FREE GUIDE · NUTRITION AFTER 40

Eat for muscle.
Keep it simple.Start here.

A full day of eating for men after 40 who train. Familiar foods, weighed portions and around 200 g of protein in about 2,000 kcal.

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7-page PDF · In English · No email needed

Cover of Muscle Gain After 40 by Aziz, LLLH

200 gprotein. One repeatable day.

Breakfast, lunch and dinnerWeighed portions and macrosShopping and prep listFree to download

YOUR DAY OF EATING, SIMPLIFIED.

Clear portions.
Real food.

Eggs, sourdough, chicken, rice, lean beef and potatoes. The same simple foods I eat at 48, with every portion weighed.

3 meals. 2 snacks. About 2,000 kcal.

Breakfast

Egg and halloumi sandwich with a protein coffee. About 552 kcal and 55 g protein.

Lunch

Chicken, rice and grilled vegetables. About 541 kcal and 53 g protein.

Snacks

A banana before training and a protein snack after. About 413 kcal and 47 g protein.

Dinner

Lean beef, potatoes and black beans. About 494 kcal and 44 g protein.

Shopping and prep

One day's shopping list and a simple batch-cooking routine.

Adjust and repeat

How to check your progress and add food if you need more energy to grow.

A LOOK INSIDE

Simple. Weighed. Ready to follow.

Keep the plan on your phone for your next shop and your next meal prep.

Muscle Gain After 40 cover — Your free LLLH meal plan

Breakfast, lunch and dinner at a glance — Your meals at a glance

Breakfast and lunch with weighed portions — Weighed portions and macros

The downloadable guide is in English. This page is available in English and Arabic.

A NOTE FROM

Aziz / LLLH

“Simple food, repeated every day. That's what changed my body after 40. Start with this template, track how you feel and train, and adjust from there.”

BEFORE YOU DOWNLOAD

A few simple answers.

Is the guide really free?

Yes. Download the complete PDF directly. No payment, email address or account is required on this page.

Is 2,000 kcal right for me?

It is a starting template, not a number for everyone. Your needs depend on your size, activity and training. The guide explains how to check your progress and when to add food.

Do I need 200 g of protein?

Not everyone does. The guide gives an evidence-based range of about 1.4 to 2.0 g per kg of body weight per day for most people who exercise, so you can set your own target.

Who is this plan for?

Healthy men after 40 who do resistance training. If you have kidney disease or a prescribed diet, ask your doctor or dietitian first. Tap the download button to save the PDF to your phone.

YOUR NEXT MEAL PREP STARTS HERE

Eat well.
Keep showing up.

Get your free Muscle Gain After 40 meal plan, shop once and prep your week.