconut oil in a large skillet over medium heat. Add carrots and red bell pepper and sauté for 3 minutes.

2. Add the chicken and brown for 10 minutes, stirring occa sionally.

3. Add the curry paste to the pot. Stir and cook for 3 more minutes.

4. Add the chicken broth, coconut milk, sweetener, broccoli florets, and ka r lime leaves. Simmer for 15 to 20 minutes on low heat.

5. Turn o the heat, then stir in collagen until it dissolves.

6. Add the basil leaves, fish sauce, and lime juice. Stir to finish.

7. Serve warm. Leftovers can be stored in the refrigerator for up to 3 or 4 days in an airtight container.

*Note: You can find ka r lime leaves in the fresh produce section of your local Asian food store.

INGREDIENTS

2 5-oz pieces of wild salmon (such as king, sockeye, or coho salmon)

1 tsp chili powder

1 tsp garlic powder

1/2 tsp Himalayan salt

2 tsp lime zest

1 bunch parsley, finely chopped

Zest from 1 lemon (about 1 tsp)

2 garlic cloves, minced

1 oz slivered almonds, finely chopped

1 tbsp extra-virgin olive oil

INSTRUCTIONS

1. Mix chili powder, garlic powder, and salt in a small bowl. Sprinkle seasoning on both pieces of salmon and add lime zest on top. Coat fish with olive oil. Set aside.

2. Make the Nutty Gremolata: Mix chopped parsley, lemon zest, minced garlic, and chopped almonds. Set aside.

3. Heat a non-stick pan to medium. Place salmon skin-side down in the pan. Sear for 5 to 10 minutes on each side.

4. Place salmon on a plate and top with Nutty Gremolata. Serve with your favorite vegetables. Enjoy!

The Power of Protein Packed Recipes Guide

INGREDIENTS

2 cups water

2 tbsp avocado oil

1/2 white onion, diced

4 stalks of celery, diced

3 carrots, peeled and diced

1 lb boneless, skinless chicken breast, diced into chunks

2 garlic cloves, minced

1 tbsp minced ginger or ginger puree

4 tbsp fresh turmeric, peeled and grated

1 tsp fresh thyme

1 tsp sea salt

1/4 tsp ground black pepper

4 cups chicken broth

2 cups Swiss chard, chopped

2 scoops Collagen Peptides Powder

INSTRUCTIONS

1. Bring cashews and water to boil in a medium saucepan. Lower to medium heat and let simmer for 15 to 20 minutes. Turn heat o and set aside.

2. On the stove, heat a Dutch oven or deep soup pot over medium heat. Add avocado oil along with onion, celery, carrots, and chicken. Cook for 5 minutes.

3. Add garlic, ginger, and fresh turmeric to the pot and cook for 3 more minutes. Stir constantly.

4. Add thyme, salt, pepper, and chicken broth. Bring to a boil. Cook for 5 minutes.

5. Add the Swiss chard to the pot. Turn heat down to medi um-low. Cook for 10 more minutes.

6. Place cashews and water in a blender with collagen powder (be sure that the water has completely cooled or that your blender is vented and can be used with hot liquid). Blend on high for 1 minute. Add more water if needed; the mixture should look creamy and thick.

7. Add cashew mixture to the soup pot and stir. Cook on low heat for 5 more minutes.

8. Stir again and serve.

ROLL BOWL

INGREDIENTS

2 tbsp coconut oil, divided

1 lb organic ground chicken or turkey

3 tbsp coconut aminos, divided

2 tsp grated fresh ginger

3 cloves garlic, minced

3 scallions, thinly sliced and divided into green and white

3 stalks celery

6 oz shredded green savoy or Napa Cabbage

6 oz shredded red cabbage

4 oz shredded carrots

4 oz organic mushrooms, thinly sliced both lengthwise and crosswise to create rectangles

2 lbs baby bok choy, cut bottom and separate leaves

1 tbsp sesame oil

1 tbsp rice vinegar

1 tbsp sesame seeds, plus more for sprinkling (white or black)

1/2 tsp ground black pepper

Dash crushed red pepper flakes (optional)

INSTRUCTIONS

Makes 3 servings

1. Heat 1 tbsp of coconut oil in a large skillet over medium-high heat. Add ground chicken or turkey, 1 tbsp of coconut aminos, grated ginger, garlic, and the white parts of the sliced scallions. Cook while stirring until meat is cooked through and lightly browned, 7-9 minutes.

