Protein + Power
Build strength and steady energy after 60 with a simple mostly plant based plan that includes protein pairings, 8 minute strength, easy breakfasts, hydration, and flexible options.
A simple, mostly plant based flexitarian guide to build strength and steady energy after 60
This month we are leaning into protein and gentle power so everyday life feels easier. I want you to feel strong on the trail, confident on the stairs, and steady through a full workday. We will keep food simple, movement short and smart, and habits realistic for a busy week.
I follow a mostly plant based flexitarian approach. Real food first. Eggs or fish are optional tools. Use what serves you.
Why protein matters now
After sixty our bodies do not use protein quite as efficiently, so a little intention goes a long way. Think of each meal as a chance to help your muscles repair, your bones stay sturdy, and your appetite stay calm. A helpful target is a solid serving of protein at breakfast, lunch, and dinner. Most people do well when a meal includes around the size of your palm to a little more. Add color, fiber, and healthy fat and you have a satisfying plate.
What this looks like in real life
- Oats become power oats with hemp seeds and peanut butter
- A salad becomes a meal with lentils or tofu and a sprinkle of seeds
- Soup feels steadier with quinoa or beans stirred in
- Flex option when you want it. Eggs or a small piece of white fish
The Protein Pairing Plate
Mix and match. Aim for one from column A plus one from column B.
A. Protein anchors
Tofu or tempeh
Lentils or beans
Greek style coconut yogurt alternative with added protein if you use it
Eggs if you include them
White fish if you include it
B. Boosters
Hemp seeds or pumpkin seeds
Quinoa
Peanut or almond butter
Edamame
Nutritional yeast for flavor and a little extra protein
C. Color and fiber
Cooked zucchini or squash
Spinach or kale
Tomatoes and cucumbers
Grapes, apples, or pears for a sweet bite
Power starts at breakfast
A strong breakfast sets the tone for the day and helps control cravings later.
Three easy starts
- Soft oats cooked with soy milk. Stir in hemp seeds and peanut butter. Add warm cinnamon apples
- Chia and flax pudding. Top with coconut yogurt and berries. Add a spoon of pumpkin seeds
- Egg and avocado wrap with spinach if you include eggs. Add a few grapes on the side
Power snacks that respect your gut
Keep it gentle and satisfying.
- Half a banana with walnuts
- Rice cakes with hummus and sliced cucumber
- Coconut yogurt with berries and a spoon of hemp seeds
- Small tofu cubes with a little tamari and sesame
Short strength for real life power
You work full time. Time is tight. Two short sessions per week is a win. Add them after a weekday walk or a treadmill day. Focus on ankles, hips, glutes, and a little pop for power.
Eight minute routine
- Heel raises for ten slow reps
- Tib raises toes toward shins for ten slow reps
- Hip hinges for eight to ten reps
- Step ups on a low step for eight to ten each leg
- Sit to stand from a chair. Stand tall. Control the sit. Six to eight reps
If you feel good, add a gentle power moment. From the bottom of the sit to stand, press up with intent then control the way down.
Your Protein + Power week
This fits the schedule we already set.
Monday to Wednesday
Walk ten to twenty minutes at a talkable pace
Have a protein centered breakfast. Oats with hemp seeds or chia pudding
Add the eight minute strength once on one of these days
Thursday
Evening treadmill twenty to thirty minutes at a gentle incline
Afterward have a simple protein plus smart carbs. Lentil quinoa bowl with zucchini
Friday
Rest or a light stretch
Protein at lunch. Tofu and rice bowl or egg avocado toast if you include eggs
Saturday
Off or a casual neighborhood walk
Make a big pot of lentils or bake tofu for easy meals
Sunday
Home treadmill twenty to thirty minutes
Post treadmill meal with a solid protein anchor. Jackfruit rice bowl or white fish with potatoes and greens if you include fish
Hike rhythm
Every one to two weeks choose a weekday or weekend hike. Keep the pace talkable. Picnic halfway. The meal before and after should each include a steady serving of protein.
Hydration that supports strength
Morning water with a tiny pinch of mineral salt
DIY electrolytes for warm days. Water, a tiny pinch of salt, lemon or lime, and a small drizzle of date syrup if you like
Low acid coffee with my coconut creamer. Blend two cans of coconut milk with up to one cup water, a pinch of salt, and a splash of vanilla. Keep chilled and shake before using
Creatine in plain language
Creatine monohydrate can help with strength and muscle in adults over sixty. It pairs beautifully with short strength work. If you choose to use it, pick plain creatine monohydrate. Mix into a smoothie or a small glass of water. Food first still applies. Please speak with your clinician if you have medical conditions or take medication.
Simple plates to copy this week
- Power oats
Oats cooked in soy milk. Stir in hemp seeds and peanut butter. Top with warm cinnamon apples - Lentil quinoa bowl
Cooked lentils and quinoa with sautéed zucchini and herbs. Finish with olive oil and lemon - Tofu veggie scramble
Crumbled firm tofu with turmeric, black pepper, and veggies. Serve with potatoes or toast - Egg and avocado wrap
Two eggs if you include eggs. Add avocado and spinach in a tortilla. Side of grapes - White fish and greens
If you include fish. Bake with lemon. Serve with potatoes and wilted greens
Smart shopping list
Tofu or tempeh
Lentils and quinoa
Oats and chia
Hemp seeds and pumpkin seeds
Avocado and olive oil
Zucchini, squash, greens, tomatoes, cucumbers
Apples, pears, grapes
Soy or pea milk
Eggs or white fish if you include them
How to know it is working
Pick one daily check in. Energy one to five. Strength confidence one to five such as how easy the grocery bags feel. Track minutes moved. You want a steady trend, not perfection.
A gentle note
I am sharing what works for me as a healthy, natural, vibrant woman in my sixties. This is educational content, not medical advice.
Ready to flex your plant power
Download my FREE Protein Pairing Guide Here. The guide includes three quick breakfasts, three easy bowls, and the eight minute strength plan.
Disclaimer:
This content is for informational purposes only and is not intended as medical advice. Always consult your healthcare provider before making any changes to your diet, supplements, or lifestyle—especially if you have existing conditions or take medication.
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