This isn't a crash diet. It's six days of simple, real food built around one idea: after 50, protein at every meal is how you stay strong.
Use it to reset your habits, to break out of a rut, or just to see how much better you feel when you eat this way on purpose.
The ground rules
- Eat 3 meals and 2 snacks a day. Aim for 25 to 35 grams of protein at each meal.
- Slow down. Sit down, chew your food and give yourself 20 minutes to eat.
- Drink water. About half your body weight in ounces is a good target. If you weigh 180 pounds, that's around 90 ounces.
- Day 7 is yours. Enjoy your favorite meals. Just don't undo the week in one sitting.
- Check with your doctor first if you have a health condition or take medication.
The daily shake
You'll see this one a lot. It's quick, it's filling and it gives you 32 grams of protein:
- 2 scoops Organic Grass-Fed Whey Protein Isolate
- 8 ounces unsweetened almond milk
- 4 strawberries or Ā½ cup blueberries
- 1 teaspoon chia seeds
- A pinch of cinnamon
Day 1
- Breakfast: 3 eggs with spinach, onion and bell pepper. Add Ā½ avocado. 1 slice sprouted grain toast.
- Snack: 1 cup cottage cheese with melon. 1 scoop Supreme Greens in 12 to 16 ounces of water.
- Lunch: 6 ounces grilled salmon with vegetables. Ā½ cup brown rice.
- Snack: 6 ounces plain Greek yogurt with a few strawberries.
- Dinner: The daily shake, plus a big green salad with olive oil.
Day 2
- Breakfast: The daily shake.
- Snack: 1 cup papaya with cottage cheese. 1 scoop Supreme Greens in water.
- Lunch: Chicken fajitas with peppers and onions. Ā½ cup brown rice. Spinach salad with radishes and olive oil.
- Snack: 1 green apple with 1 tablespoon peanut butter.
- Dinner: 6 ounces grilled fish or chicken with roasted vegetables.
Day 3
- Breakfast: 3 eggs with vegetables. 1 cup black beans and Ā½ avocado in a whole wheat tortilla.
- Snack: The daily shake.
- Lunch: 1 can tuna over spinach with cucumber, onion and avocado. 4 whole grain crackers.
- Snack: Greek yogurt with mixed fruit. 1 scoop Supreme Greens in water.
- Dinner: 6 ounces chicken breast with mixed vegetables.
Day 4
- Breakfast: The daily shake.
- Snack: 1 cup strawberries or raspberries. 1 scoop Supreme Greens in water.
- Lunch: 6 ounces grass-fed beef with 1 cup lentils or black beans, 2 sprouted grain tortillas and a side salad.
- Snack: 1 cup cottage cheese with cucumber slices.
- Dinner: Grilled chicken breast with steamed spinach.
Day 5
- Breakfast: Turkey sandwich on sprouted grain bread with avocado, spinach and tomato.
- Snack: Papaya with cottage cheese and a few raw almonds. 1 scoop Supreme Greens in water.
- Lunch: 6 ounces grilled chicken, salad of your choice, and Ā½ cup brown rice or 1 cup black beans.
- Snack: 1 cup cottage cheese with melon.
- Dinner: The daily shake, plus a big green salad.
Day 6
- Breakfast: Omelet with 2 whole eggs and 2 whites, Ā½ cup vegetables and Ā½ avocado. 1 slice sprouted grain toast.
- Snack: Strawberries with cottage cheese and raw almonds. 1 scoop Supreme Greens in water.
- Lunch: 6 ounces grilled chicken or beef, salad of your choice, and Ā½ cup brown rice or 1 cup black beans.
- Snack: 1 cup cottage cheese with melon.
- Dinner: The daily shake, plus roasted vegetables.
After the six days
Pay attention to how you feel. A lot of people notice steadier energy and fewer cravings. Keep the meals that worked for you and repeat them. That's how a plan turns into a habit.
Organic Grass-Fed Whey Protein Isolate
Organic Supreme Greens with MSM Powder
Here's to your health,
Greg
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.
