An example of a day high in protein and low in calories

As we age, maintaining and building muscle becomes increasingly important.

With natural muscle loss, particularly after the age of 30, it’s essential to adapt our diets and exercise routines to counteract these changes.

One of the key components of this strategy is increasing protein intake, which should ideally be between 1.6 to 2 grams of protein per kilogram of body weight each day.

This may sound daunting to many of my clients, but with a little planning and thought, it is entirely achievable.

Partnering a higher protein diet with strength training can help you build muscle, lose fat, and improve your overall health.

In this post, I’ll share a one-day meal plan totalling approximately 1,500 calories, ensuring each meal has at least 40 grams of protein. With a careful balance of carbohydrates and fats, this plan is designed to keep you satisfied and energised throughout the day. Let’s dive into this delicious and nutritious meal plan!

Breakfast

• Scrambled Eggs with Spinach and Feta
  • 4 large eggs (280 calories, 24g protein, 0g carbs, 20g fat)
  • 1 cup fresh spinach (7 calories, 1g protein, 1g carbs, 0g fat)
  • 1 oz feta cheese (75 calories, 4g protein, 1g carbs, 6g fat)
  • 1/2 avocado (120 calories, 2g protein, 6g carbs, 11g fat)

Total: 482 calories, 31g protein, 8g carbs, 37g fat

Lunch

• Grilled Chicken Salad
  • 6 oz grilled chicken breast (280 calories, 54g protein, 0g carbs, 6g fat)
  • 2 cups mixed greens (10 calories, 1g protein, 2g carbs, 0g fat)
  • 1/2 cup cherry tomatoes (15 calories, 1g protein, 3g carbs, 0g fat)
  • 2 tbsp olive oil dressing (120 calories, 0g protein, 0g carbs, 14g fat)

Total: 425 calories, 56g protein, 5g carbs, 20g fat

Snack

• Cottage Cheese with Berries
  • 1 cup low-fat cottage cheese (206 calories, 28g protein, 6g carbs, 5g fat)
  • 1/2 cup mixed berries (42 calories, 1g protein, 10g carbs, 0g fat)

Total: 248 calories, 29g protein, 16g carbs, 5g fat

Dinner

• Baked Salmon with Asparagus
  • 5 oz baked salmon (367 calories, 40g protein, 0g carbs, 22g fat)
  • 1 cup asparagus (27 calories, 3g protein, 5g carbs, 0g fat)

Total: 394 calories, 43g protein, 5g carbs, 22g fat

Notes:

• This meal plan is high in protein and may need to be adjusted based on individual dietary needs and preferences.
• You can swap some ingredients for others that fit your taste while keeping the macronutrient goals in mind.
• Adjust portion sizes to fit your specific calorie and macronutrient targets.