If you think my skin, strength, and energy come from great genetics... they don't.

If you've ever wondered what I actually eat in a day, here it is.

I eat real food. I prioritize protein. I enjoy dessert every single day. And most importantly, I eat in a way that I genuinely enjoy enough to repeat.

At 64, my goal isn't to lose weight. My goal is to maintain my weight, support my strength training, recover well, and preserve muscle as I continue to age.

This is what a pretty typical day of eating looks like for me.

My Nutrition Goals

Currently, on most days I aim for approximately:

• Around 1,500 calories
• Around 125 grams of protein
• Mostly whole foods
• Plenty of fiber
• One delicious high protein dessert

This is simply what works well for my body and my current activity level. You will mostl likely be different. 

This is what I eat when not trying to lose fat. I'm working on maintaining.

In fact, my weekly daily average is actually closer to 1,600 calories because I enjoy one higher-calorie treat meal each week. The rest of the week naturally balances itself out.

That flexibility is one of the reasons this way of eating feels sustainable.

First Thing Every Morning: Collagen Coffee

I always begin my day warm lemon water and follow with coffee.

Lately I've been enjoying a blend of mushroom coffee with:

• Nutpods Creamer
• Monk Fruit Sweetener
• Collagen peptides

It's a simple morning ritual that I genuinely look forward to. Adding collagen is an easy way to support my daily protein intake while also supporting healthy skin, joints, and connective tissue.

Breakfast: Protein Oats

Breakfast is all about building a strong nutritional foundation for the day.

My protein oats usually include:

• Bob's Red Mill Protein Oats
• Soy milk
• Non-fat Greek yogurt
• Protein powder
• Banana
• Fresh berries
• Ground flaxseed
• PB2 powdered peanut butter

This combination gives me protein, fiber, healthy fats, and slow-digesting carbohydrates that help keep me satisfied for hours.

Lunch: My Protein Bagel Sandwich

One of my favorite lunches starts with a ROYO Everything Bagel.

I fill it with:

• Egg + egg whites
• Cheddar cheese
• Avocado
• Fresh greens

I genuinely look forward to these bagels. They're high in protein, lower in carbohydrates than traditional bagels, and make it easy to build a satisfying meal.

(If you'd like to try ROYO, you can use my code LISADL10 for 10% off.)

Dinner: Protein Veggie Bowl

Dinner is usually simple.

One of my favorite combinations is:

• Gardein Plant Protein Nuggets
• Broccoli
• Mushrooms
• Brown rice (or potato ,sweet potato, quinoa)
• Pickled onions

It's colorful, filling, and packed with both protein and fiber.

I don't believe meals have to be complicated to be nourishing.

Dessert Every Night: My Protein Brownie Bowl

Yes... I eat dessert every single day.

My Protein Brownie Bowl has become one of my favorite healthy aging habits because it feels indulgent while still helping me reach my daily protein goal.

My bowl usually includes:

• Homemade high-protein brownie
• Non-fat Greek yogurt
• Vanilla protein powder
• Fresh berries
• Magic Spoon Granola

It's satisfying, delicious, and one of the reasons I never feel deprived.

If you'd like the recipe, you can read it here:

👉 My Favorite High-Protein Brownie Recipe for Healthy Aging

Why Protein Matters More After 50

As we get older, maintaining muscle becomes increasingly important.

Muscle supports:

• Strength
• Balance
• Bone health
• Recovery
• Metabolism
• Independence

That's why I intentionally include protein throughout the day instead of saving it all for dinner.

Combined with regular strength training, it's one of the best investments I've made in my long-term health.

The Bottom Line

This isn't a perfect day of eating. It's simply a realistic one.

Healthy aging isn't built by following a restrictive diet for a few weeks. It's built by creating meals you genuinely enjoy and can happily repeat over time.

For me, that means eating enough protein, filling my plate with nourishing foods, leaving room for dessert, and supporting the body that carries me through life.

Because consistency will always outperform perfection.

Key Takeaways

• My goal in my 60s is building muscle and bone, supporting recovery, and fueling strength training.
• Most days I eat around 1,500 calories and 125 grams of protein.
  
• Every meal includes a meaningful source of protein.
  
• I prioritize mostly whole foods while still enjoying dessert every day.
  
• Protein, fiber, and consistency help make this way of eating sustainable.
  
• Healthy aging is about building habits you can maintain for years, not weeks.

Frequently Asked Questions

• How much protein do you eat each day?
  Most days I eat approximately 125 grams of protein, spread throughout the day to support muscle maintenance and recovery.
• Are you trying to lose weight?
  Not as of this writing. This is my maintenance nutrition plan. It helps me maintain my current weight while supporting my workouts and recovery.
• Why do you eat so much protein?
  Protein becomes increasingly important as we age because it helps preserve muscle and bone, supports strength, improves recovery, and contributes to overall healthy aging.
• Do you really eat dessert every day?
  Yes! My Protein Brownie Bowl is one of my favorite ways to end the day while still supporting my nutrition goals.
• What kind of exercise do you pair with this way of eating?
  I combine this nutrition with regular strength training, walking, and other movement that helps me stay strong, mobile, and healthy.
• Is 1,500 calories right for everyone?
  No. Calorie needs vary based on age, height, body composition, activity level, and personal goals. This is simply what works for me currently during my maintenance phase.

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