2. Add remaining tbsp of coconut oil, remaining 2 tbsp aminos, and the rest of the ingredients. Cook and stir over medium heat until veggies are tender, 10-15 minutes.

3. Taste for seasoning, then top with a final sprinkle of sesame seeds.

Makes 4 servings

INGREDIENTS

1 1/2 lbs organic free-range boneless, skinless chicken thighs

2 tsp olive oil

1/2 cup organic chicken bone broth

Zest and juice of a whole organic lemon

1/2 tsp sea salt

1/4 tsp freshly ground black pepper

1/4 tsp crushed red pepper flakes

5 garlic cloves, whole

1 tbsp fresh thyme, leaves pulled and chopped OR 1 tsp dried thyme, plus more for garnish

INSTRUCTIONS

1. Combine all ingredients except thyme in the crock pot. Cover and cook on high for 3 hours or low for about 6 hours.

2. Serve over brown rice, gluten-free corn-free pasta, or cauliflower rice, and garnish with sprigs of fresh thyme and more lemon slices if you like.

INGREDIENTS

For the meatballs:

1 tbsp avocado oil

1 lb organic ground turkey

1/2 cup cauliflower rice, finely riced

1 tsp Extra Fiber

1 tbsp ground flaxseed (mixed with 3 tbsp water)

1 tsp granulated garlic powder

1 tbsp Italian seasoning

1 tsp sea salt

1/4 tsp ground black pepper

For the soup:

2 tbsp avocado oil

1/2 cup yellow onion, peeled and diced

2 carrots, peeled and diced

2 celery sticks, diced

3 cloves garlic, minced

6 cups organic vegetable broth

INSTRUCTIONS

15-oz can diced tomatoes

2 tsp sea salt

1 tbsp dry Italian seasoning

1 bunch rainbow Swiss chard, chopped

2 scoops Collagen

Peptides Powder

2 tbsp fresh Italian parsley, chopped fine

1. In a small pan, add 1 tbsp of avocado oil and 1/2 cup cauliflower rice. Cook for 5 to 7 minutes on low heat, stirring occasionally. Add cauliflower rice to a bowl with the remainder of meatball ingredients. Mix thoroughly. Using a scoop or your hands, roll into 1-inch balls.

2. Heat a large pot or Dutch oven with 2 tbsp avocado oil on medium heat. Add the meatballs and stir slightly, turning a few times until browned on all sides, for 3–5 minutes.

3. Add the onion, carrots, celery, and garlic to the pot of meatballs. Cook for 5 minutes.

4. Add the vegetable broth, diced tomatoes, sea salt, and Italian seasoning. Bring to a boil.

5. Turn down heat to low. Add the rainbow chard and simmer for 10 minutes.

6. Turn o the heat. Stir in collagen until completely dissolved.

7. Top with fresh parsley and serve! Leftovers can be stored in the fridge in an airtight container for 3-4 days.

Makes 2 servings

INGREDIENTS

For the chicken:

8 oz boneless, skinless chicken breasts

1 tsp macadamia-nut oil

1/2 tsp sea salt

INSTRUCTIONS

For the dressing:

1 tbsp lime juice

2 tbsp macadamia nut oil

2 tbsp rice vinegar

1 tsp gluten-free fish sauce

1 tbsp coconut aminos

1/2 tsp red chili flakes

1 garlic clove, minced

1/2 tsp Lakanto Golden monk fruit sweetener

For the salad:

1 1/2 cups shredded red cabbage

2 cups shredded romaine lettuce

1/2 cup sliced red bell pepper

1/2 medium cucumber, peeled, halved, thinly sliced

1 carrot, shredded

1 serrano pepper, sliced thin

2 tbsp coarsely chopped roasted cashews

1 tbsp chopped fresh mint

2 tbsp chopped fresh basil

4 sprigs chopped cilantro

1. Season chicken breast with oil and salt. Heat a sauté pan up to medium. Place chicken in the pan and sear on both sides, about 7 to 10 minutes each side. Add 1/4 cup water to the pan and cover for 10 minutes on low heat. Take chicken out and place on a plate to rest.

