Fuel Your Strength After 50: A 7-Day High-Protein Menu to Support Healthy Ageing
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Fuel Your Strength After 50
One of the most important nutrients for healthy ageing is protein. It supports muscle strength, bone health, and recovery, helping to prevent frailty, fatigue, and falls.
This blog post explains why protein is so important after 50—and includes a 7-day protein-rich meal plan tailored to support your wellbeing. Whether you're aiming to stay active, improve energy, or simply age well, this guide is a great place to start.
Why Protein Becomes More Important With Age
Research suggests that older adults benefit from at least 1.0–1.2 grams of protein per kilogram of body weight per day . For example, someone weighing 70 kg would need 70–84g of protein per day.
Protein also helps:
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Support immune health and wound healing
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Maintain bone density
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Keep you feeling full for longer
What Does a Protein-Rich Day Look Like?
The key is to spread your protein across the day, not just load up at dinner. Good sources include:
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Animal proteins: Eggs, lean meat, chicken, fish, dairy, Greek yoghurt
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Plant proteins: Legumes, tofu, tempeh, soy milk, quinoa, seeds, and nuts
Pair these with whole grains, healthy fats, and plenty of fibre-rich vegetables.
7-Day High-Protein Meal Plan Adults
Each day includes 3 meals and an optional snack, totalling approximately 75–90g of protein per day.
Click here to download your free meal plan in pdf format.
| Day | Breakfast | Lunch | Dinner | Snack (optional) |
|---|---|---|---|---|
| Mon | Scrambled eggs with spinach + wholegrain toast | Grilled chicken salad with chickpeas and olive oil | Baked salmon, sweet potato mash, steamed broccoli | Low-fat Greek yoghurt + berries |
| Tue | Protein smoothie (Greek yoghurt, berries, oats, chia seeds, soy milk) | Tuna and bean wrap + green salad | Stir-fried tofu with brown rice and mixed vegetables | Handful of almonds |
| Wed | Porridge with milk, chopped walnuts, and a boiled egg | Turkey and avocado sandwich on multigrain | Beef and veggie stew + barley | Cottage cheese + sliced tomato |
| Thu | Two boiled eggs, tomato slices, wholemeal toast | Lentil and quinoa salad with feta | Grilled chicken thigh + couscous + green beans | Hummus with carrot sticks |
| Fri | Greek yoghurt with muesli and flaxseeds | Sardines on rye + leafy greens + tomatoes | Tofu stir-fry with soba noodles | Apple slices with peanut butter |
| Sat | Omelette with mushrooms, tomato and low-fat cheese | Leftover chicken salad wrap | Baked cod + mashed peas + roast pumpkin | Protein smoothie |
| Sun | Smoothie bowl with Greek yoghurt, banana, granola, seeds | Vegetable and three-bean soup + wholegrain roll | Roast lamb (lean) + quinoa tabbouleh | Boiled egg and veggie sticks |
7-Day High-Protein Vegetarian Meal Plan
This plan is designed to help adults meet daily protein needs for strength, recovery, and healthy ageing. Each day provides an estimated 75–90g of protein from vegetarian sources.
Click here to download your free meal plan in pdf format.
|
Day |
Breakfast |
Lunch |
Dinner |
Snack (Optional) |
|
Monday |
Greek yoghurt with chia, oats, and berries |
Chickpea and feta salad with quinoa |
Lentil cottage pie with sweet potato topping |
Boiled egg + cherry tomatoes |
|
Tuesday |
Veggie omelette + wholegrain toast |
Cottage cheese, avocado and tomato on rye |
Baked tofu + roasted veg + wild rice |
Unsalted mixed nuts |
|
Wednesday |
Protein smoothie (soy milk, banana, nut butter, hemp seeds) |
Wholegrain pasta salad with boiled eggs + greens |
Halloumi and veggie skewers + couscous |
Yoghurt + flaxseeds |
|
Thursday |
Overnight oats with almond milk, chia, walnuts |
Falafel wrap with hummus, lettuce and tomato |
Mushroom and lentil bolognese |
Cheese cubes + apple slices |
|
Friday |
Poached eggs on multigrain toast |
Greek salad with edamame and quinoa |
Chickpea curry + brown rice + spinach |
Protein bar (low sugar) |
|
Saturday |
Protein pancakes (egg, oats, cottage cheese) + berries |
Vegetable frittata with a side salad |
Stuffed capsicum (quinoa, black beans, feta) |
Handful of trail mix |
|
Sunday |
Muesli with soy milk, almonds, and sliced banana |
Lentil soup + wholegrain roll + cheese slice |
Baked eggplant with ricotta + lentils |
Roasted chickpeas |
7-Day High-Protein Vegan Meal Plan
Plan (approx. 70–85g protein/day)
Click here to download your free meal plan in pdf format.
