How much protein should I consume in order to burn fat and build muscle in my 50s?

In your 50s, getting adequate protein is one of the best ways to promote your health and facilitate fat loss. After all, among its superpowers, protein helps build lean muscle, assists in key metabolic processes, creates strong bones, and more!

When your protein goals are not met, your health and fitness suffers and the body cannot function optimally. 

How much protein your body requires each day is dependent on a variety of factors, such as age, and activity level, but by and large, it’s likely you’re consuming insufficient protein! When you work with me, I calculate your individual protein needs in my program.

Here are some ways to get 30 grams of protein:

1.   Chicken breast: About 5-6 ounces cooked.
2.   Salmon: Around 5-6 ounces cooked.
3.   Tofu: Approximately 7-8 ounces.
4.   Greek yogurt: About 1.5 cups.
5.   Lentils: Around 1 cup cooked.
6.   Cottage cheese: Approximately 1.5 cups.
7.   Quinoa: Around 1 cup cooked.
8.   Turkey breast: About 5-6 ounces cooked.
9.   Lean beef: Approximately 5-6 ounces cooked.
10.   Edamame: About 2 cups cooked.

Check out my All About Protein Quick Guide to learn more about the importance of protein. I also share quick tips and recipes that you can start using today to increase your protein intake. Get it by clicking here.

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2 Amazing Chickpea Recipes!

A few years ago I did a Plant Based Challenge with the FASTer Way community. I've never been a big plant eater, so this challenge forced me out of my comfort zone. Surprisingly, I found a lot of recipes that have become favorites and want to share two of them with you!

Chickpeas are legumes and a great source of plant protein and fiber. Eating chickpeas is good for gut health and digestion and can help lower cholesterol. You should be eating at least 100 grams of protein daily if you have reached peri-menopause. Fiber will help balance blood sugar levels which can help reduce hot flashes.

I have two go-to chickpea recipes. One is simple and one is not. Both are delicious and both are from FASTer Way Vegan Meal Guides.

BBQ Chickpea Salad

1/2 can chickpeas

3 TBS BBQ sauce - I use Primal Kitchen

2 cups romaine lettuce

1/4 cup corn, carrot and onion

For BBQ Chickpeas -> Add chickpeas and sauce to pan and cook over medium heat until sauce starts to get sticky (8-10 minutes). Stir as they cook.

Dressing:

1 TBS tahini

1 TBS lemon juice

1/4 tsp garlic powder, onion powder, dried parsley

1/8 tsp dried dill

3/4 tsp apple cider vinegar, water

Chickpea Hummus Burgers

1/2 cup dry rolled oats

1/4 cup cooked chickpeas

2 2/3 TBS hummus - I use Cedar's

2 TBS finely diced red onion

1 TBS fresh chopped parsley 

1 tsp onion powder

1/4 tsp ground cumin

1/16 cayenne pepper

salt & pepper to taste

1 1/2 tsp olive oil

2 TBS chopped baby spinach (optional)

Add all ingredients to a food processor and pulse until rough chop. Add more hummus if needed to bind the burgers together. You want the mixture to hold together easily when squeezed, but you don’t want it too wet. Because moisture levels in hummus can vary, I suggest starting with less hummus then adding a little more at a time until your mixture holds together when you squeeze it. Divide the burger mixture into fourths. Using your hands, form four patties about 4 inches in diameter. Heat a large saute pan over medium heat. When hot, add the olive oil. When the olive oil is hot, add the burgers. Cook on one side for 3-4 minutes, until golden brown. Flip and cook on the other side for 2-3 more minutes, until browned. Serve immediately over a salad, or on its own.

*I used the same dressing from the BBQ Chickpea recipe!

Bonus - Chickpea Tuna Avocado Salad

1/2 can tuna

1/2 cup cooked chickpeas

1/4 cucumber

1/2 cup cherry tomatoes

1/4 avocado

2 TBS red onion

Italian dressing - or same from above!

Want to try more FASTer Way recipes? Join 5 Days to Melt Your Middle here or download my FREE Anti Diet Guide here.

Questions? Leave a comment below or message me on my socials!

Healthy Habits Change with Age

Healthy looks different for me in my early 50’s than it did in my 20’s and 30s and even my 40s. What I thought was healthy back then doesn’t serve me now and isn’t going to provide the same results.

Here's what I do now at age 52 to keep my body, mind, and hormones happy and healthy:

✨ Prioritize protein - protein with every meal! I shoot for 114 grams of protein a day!
✨ Lift heavy weights 3 days a week
✨ Complete 30 minute strategic workouts - I don’t overdo it!
✨ Focus on whole foods as much as possible
✨ I’ve found balance! I don’t cut out treats and I enjoy myself on special ocassions!
✨ I give myself grace. I’ve ditched the all or nothing mentality!


What I DON’T do (anymore!):

❌ Cut out entire food groups
❌ Cut calories
❌ Punish myself for ‘bad’ food choices by making myself workout more
❌ Use the scale as the only measure of progress
❌ Hours of cardio daily

It’s ok to adjust and pivot our mentality and our strategies as we age! Even throughout the Faster Way program, we’re constantly pivoting and changing things up to keep our bodies responding and changing! 

Learn more about the program I follow and coach here!

How have your habits changed with age?