The Protein Power Program

A comprehensive 4-week nutrition coaching program specifically designed to teach midlife women how to reach their daily protein goals.




When we hit midlife (between the ages of 40 and 65) we often find we need to shift the way we have been eating to a more metabolically supportive diet.

You see, in midlife, we become less carb-tolerant, so the foods we used to “get away” with eating in larger quantities – such as carbs and sugar – become more problematic, not just for our waistline, but for our metabolic health, too.

The shift in diet should be toward more protein (usually WAY more than most women are eating).

While the amount of protein you need will vary based on your age, weight, activity level, fitness goals, and overall health, prioritizing protein as a midlife woman is essential to supporting your metabolism, balancing your hormones, stabilizing your blood sugar, increasing your energy, improving your sleep, mood, immune function, and body composition.  

u see, protein becomes the most important macronutrient as we age, and most women aren’t getting nearly enough.

And that is why I created a brand NEW program to help address the TOP question I get asked on the daily.  And that is…

“How do I eat to hit my daily protein goals?”

Reaching your daily protein goals can initially seem daunting! However, I’m here to tell you that there’s no need to feel overwhelmed.

In fact, consistently consuming sufficient protein in your diet can be achievable, enjoyable, and tasty! 

If you’re feeling confused about to eat enough to reach your daily protein goals – say hello to Protein Power!  

  • Protein Power is designed to help you get 30 grams of protein (or more) at each meal.

  • This 4-week interactive coaching program contains a simple (and delicious) framework to follow so you can easily hit your protein targets for the day.

  • I created this program to take the guesswork out of how to hit your daily protein goals with a structured meal plan, high-quality protein recipes, and a complete protein portion guide with a breakdown of protein macros per serving.

  • Plus, I’ve included a collection of cooking and meal planning videos to show you how simple it can be to set yourself up for a protein-packed week full of variety and flavor. 

  • Prepping and planning high-protein meals doesn’t have to be time-intensive and complicated. Learning just a few simple steps, aimed at spreading your protein intake out more evenly throughout the day will ensure you easily hit your protein macros and maximize all of the benefits this essential macronutrient offers.

  • Though the focus of this program is on protein, balance is key to a healthy high-protein diet. Including complex carbohydrates and fats along with high quality proteins is the best way to meet your daily protein requirements. 

Inside The Protein Power Program, You’ll Receive:

High-Protein Recipes

Over 40 high-quality protein recipes for breakfast, lunch, dinner and snacks to help you get at least 30 grams (if not more!) at each meal. These high-protein recipes are quick enough to make on a busy weeknight but elegant enough to share with guests on the weekends.

4-Week Meal Plan

A 4-week comprehensive meal plan, with breakfasts, lunches, dinners and snacks, plus a clear break-down of what to prep for each week of your program and tips to help you stay organized.

Snack Guide

A protein-powered snack guide, providing you with examples and ideas of protein-rich snacks that don’t take long to prep and are perfect for on-the-go busy days.


Getting Started Guide

A getting started guide outlining the importance of why protein matters for our health, hormones and longevity, plus tips to help you have the most success on this program.


Portion Guide

A protein portion guide outlining protein macros per serving size so that you can easily make swaps to the recipes, increase your protein intake if you desire to and support you in planning your meals.


Meal Planning + Cooking Videos

If you’re a visual learner, you’re in the right place. In this program you’ll get access to a variety of cooking videos to show you exactly how to make high-protein meals in under 10 minutes, using basic cooking techniques that require no special equipment. 


Private Facebook Group 

This is where we’ll come together each week to share what we’re preparing in the kitchen, the high-protein recipes we’re trying, and to chat about realistic meal planning tips & strategies. 


BONUS - 4 Part Video Coaching Series

Each week you’ll receive a NEW video coaching lesson on topics such as…

  •  The benefits of following a high-protein diet as a midlife woman
  •  A simple way to calculate your personal protein needs
  •  The factors that increase or decrease your personal protein needs
  •  the various myths and facts about proteins

If you can’t join these lessons live, everything is recorded for you.

Meet Your High Protein Midlife Nutrition Coach

Hello, I’m Courtney Rowsell

In case we haven’t met before, I’m a Hormone Nutritionist, Weight Loss Expert, and Midlife Empowerment Coach.

I’m also a single Mama to Mackenzie (age 11) and Nathan (age 9),  who are both involved in multiple competitive sports, and have an active social life. So life at the moment is pretty hectic!

I’ve been working with women in the health and wellness field for over 15 years, through my online training programs, ebooks, personal one-on-one coaching, and as a fitness studio owner. Over the past 4 years my focus has been dedicated to helping busy middle aged women (ages 40-65) create a sustainable, enjoyable approach to nourishing their bodies so they can enjoy more energy, better moods, balanced hormones, & lose weight in a way that is sustainable… without extremes or restriction.

At the ago of 43 I was diagnosed with hypothyroidism and adrenal fatigue and dealt with a wide range of symptoms, from fatigue, weight gain, brain fog, sleeplessness and anxiety.

That led me to dive deep into studying hormones, metabolism and thyroid & adrenal health. I realized that many of the protocols and diets that many middle aged women are following are seriously damaging their metabolism leading them down a path of imbalances, symptoms, weight gain and poor health.

This led me to creating my flagship hormone & weight loss program The 90 Day Midlife Method, a wellness mentorship program designed for middle aged women to get the guidance and support they need to restore hormonal health, and achieve sustainable weight loss, without diet obsession, restriction and extremes.

I am passionate about creating programs and courses to help women achieve vibrant health and take the complexity out of weight loss and balancing hormones. Because if there’s anything I want you to know, it’s that aging well doesn’t have to be so hard.

I hope this program supports you in feeling more energetic, balanced and allows you to see that optimal wellness in midlife begins with meeting the body’s protein needs.

Never worry about hitting your protein goals again! 


Regular Price $299
Sale Price $199

This is the EASY BUTTON you’ve been searching for! Get ready to enjoy easy, delicious, high-protein meals to support your midlife body.

Here’s What Happens When You Sign Up


Click the sign-up button, and submit your payment.


Go check your email as it will have your invoice and instructions on how to get access into the program materials and the Facebook group.

I’ve Still Got Questions

No problem – check out the most frequently asked ones below…

When does the program start and end?

The program starts on Monday, February 5th and ends on Sunday, March 3rd.  You get lifetime access to all the program materials (meal plans, recipes and video coaching lessons).


What types of foods on on the meal plans? 

The recipes are mostly gluten-free, sugar-free and dairy-free, consisting of a variety of protein sources such as, poultry, meat, fish and seafood, beans or legumes, as well as a variety of complex carbs like fruits, vegetables. The recipes in this program are intended to support your metabolism, balance fluctuating hormones, stabilize blood sugar, increase your energy, improve your sleep, mood, immune function, and body composition.  You are free to modify recipes and you do NOT need to follow the sample meal plans in order to see results.


In private, 1-on-1 coaching included in this membership?

1-on-1 coaching is not included in this membership. If you are looking for more personalized support, I encourage you to checkout my flagship weight loss & hormone balancing program – The Midlife Method. Or you can always book in for a private consultation.  That being said, inside the Protein Power Private Facebook group, I encourage you to ask questions, interact with the other members and connect with me when challenges arise. I will happy to answer your questions within the Facebook group.


What is the cancellation / refund policy?   

This is digital forum with digital products, refunds aren’t possible.  Requests to cancel participation must me received prior to accessing the program materials.

What if I have a question that’s not answered here?   

Email me and ask away! Email

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