Uploaded August 2026 | Updated September 2026, 3 weeks ago
Visit DrinkLMNT.com/DANISPIES to get a free sample pack with any purchase. In this What I Eat in a Day, I’m sharing the simple, high-protein meals I eat at 50 to support fat loss, build muscle, and stay strong and energized.
My approach focuses on whole foods, plenty of protein and fiber, and meals that are satisfying, delicious, and realistic enough to enjoy every day. No extreme dieting—just simple, nourishing food that helps me reach my goals while still enjoying what I eat.
💫 Download my Protein PlayBook: cleananddelicious.kit.com/bc171d509e
5 protein-packed breakfasts, powders that actually taste good, and a printable protein food list - all in one place!
👉🏻 Sign up for my emails (& never miss a recipe!): https://cleananddelicious.ck.page/weeklynewsletter
📚 Order my Clean & Delicious Cookbook: amzn.to/3oxfBMS
🥣 Recipes Mentioned:
Roasted Kabocha Squash: cleananddelicious.com/roasted-kabocha-squash
Greek Yogurt Blue Cheese Dressing: cleananddelicious.com/greek-yogurt-blue-cheese-dressing
Easy-Peel Hard Boiled Eggs: cleananddelicious.com/easy-peel-hard-boiled-eggs-perfect-every-time
How-To Roast Spaghetti Squash: cleananddelicious.com/video-how-to-roast-spaghetti-squash
Turkey Zucchini Skillet: cleananddelicious.com/turkey_and_zucchini_skillet_vi
🍲 Favorite Foods & Kitchen Tools:
Spouted Glass Measuring Cups: amzn.to/4hGjacA
My Kitchen Knife: amzn.to/3MVREVT
Favorite Sea Salt: amzn.to/3Qr6Mzt
Glass Bowls: amzn.to/47mqeod
💛 Let's Connect:
Website: cleananddelicious.com
Instagram: instagram.com/clean_and_delicious
Facebook: facebook.com/CleanAndDeliciousWithDaniSpies
Pinterest: pinterest.com/danispies
Twitter: twitter.com/DaniSpies
TIMESTAMPS
0:00 Intro
1:44 First thing in the morning
2:05 Meal one
4:38 Meal two
6:57 Sponsor Break
9:41 Meal three
12:29 Meal four
15:56 Total for the day
17:08 Outro
FULL DAY MENU: 1555 day 145 g protein 140 carbs 50 g fat
Roasted Kabocha Squash Egg +Egg White Bowl
2 cups (250 grams) Kabocha Squash
1/4 cup low-fat cottage cheese
1/2 cup egg whites
1 whole egg
Big handful of baby spinach
315 calories | 31g protein | 31g carbs | 6g fat | 8g fiber
Kitchen Sink Salad Bowl
150g Romaine
50g Arugula
50g shredded carrots
100g baby tomatoes
100g cucumbers
40g red onion
3 ounces (85g) grilled chicken)
1 hard-boiled egg
Balsamic vinegar
2 tablespoons blue cheese dressing
404 calories | 42g protein | 29g carbs | 13g fat | 8g fiber
Sweet Bite
1 date + 8g peanut butter + salt
92 calories | 2g protein | 13g carbs | 4g fat | 2g fiber
Chocolate Peanut Butter Protein Bowl
3/4 cup(170g) Non-Fat Greek yogurt
15 grams (1/2 scoop chocolate protein powder)
Vanilla extract
1/4 cup (15 grams) Fiber One
Fresh raspberries
One tablespoon peanut butter
305 calories | 35g protein | 23g carbs | 10g fat | 8g fiber
Turkey Zucchini Skillet
One serving of turley zucchini skillet (grab recipe link above)
150 grams Spaghetti squash
2 tablespoons grated Parmesan cheese
362 calories | 34g protein | 35g carbs | 12g fat | 8g fiber
Sweet Bite:
1 square chocolate
66 calories | 0g protein | 8g carbs | 4g fat | 0g fiber
Disclaimer: Product links may include affiliate links.
