What I eat in a day to hit my nutrition & protein goals

What I eat every day:
Nutrition is so important for aging well! Here’s how I fuel my body for optimal performance in the gym and keep my energy levels constant all day long:



What I eat in a day: hitting my nutrition and protein goals

I pre-fuel within 30 minutes of waking, getting at least 25g of protein in my vanilla chai latte before heading to the gym most days. 

Post-workout is my big meal, and I’ll have about 4 eggs and fruit, sometimes I’ll throw in a piece of pumpernickel toast and goat cheese for added fiber. Or I’ll do bone broth and make an egg drop soup, to meet my protein goals. This ensures I’m getting 25-35g of protein post-workout.

Bone broth & egg drop soup: a breakfast option as I hit my nutrition and protein goals

Lunch is almost always a salad with protein; I love mixing in beauty superfruit, like kiwi, papaya, persimmons or pomegranate for added flavor. My go-to protein is mackerel or chicken (30g of protein).

What I eat in a day: hitting my nutrition and protein goals with a salad and mackerel (30g protein)

For dinner I’ll aim for 30g of steak / pork / fish / chicken, sweet potatoes and a vegetable like brussel sprouts or raw veggies. We do eat a fair amount of pasta - I like Jovial brown rice pasta. 


A dinner of steak, brussel sprouts and sweet potatoes, hitting my protein and nutrition goals


Snacks are veggies & hummus, meat sticks or heart healthy nuts like walnuts and brazil nuts (or a protein smoothie). 10g protein 


meat sticks as a protein snack

healthy nuts as a nutritious snack

Dessert: Beauty Superfruit like dates, papaya, mango, kiwi, berries… yum!



I eat beauty superfoods like Papaya for dessert

That gets me to between 120-130g / protein per day, and I’ve got great fiber & healthy fats from the fruit and veggies in my meals. 


snacking on some dates to hit my nutrition and protein goals

Want intel on my protein powder? Comment SHAKE for my favorite protein powder and savings code.


Let me know what you learned and what you’ll start incorporating!

#agingwell #proteingoals #nutrition #over50nutrition #over50diet