What I Eat In A Week Over 50 To Hit My Protein Goals

Cooking for one after the kids left? Honestly, it was a nightmare. I wanted to be healthy and I needed to hit my protein goals, but by dinnertime, I was just… done. Then I found a system that changed everything. I’m going to show you what I eat in a week to blow past my protein goals, and the best part? I barely lift a finger.

After my house officially became an empty nest, mealtime got weird. What used to be the heart of our day just stressed me out. I’d aimlessly wander the grocery store and come home with ingredients for a “sad salad” or, let’s be real, a block of cheese. I knew I wasn’t getting the right fuel, especially protein, which is absolutely vital for keeping our muscles strong and our bodies running efficiently after 50. My energy was tanking, but the thought of all that meal prep for one person was just… ugh, exhausting. That’s when I found Thistle. It’s a meal delivery service that drops fresh, high-protein, ready-to-eat meals at my door, and it has been a lifesaver. Stick around, and I’ll give you the grand tour.

Love my high-protein, high-fiber meals from Thistle — easy, fresh, and delicious. Save on your first meal plan and I get meal credits too! Win-win.
https://www.thistle.co/?referral_key=LORI98NT or head over to Thistle and use code LORI98NT at checkout.

The Unboxing/Delivery Experience

Okay, let’s be honest, the convenience is the number one reason I love this. Thistle delivers twice a week, which means the food is always super fresh. It all comes in these insulated bags, and everything inside is recyclable. Let’s see what I got in Monday’s delivery.

Each meal has its own container, and the label tells you everything you need to know: what it is, the ingredients, and—my favorite part—the full nutritional info, especially the protein count. All the guesswork is just… gone. When you sign up, you pick your plan. I do the omnivore plan, which is mostly plant-based but adds some high-quality meat to lunches and dinners. And a huge plus for me: it’s all gluten-free and dairy-free.

A Week of Meals

Monday & Tuesday

Monday breakfast was a Balsamic Peach Crumble with Vanilla Cashew Cream. It heats up in two minutes, feels ridiculously indulgent, but it’s secretly healthy. Tuesday, I had Mocha Oats—it’s like having dessert for breakfast, but with a serious protein punch to start the day.

For lunch, I’m a big fan of their salads. Monday’s was a Kale & Quinoa Caesar with Roasted Chicken. The dressings are killer, and it actually keeps me full. Tuesday, I had the Ramen Salad with Sesame Pulled Chicken. I’ll be honest, the chicken was a tad dry, but the amazing sesame dressing totally saved it.

Dinner is my laziest time of day, so these are a godsend. Monday night was a Harvest Stir-Fry with Sesame Chicken—28 grams of protein. Tuesday was a Chicken Pesto Bowl with quinoa. Both were ready in a skillet in less than five minutes. It’s faster, and way healthier, than ordering takeout.

Wednesday & Thursday

By mid-week, my motivation to cook is usually zero, so convenience is king. Breakfast on Wednesday was one of their Chocolate Cranberry bars, which I paired with some Greek yogurt for an extra protein boost.

Thursday’s delivery arrived right on time with food for the weekend. For lunch, I grabbed a favorite: the little snack box with hummus, crackers, and veggies. It’s got 12 grams of protein and is perfect when I want something lighter.

Dinner on Wednesday was a Red Thai Curry with ground chicken—so fragrant and satisfying. This is the point in the week where I really feel the difference. That 3 PM slump I used to get? Gone. It’s because the meals are balanced. And here’s a fascinating thing: as we get older, our bodies can get a little less efficient at using the protein we eat to maintain muscle—a phenomenon called ‘anabolic resistance’. That’s why experts now recommend that people over 50 aim for more protein, about 25 to 30 grams per meal, to get the same muscle-building benefit. It’s all about working smarter, not harder.

Friday & The Weekend

You know how weekends can derail all your good intentions? Having these in the fridge is my secret weapon. Friday night’s dinner was the Piccata Verde with Chicken, which clocked in at 29 grams of protein. It honestly felt like a fancy restaurant meal that I just had to heat up.

Over the weekend, I like to have their snacks on hand, like the lemon and coconut energy bites. They’re made with dates and cashews, so they satisfy my sweet tooth without the guilt. It’s about building healthy habits that feel like a treat, not a chore.

The Results

So after a week of this, how do I feel? Fantastic. I have steady energy, I’m not bloated, and best of all, I don’t have that constant “what am I going to make for dinner?” anxiety. I’ve crushed my protein goals every single day, which I know is supporting my muscle health and my immune system.

Now, let’s talk cost. Thistle is a premium service, no doubt. My meals usually fall between $12 and $16 each, but keep in mind that pricing can vary based on your plan and location. For me, what I’m really paying for is the time I get back, the mental space it frees up, and knowing I’m taking care of my body. To me, that’s worth it.

Conclusion

Adjusting to an empty nest is a weird new chapter, but it’s also the perfect opportunity to focus on yourself. For me, the key was finding something that gave me convenience without sacrificing quality. It turns out, eating delicious, high-protein meals after 50 doesn’t have to be a full-time job. It can be easy, and you can feel better than ever.