2. Prepare dressing by combining all ingredients in a small bowl and whisking until smooth.

3. Combine all salad ingredients in a large bowl. Shred chicken and add to the bowl.

4. Pour in the dressing and toss well. Serve!

INGREDIENTS

2 tbsp extra-virgin olive oil

1/4 cup ghee

1 cup chopped celery

1 onion, chopped

1 cup chopped carrots

3 garlic cloves, minced

1 tbsp fresh minced ginger

1 tbsp curry powder

INSTRUCTIONS

1/2 tsp red pepper flakes

1 tsp dried rosemary

1 tsp ground cumin

2 bay leaves

1 cup crushed tomatoes

8 cups low-sodium vegetable broth

1 cup canned chickpeas, rinsed and drained

2 cups dry red lentils, rinsed

2 tsp sea salt

1 cup chopped zucchini

Zest from 1 lemon Juice of 2 lemons

4 scoops Collagen Peptides Powder

4 tbsp hemp hearts

1. Heat olive oil and ghee in a stock pot on medium heat. Add the celery, onion, carrots, garlic, and ginger to the pot and cook for 5 minutes.

2. Add spices and bay leaves and cook for 2 more minutes.

3. Stir in crushed tomatoes, broth, chickpeas, lentils, and salt. Bring to a boil. Lower heat and cook for 10 to 15 minutes, or until soft.

4. Add diced zucchini and cook for 5 more minutes.

5. Take o heat and stir in lemon juice, zest, and collagen powder.

6. Remove bay leaves and top soup with hemp hearts. Serve warm.

PROTEIN POWER BUNDLE

You deserve to age POWERFULLY, not just gracefully. The Protein Power Bundle is a collection of science-backed supplements to help you achieve your best health in your 40s and beyond.

30-Serving All-In-One Shake (Chocolate or Vanilla, Plant-Based or Paleo): Essential vitamins, 20+ grams protein, and 1 gram total sugar per serving = the easiest way to score a nutrition win. You’ll also love what we didn’t include:

NO dairy, soy, gluten, eggs, sugar, artificial sweeteners, or GMOs. Go paleo-inspired for the power of bone-broth protein (without all the work) or plant-based for a highly bioavailable blend of pea, chia, and chlorella protein.*

Extra Fiber: Fiber helps keeps your gut healthy so you can properly digest and absorb protein, but it can be di cult to get what you need from the typical American diet.. Extra Fiber gives you a healthy boost with a combination of fibers derived from fruits, vegetables, roots, seeds, and tree extracts, including a prebiotic that supports the growth of friendly bacteria.*

Collagen Peptides Powder: Collagen accounts for 30% of the body's total protein. Since age and exercise are common factors in decreased collagen production, it's important to complement your self-care routine with a protein-rich, collagen-building, beauty-boosting supplement.*

JJVIRGIN

JJ Virgin is a triple-board certified nutrition expert, four-time New York Times bestselling author, Fitness Hall of Famer, and the founder of Reignite Wellness™.

She is a passionate advocate of eating and exercising smarter, helping women stay fired up and healthy as they age, so they look and feel their best in their 40s, 50s, 60s, and beyond.

More than four decades experience in the nutrition and fitness industries, and staying on the cutting-edge of science, inform her work with clients as well as the development of Reignite Wellness™ supplements and programs. The Virgin Diet, Sugar Impact Diet, and the 21-Day Breakthrough Food Intolerance Cleanse have helped thousands of women reach their health goals by optimizing their diet, removing inflammatory foods, and prioritizing protein.

Her mission is to help women step into the best chapter of their lives, put themselves first and fall (back) in love with their lives so they can age powerfully—not just gracefully.