The plain plan
Nutrition after 40: the plain plan
Short answer
Build each meal around protein, add vegetables or fruit, keep starch to a sensible share of the plate, and pay attention to drinks. You do not need a perfect diet. You need a way of eating that supports your goals and still works six months from now.
Dai Manuel · Coach Moose · Vancouver
By Dai Manuel, CrossFit L2, HYROX L2, Precision Nutrition, NeuroChange Practitioner. Last reviewed 29 September 2026.
What should I put on the plate?
Use a simple plate: half vegetables or fruit, a quarter protein, and a quarter whole grains or another starch. It is close to Canada's Food Guide and removes most of the daily guesswork.
You do not need to ban bread, pasta, or family meals. Change the balance of the plate before you change the whole menu.
Why start with protein?
Protein helps you feel full and supports muscle while you train or lose fat. Put a clear protein source in every meal instead of trying to rescue the total at dinner.
Eggs, Greek yogurt, chicken, fish, lean meat, tofu, beans, and a protein shake when life is busy can all help. Powder is convenient, not required.
What usually stalls progress?
Liquid calories and loose weekends can erase steady weekday work without feeling dramatic. Beer, wine, sweet coffee, juice, takeaway, and grazing all count even when they are not part of a planned meal.
Keep your usual breakfast and protein structure on weekends. Decide which meal is flexible instead of letting the whole weekend become unplanned.
How do I make this work with a family?
Cook one base meal and adjust your own plate. Add more protein and vegetables to tacos, rice bowls, pasta, or a sheet-pan dinner. You do not need to cook a separate dinner.
A plan that fits family life is more useful than a stricter plan you cannot keep.
Questions
- What is the best diet after 40?
- The one you can keep. Start with protein at each meal, vegetables and fruit, fewer liquid calories, and portions that match your goal.
- Do I need to cut out carbohydrates?
- No. Keep a sensible portion of whole grains or another starch and build the rest of the plate around protein and plants.
- Do I need protein powder?
- No. It is a convenient way to fill a gap when you are busy, but whole foods can cover your protein needs.