|
Day |
Breakfast |
Lunch |
Dinner |
Snack (Optional) |
|
Mon |
Tofu scramble + spinach + wholegrain toast |
Lentil salad with chickpeas and tahini dressing |
Black bean and quinoa bowl |
Soy yoghurt + seeds |
|
Tue |
Overnight oats with soy milk, chia, and walnuts |
Hummus + avocado wrap + lentil soup |
Stir-fried tempeh + brown rice + veg |
Handful of almonds |
|
Wed |
Protein smoothie (pea protein, soy milk, berries, flax) |
Edamame and quinoa poke bowl |
Chickpea stew with sweet potato |
Roasted pumpkin seeds |
|
Thu |
Chia pudding with almond milk, protein powder, banana |
Falafel with wholemeal pita + tomato + greens |
Vegan lentil shepherd’s pie |
Peanut butter + rice cakes |
|
Fri |
Vegan protein porridge with hemp hearts + berries |
Tofu and veggie stir-fry + soba noodles |
Red kidney bean and quinoa chili |
Unsweetened soy milk latte |
|
Sat |
Smoothie bowl with pea protein, granola, banana |
Veggie sushi rolls with tofu + miso soup |
Stuffed sweet potato with black beans + avocado |
Baked tofu cubes |
|
Sun |
Wholegrain toast with avocado and baked beans |
Three-bean salad + hummus crackers |
Vegan curry (lentils, spinach, coconut milk) + rice |
Dark chocolate + almonds |
Modifications for Diabetes & Heart Conditions
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Choose low-GI carbs (e.g. oats, legumes, sweet potato, whole grains)
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Avoid processed meats; use lean cuts or plant-based alternatives
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Opt for low-fat dairy, and reduce added salt in cooking
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Use healthy fats: olive oil, avocado, nuts, and seeds
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Avoid sugar-sweetened drinks or snacks
Tip: If you're unsure, always check with your GP or a dietitian for tailored advice
Boost Protein Easily
Sometimes it's hard to meet your protein goals with food alone. That’s where high-quality protein supplements can help—especially if you're busy, recovering, or have a smaller appetite. Go to my protein powder blog for more information and links.
Eating well after 50 doesn’t have to be restrictive—it can be vibrant, nourishing, and energising. With this protein-rich meal plan, you’ll be fuelling your body for strength, vitality, and independence.
Resources
1. Wu, W., Chen, F., Ma, H., Lu, J., Zhang, Y., Zhou, H., Yang, Y., Nie, S., Wang, R., Yue, W., Li, M., & Yang, X. (2025). Dietary protein requirements of older adults with sarcopenia determined by the indicator amino acid oxidation technology. Frontiers in Nutrition, 12. https://doi.org/10.3389/fnut.2025.1486482
This IAAO study estimates for older adults aged 65–81 with sarcopenia an EAR of 1.21 g/kg/day and an RNI of 1.54 g/kg/day.
2. Giacosa, A., Barrile, G. C., Mansueto, F., & Rondanelli, M. (2024). The nutritional support to prevent sarcopenia in the elderly. Frontiers in Nutrition, 11. https://doi.org/10.3389/fnut.2024.1379814
A narrative review emphasizing nutritional interventions (particularly leucine-rich proteins like whey), vitamin D, omega‑3s, and resistance training for sarcopenia prevention.
3. Meta-analysis (Systematic Review): Improving sarcopenia in older adults: a systematic review and meta‑analysis of randomized controlled trials of whey protein supplementation with or without resistance training. Journal of Nutrition, Health & Aging, 28(4), 100184 (2024). https://doi.org/10.1016/j.jnha.2024.100184
Shows that protein supplementation—especially with resistance training—improves muscle mass and function in sarcopenic older adults.
4. Coelho‑Junior, H. J., & colleagues (2022). Association of protein intake with sarcopenia and related indicators among Korean older adults: a systematic review and meta‑analysis. Nutrients, 16(24), 4350. https://doi.org/10.3390/nu16244350j
Data suggest that lower protein intake is significantly associated with higher sarcopenia risk in older adults.
5. Bauer, J., Biolo, G., Cederholm, T., et al. (2013). Evidence‑based recommendations for optimal dietary protein intake in older people: a position paper from the PROT‑AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542–559. https://doi.org/10.1016/j.jamda.2013.05.021
Although earlier, this widely cited authority paper established recommendations that remain influential: 1.0–1.2 g/kg/dayfor healthy older adults and up to 1.5 g/kg/day for those with illness or sarcopenia.
Disclaimer: This blog post is for informational and educational purposes only and is not intended as medical advice. Always consult your doctor or qualified health professional before making changes to your diet, exercise, or health routine.