#WhatIEatInADay #FatLossOver50 #HighProteinMeals #WomenOver50 #HealthyEating
Visit DrinkLMNT.com/DANISPIES to get a free sample pack with any purchase. In this What I Eat in a Day, I’m sharing the simple, high-protein meals I eat at 50 to support fat loss, build muscle, and stay strong and energized.
My approach focuses on whole foods, plenty of protein and fiber, and meals that are satisfying, delicious, and realistic enough to enjoy every day. No extreme dieting—just simple, nourishing food that helps me reach my goals while still enjoying what I eat.
💫 Download my Protein PlayBook: cleananddelicious.kit.com/bc171d509e
5 protein-packed breakfasts, powders that actually taste good, and a printable protein food list - all in one place!
👉🏻 Sign up for my emails (& never miss a recipe!): https://cleananddelicious.ck.page/weeklynewsletter
📚 Order my Clean & Delicious Cookbook: amzn.to/3oxfBMS
🥣 Recipes Mentioned:
Roasted Kabocha Squash: cleananddelicious.com/roasted-kabocha-squash
Greek Yogurt Blue Cheese Dressing: cleananddelicious.com/greek-yogurt-blue-cheese-dressing
Easy-Peel Hard Boiled Eggs: cleananddelicious.com/easy-peel-hard-boiled-eggs-perfect-every-time
How-To Roast Spaghetti Squash: cleananddelicious.com/video-how-to-roast-spaghetti-squash
Turkey Zucchini Skillet: cleananddelicious.com/turkey_and_zucchini_skillet_vi
🍲 Favorite Foods & Kitchen Tools:
Spouted Glass Measuring Cups: amzn.to/4hGjacA
My Kitchen Knife: amzn.to/3MVREVT
Favorite Sea Salt: amzn.to/3Qr6Mzt
Glass Bowls: amzn.to/47mqeod
💛 Let's Connect:
Website: cleananddelicious.com
Instagram: instagram.com/clean_and_delicious
Facebook: facebook.com/CleanAndDeliciousWithDaniSpies
Pinterest: pinterest.com/danispies
Twitter: twitter.com/DaniSpies
TIMESTAMPS
0:00 Intro
1:44 First thing in the morning
2:05 Meal one
4:38 Meal two
6:57 Sponsor Break
9:41 Meal three
12:29 Meal four
15:56 Total for the day
17:08 Outro
FULL DAY MENU: 1555 day 145 g protein 140 carbs 50 g fat
Roasted Kabocha Squash Egg +Egg White Bowl
2 cups (250 grams) Kabocha Squash
1/4 cup low-fat cottage cheese
1/2 cup egg whites
1 whole egg
Big handful of baby spinach
315 calories | 31g protein | 31g carbs | 6g fat | 8g fiber
Kitchen Sink Salad Bowl
150g Romaine
50g Arugula
50g shredded carrots
100g baby tomatoes
100g cucumbers
40g red onion
3 ounces (85g) grilled chicken)
1 hard-boiled egg
Balsamic vinegar
2 tablespoons blue cheese dressing
404 calories | 42g protein | 29g carbs | 13g fat | 8g fiber
Sweet Bite
1 date + 8g peanut butter + salt
92 calories | 2g protein | 13g carbs | 4g fat | 2g fiber
Chocolate Peanut Butter Protein Bowl
3/4 cup(170g) Non-Fat Greek yogurt
15 grams (1/2 scoop chocolate protein powder)
Vanilla extract
1/4 cup (15 grams) Fiber One
Fresh raspberries
One tablespoon peanut butter
305 calories | 35g protein | 23g carbs | 10g fat | 8g fiber
Turkey Zucchini Skillet
One serving of turley zucchini skillet (grab recipe link above)
150 grams Spaghetti squash
2 tablespoons grated Parmesan cheese
362 calories | 34g protein | 35g carbs | 12g fat | 8g fiber
Sweet Bite:
1 square chocolate
66 calories | 0g protein | 8g carbs | 4g fat | 0g fiber
Disclaimer: Product links may include affiliate links.
#WhatIEatInADay #FatLossOver50 #HighProteinMeals #WomenOver50 #HealthyEating
