Steps to start today
Name the protein in one meal
About 3 minutes · Very easy. This is a thinking step, not a diet change.
Choose one meal today and identify a protein food you already enjoy and can include.
- How to start
- Think of your next meal. Which food in it could be your protein, such as eggs, beans, fish, yogurt, chicken, or tofu?
- You will need
- A meal you already plan to eat today.
- How hard
- Very easy. This is a thinking step, not a diet change.
- Done when
- You named one protein food for one meal.
Safety: Follow dietary restrictions or individualized guidance already provided by a qualified clinician.
Evidence strength: moderate. General information, not medical advice.
Learn more: Protein calculator
Add one protein food to your breakfast
About 5 minutes · Very easy.
Pick one protein food you enjoy and add it to tomorrow's breakfast, or today's if you have not eaten yet.
- How to start
- Choose one: an egg, yogurt, cottage cheese, or beans on toast. Put it on your shopping list if you do not have it.
- You will need
- Breakfast foods you already have or can buy.
- How hard
- Very easy.
- Done when
- You chose the food and added it to a breakfast.
Involves: cooking and kitchen tasks.
Safety: Follow dietary restrictions or individualized guidance already provided by a qualified clinician.
Evidence strength: moderate. General information, not medical advice.
Learn more: Protein after 50
Minute Tips for this area
- How much protein? Identify the main protein source in your next meal. Written now; video in production.
- One protein at one meal Start with a single meal, not a whole diet. Written now; video in production.
Make it yours
Members get one small step chosen each day from their goals, interests, time, and limits, and it adapts when a step is not right. What you tell us stays yours, and skipping a day is never held against you.
Open My Fit after 50 Choose health goals
