Hey, It’s Rob, Personal Trainer and Founder of Lean Over 40 For Men.
When it comes to building muscle and losing fat after 50, most of the advice out there is complete overcomplication.
Meal timing, fancy supplements, eating six meals a day…
None of that is necessary, and frankly, most of it is just a distraction.
Here’s the truth:
If you’re a man over 50 who wants to stay lean, strong, and energetic, your nutrition plan needs to be simple, sustainable, and built around real food.
Not eating like a teenage bodybuilder with six tiny meals a day.
In this post, I’ll walk you through exactly how I eat, including the meals I use every day to stay in shape at 50 and why it works.
Why Simplicity Wins After 40 and 50
I don’t believe in eating 5–6 times a day. That advice might work if you’re 20, trying to bulk like crazy, or living in the gym.
But for men over 40 and 50? It’s unnecessary and honestly a pain to maintain. Eating three real meals per day works better for several reasons:
- Better digestion (fewer insulin spikes, more satisfaction from real meals)
- Easier to manage calories (no mindless grazing)
- Supports natural testosterone levels (by focusing on meal quality, not frequency)
- Fits into a real-world lifestyle (family, work, life , not carrying Tupperware around)
The bottom line:
How often you eat matters far less than what you eat, and how much.
My Daily Eating Plan (Simple and Effective)
Here’s my real-world daily eating plan that keeps me around 2000 calories per day, lean and muscular at 50:
Breakfast:
Eggs + Weetabix + Whole Milk
Why?
Eggs give me high-quality protein and healthy fats right out of the gate. Weetabix (with whole milk) gives me carbs to fuel energy and workouts.
Whole milk also adds healthy fats to support hormones, especially testosterone.
Starting the day like this is simple, filling, and powerful. I’m not chasing fancy supplements, I’m feeding my body what it needs.
Lunch:
Few Pitas + Can of Tuna + Salad Items + Half an Avocado
Why?
Tuna is an easy, lean protein source. Pitas provide slow-digesting carbs, perfect for energy without feeling heavy.
Salad items (lettuce, cucumber, tomatoes) add micronutrients without extra calories. Avocado gives me a dose of healthy fats that help support testosterone and joint health.
Again, simple. No weighing, no obsessing. Real food, real results.
Dinner (Tea):
Baked Potato + Steak + Mixed Vegetables
Why?
Steak delivers high-quality protein and important minerals like zinc and iron (both crucial for men’s health after 40). Baked potato is an excellent, clean carb source, supports muscle glycogen and energy.
Vegetables pack in fiber and micronutrients to cover all the bases.
Notice something?
I’m not scared of carbs as they fuel performance and help maintain healthy testosterone levels. I’m not cutting out fats as they are vital for hormone balance, energy, and overall vitality.
Snacks (Optional):
Sometimes I’ll throw in a handful of nuts, or a piece or two of fruit if I’m hungrier that day.
Nothing complicated. No “special fat loss snacks.”
Just real food that fits the day’s calories.
The Truth About Calories and Protein
At the end of the day, the only way to stay lean is a calorie deficit.
You can eat “clean” all you want, but if you’re overeating calories, you won’t lose fat. Period.
I aim for around 2000 calories per day because that keeps me lean without starving myself. Some days might be a little higher, some a little lower, but that’s the ballpark.
And when it comes to protein…
No, you don’t need to eat mountains of it.
The mainstream fitness world loves pushing this myth that you need 1.5g–2g per pound of bodyweight.
It’s nonsense for men over 40 and 50.
I stick to around 0.7–0.8 grams per pound of bodyweight, and that’s plenty to maintain muscle, strength, and recovery.
If you weigh 180 pounds, that’s roughly 125–145g of protein a day.
Totally achievable through real meals without needing shakes or powders.
Final Thoughts: Keep It Simple, Stay Consistent
If you take one thing away from this post, let it be this:
Building muscle and staying lean over 50 isn’t about gimmicks.
It’s about:
- Eating real food
- Managing your calories
- Getting enough protein (but not obsessing)
- Supporting your hormones with carbs and healthy fats
- Staying consistent over months and years, not weeks
This simple approach has kept me lean, strong, and healthy without living in the kitchen, and it can work for you too.
Want a full game plan that shows you exactly how to build muscle, lose fat, and stay injury-free after 40?
Grab my free Lean & Chiselled Cheat Sheet, it’s your step-by-step blueprint for looking and feeling your best in your 40s and 50s.
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