Senior Steps System — Module 2: Senior Strength Nutrition

Simple, everyday eating guidance to support your strength training after 55. There are no extreme diets and no complicated rules. It focuses on getting enough protein, spread across your meals, using foods you can find at any grocery store.

What's inside

• Why protein matters more as we age, in plain language
• Daily protein ranges, with worked examples for 130, 150, and 180 lb
• How to spread protein across breakfast, lunch, and dinner, with a per-meal amount for each example weight
• A clear warning box for people with kidney or liver disease
• Animal and plant protein sources, plus practical portion ideas (eggs, Greek yogurt, cottage cheese, chicken, fish, tuna, beans, lentils, tofu)
• Breakfast, lunch, dinner, and snack ideas, plus a sample day
• Notes on vitamin D, calcium, and omega-3s from food, plus low-salt and tuna tips
• Tips for low appetite and busy days
• Printable weekly nutrition tracker pages
• A grocery starter list

Who it's for

Adults 55 and older who are doing strength training, such as Module 1, and want easy ways to eat for muscle and recovery.

Format: PDF download, 10 pages (includes cover and 2 printable tracker pages).

Disclaimer: Educational content only. This is not medical or nutrition advice for your situation. Individual needs vary. If you have kidney disease or liver disease, have been told to limit protein, salt, or fluids, or have diabetes, talk to your doctor or a registered dietitian before changing your diet. Ask your doctor before starting any supplement.