Free guide for men over 50
The Function Over 50 High-Protein Playbook
15 Easy Meals for Building Muscle, Staying Lean & Eating Better After 50
You know protein matters. Figuring out what to eat every day is the hard part.
Make it easier with breakfast burritos, steak and potatoes, tacos, chili and other normal meals you can actually look forward to.
What’s inside
- 15 easy recipes: breakfasts, lunches, dinners, snacks and two batch-cooking options.
- Protein you can plan around: the main meals provide approximately 39–52 grams per serving, plus two smaller snack options.
- The useful numbers: protein, calories, carbs, fat, prep time and cook time with every recipe.
- A three-page Protein Quick Start: daily intake, protein across meals and a simple food reference chart.
- A “Build Your Own 40g Meal” cheat sheet: put together a meal from food you already have.
- Joe’s shortcuts: practical tips, meal prep and safe storage to make the routine easier.
You don’t need to cook all 15.
Pick a breakfast, a lunch and a couple of dinners. Repeat the ones you like. A few dependable meals can take a lot of decisions out of your week.
That is why I put this guide together: to turn a protein target into food on your plate.
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I’m Joe. This is Function Over 50. And we are just getting started.
Health. Strength. Data. After 50.
I’m not a doctor, dietitian or trainer. This guide is general education, not medical advice or a personalized meal plan. Nutrition and cooking times are estimates, and the recipes have not been kitchen-tested. Discuss your individual needs with a qualified professional.