This 18-page Protein Playbook shows you exactly how much protein to eat, when to eat it, and what 35 grams actually looks like on your plate. No apps. No counting. No spreadsheets. Just a simple, science-backed system that takes the guesswork out of eating for muscle, strength, and independence after 60. Inside, you’ll discover:

• • The 35-gram threshold every adult 60+ needs to hit at each meal — and why most people fall short
  • 30+ visual examples of what 35g of protein looks like (meat, fish, eggs, dairy, and plant options)
  • The 3+1 Rule — the simple daily framework that takes the guesswork out of meal planning
  • A printable cheat sheet to stick on your fridge
  • Both animal and plant-based protein options, including mix-and-match combos for vegetarians