2300 Calorie High-Protein Meal Plan for Men Over 40 (300g Protein)

Intro:

If you’re a man over 40 looking to lose fat and build muscle, protein is your best ally. This meal plan gives you around 2,300 calories and 300 grams of protein, designed to create a mild calorie deficit while supporting muscle retention and growth. All ingredients are simple and available worldwide – no fancy food, just solid nutrition.

Meal 1 – Breakfast

  • 6 egg whites
  • 2 whole eggs
  • 2/3 cup oats (about 60 g)
  • 1 scoop whey protein (20 g)
  • 1 teaspoon chia seeds
  • 1 small banana

Approx: 550 kcal / 45 g protein

Meal 2 – Lunch

  • 7 oz grilled chicken breast (200 g)
  • 1/2 cup cooked quinoa or brown rice (100 g cooked)
  • 1 cup steamed vegetables (broccoli, spinach etc.)
  • 2 tsp olive oil (for dressing)

Approx: 500 kcal / 55 g protein

Meal 3 – Dinner

  • 7 oz lean ground beef (200 g, 90-95% lean)
  • 1/2 cup sweet potatoes or white potatoes (100 g)
  • 1 cup mixed sautéed vegetables (bell pepper, zucchini, onions)
  • 1 tsp butter or olive oil for cooking

Approx: 600 kcal / 55 g protein

Meal 4 – Late Evening

  • 7 oz non-fat Greek yogurt (200 g)
  • 1 oz mixed nuts (about 28 g)
  • 1 scoop whey protein (20 g, mixed into yogurt)

Approx: 400 kcal / 50 g protein

Snack / Post-Workout

  • 1.5 scoops whey isolate (40 g)
  • 1 slice whole grain toast or rice cakes
  • 1 tbsp natural peanut butter (16 g)

Approx: 250 kcal / 45 g protein

Daily Totals:

Calories: approximately 2,300
Protein: approximately 300 g
Fat: approximately 65–70 g
Carbohydrates: approximately 140–160 g

Final Note:

Remember, the key to success after 40 is consistency. Combine this meal plan with a smart training routine and enough sleep, and your body will respond. Slowly, but surely.

Also: because protein synthesis slows down with age, aim for 3 grams of protein per kg of bodyweight. If you’re 100 kg, you need about 300 g protein per day – and this plan hits that target right on.