Carlos was turning 50, and as he looked at his schedule—filled with work meetings, family dinners, and occasional tennis matches—he couldn’t help but notice that keeping up with his active life was getting harder. He’d read that, after a certain age, muscle mass and strength can decline naturally. What’s more, keeping energy levels high and feeling strong required more than just the occasional workout; it also called for a closer look at nutrition.
One thing his doctor had mentioned was the importance of protein in supporting muscle health, especially at this stage of life. For Carlos, who weighed 85 kg, that meant eating around 136 grams of protein each day—about 1.6 times his body weight in grams. This level of protein would support muscle maintenance, energy, and overall vitality. But where to start?
Carlos realised his usual meals weren’t quite cutting it. Toast for breakfast, a sandwich or salad for lunch, pasta for dinner—it was easy but wasn’t giving him the protein boost he needed. So, he looked into different options, trying to find meals and snacks that packed a serious protein punch. Here’s some options he found to add the protein to help keep him fuelled for the day….
Breakfast: Protein from the Start
- Greek Yogurt with Nuts and Berries (~20g)
- 200g Strained Greek yogurt, topped with a handful of nuts and berries.
- Omelette with Spinach and Feta (~25g)
- Omelette, spinach and a sprinkle of feta.
- Overnight Oats with Chia Seeds (~18g)
- Oats with almond butter and chia seeds to soak overnight.
Lunch: Midday Protein Boost
- Grilled Chicken and Quinoa Bowl (~30g)
- Grilled chicken, quinoa, greens, and roasted veggies.
- Chicken Wrap with Hummus and Veggies (~25g)
- Whole grain wrap, chicken, hummus, and fresh cucumbers and peppers.
- Lentil Soup with Whole Grain Bread (~22g)
- Lentil soup with a slice of whole-grain bread.
Dinner: Ending Strong
- Salmon with Brown Rice and Steamed Vegetables (~35g)
- Baked fillet of salmon, with brown rice and steamed broccoli.
- Beef Stir-Fry with Tofu and Vegetables (~40g)
- Beef with tofu and plenty of vegetables,
- Chickpea and Sweet Potato Curry with Quinoa (~25g)
- Chickpea and sweet potato curry, served over quinoa.
Snacks: Protein on the Go
- Cottage Cheese (~12g)
- Cottage cheese is an easy, high-protein snack.
- Hard-Boiled Eggs (~12g)
- Boils a few eggs at the start of the week, so they’re on hand.
- Edamame beans (~12g)
- Steamed edamame – a tasty, salty flavoured snack.
- Milk (~7g)
- A glass of milk after exercise.
A New Approach for Lasting Energy
A protein routine isn’t just about hitting numbers—it’s also about feeling stronger, keeping your energy up, and making it easier to keep up with everything you like to do. You don’t need intense workouts every day; focusing on balanced meals with enough protein can make all the difference.
Set yourself a protein goal, then try a few of the ideas or search the web for more. With a little planning, you’ll be on your way to feeling great and staying strong.
Healthy Hundred 
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