Eat Like a Man in His Prime: High Protein Meals for Men 40+

Want muscle, energy, and focus in your 40s? It starts with eating real meals built around high protein structure. Here’s how to fuel like a man in his prime.

Diets Are Dead. Structure Wins.

Men in their 40s don’t need another fad diet. You don’t need to starve, fast all day, or cut carbs like they’re poison.

What you need is structure. Real meals, real protein, and consistent fuelling that builds muscle, supports hormones, and keeps fat in check.

This isn’t about chasing a six-pack. It’s about building a body that performs, recovers, and stays strong into your 50s and beyond.

1. Protein Is Priority #1

You’ve likely been under-eating protein for years. It’s the single most important macronutrient for men over 40.

Why?

It supports lean mass
Keeps you full
Helps recover from training
Blunts age-related muscle loss
Supports testosterone production indirectly
Aim for 1g of protein per pound of lean body mass, roughly 160 to 200g for most men, spaced across 4 to 5 meals.

2. Each Meal Needs 30 to 40g Protein Minimum

Muscle Protein Synthesis (MPS) doesn’t turn on with 15g of protein. You need a threshold dose.

Your meals should be built like this:

120 to 150g cooked chicken breast
200g lean beef mince
5 whole eggs + egg whites
1.5 scoops whey with yoghurt
200g Greek yoghurt + nuts or berries
It’s not complicated. It’s just consistent. Think in protein units, not snacks.

3. Carbs Aren’t the Enemy. But Timing Matters

Carbs help fuel training, support recovery, and lower cortisol. You just don’t need them everywhere.

Use them:

Around training, before and after
In controlled portions, rice, potato, oats, fruit
Not late at night in large quantities, unless it helps your sleep
The key is managing blood sugar, energy, and fullness. Keep it clean, not crazy.

4. Ditch the Snack Culture. Eat Like a Man

Protein bars, sugary “health” snacks, grazing all day,  this is childlike eating. You’re not 14.

Men eat meals. Structured, real-food meals. 4 to 5 per day. Sit down, chew, digest, move on.

Structure = consistency = results.

5. Your Meal Plan = Your Progress Plan

Do you want change? Then make meal prep part of your life. Not optional. Not “when you have time.”

You can batch cook:

Chicken thighs
Minced beef
Potatoes or rice
Pre-pack meals in containers
Use your fridge like a system, not a snack shelf
This isn’t a short term plan. It’s a lifestyle upgrade.

Eat Like You Mean It

You’re not fragile. You’re just under fuelled, under muscled, and under recovered. That all changes with how you eat, consistently, intentionally, and with high-protein purpose.

Eat like a man in his prime, because you’re not done yet. You’re just getting started.

If you’re a man in your 40s who’s serious about rebuilding strength, presence, energy and identity, Silhouette PT Online is for you.

No fluff. No recycled workouts. Just the structure, coaching and accountability you need to take full control again.

Join us at www.silhouetteptonline.com or follow @SilhouettePT on Instagram.

No BS. Just Real Results.