By Joey Shulman
One of the biggest nutrition mistakes I see women over 50 make is not eating enough protein. Protein helps support muscle mass, metabolism, blood sugar balance, cravings, and healthy aging.
Here’s a realistic day of eating that gets me to approximately 120 grams of protein without counting every calorie.
☀️ Breakfast
Happy Hormone Protein Chia Pudding
- 3 tbsp chia seeds
- 1 scoop vanilla protein powder
- ¾ cup unsweetened almond milk
- ¼ cup Greek yogurt
- ½ cup berries
Protein: ~30g
Why I love it:
✔ Keeps me full for hours
✔ Supports blood sugar balance
✔ Easy to prep the night before
Running Total: 30g
☕ Mid-Morning
Collagen Coffee
- Coffee
- 2 scoops collagen peptides
Protein: ~18g
Running Total: 48g
🥗 Lunch
Mediterranean Chicken Power Bowl
- 5 oz grilled chicken breast
- Mixed greens
- Cucumbers
- Tomatoes
- Olives
- Feta cheese
- Olive oil & lemon dressing
Protein: ~35g
Running Total: 83g
🍎 Afternoon Snack
Apple & Almond Butter + Turkey Roll-Ups
- 1 apple
- 1 tbsp almond butter
- 3 slices nitrate-free turkey breast
Protein: ~12g
Running Total: 95g
🍣 Dinner
Maple Dijon Salmon
- 5 oz wild salmon
- Roasted broccoli
- Cauliflower mash
Protein: ~30g
Running Total: 125g
My Protein Philosophy
I don’t obsess over calories.
Instead, I focus on:
✅ Protein at every meal
✅ Plenty of vegetables
✅ Healthy fats
✅ Managing blood sugar
✅ Eating foods that make me feel energized
When women increase their protein intake, they often notice:
✨ Fewer cravings
✨ Better energy
✨ Improved body composition
✨ Better blood sugar control
✨ More stable moods
My goal is usually 25–35 grams of protein per meal and at least 100–120 grams daily.
Because after 50, maintaining muscle isn’t just about looking strong—it’s one of the most powerful things we can do to support metabolism, mobility, and healthy aging. 💛
