WHAT I Eat In A Day To Build And Retain Muscle at 68!
What I eat in a day to build and retain muscle at 68 years old is what I am sharing with you today. I am on a mission to not only retain muscle but to build muscle. This is key to our longevity. The recipes are below.
#whatieatinaday #whatieatinadayhighprotein #longevity
PRE WORK OUT SMOOTHIE
1 cup Almond milk unsweetened
2 scoops Earth Chimp Vanilla Protein powder
1 small banana
Add every thing to a blender and blend till smooth
serves 1
249 calories 21 grams protein
Link to high protein bagels
TOFU CREAM CHEESE
8 oz. super firm high protein tofu
2 Tbl cashews soaked in hot water for 10 minutes then drain
1 Tbl nutritional yeast
1/2 tsp. salt
1/2 Tbl lemon juice
1/4 tsp onion powder
1 Tbl Greek style yogurt ( I use Kite Hill)
2 Tbl. chopped fresh chives
water
Add all the ingredient into a blender except the chives and blend well, you may need to add a bit of water to get it going and to achieve the desired consistency. Add chives and mix well.
Add 1 Tbl of cream cheese to each side of your toasted bagel
Calories for one bagel and 2 Tbl cream cheese 276 calories 22 grams protein
TEMPEH BACON
8 oz. package of tempeh sliced
Marinade
2 Tbl water
3 Tbl coconut aminos
2 tbl nutritional yeast
1/2 tsp garlic powder
1/4 tsp. liquid smoke
1/4 tsp smoked paprika
1 Tbl maple syrup
black pepper to taste
Mix all the marinade ingredients in a bowl .
Steam your sliced tempeh for at least 5 minutes then place in a single layer of a glass dish with a lid. Pour the marinade over the tempeh and marinate for at least one hour but it is better over night.
Once marinated place on a lined baking sheet and bake for 10 minutes at 400 degrees in oven using the convection mode. Flip after 10 minutes and baste with the marinade then back in the oven for 5 minutes Let it cool for a few minutes.
TO MAKE YOUR BLT WRAP
2 BFree high protein wrap
2 Tbl tofu cream cheese
8 slices of tempeh
shredded lettuce
2 slice tomato cut in quarters
2-4 Tbl. Avocado (optional)
Lay our your wraps
spread 1 Tbl of cream cheese onto each wrap. Add 4 slices of tempeh to each wrap then add the tomato, avocado and lettuce. Roll into a wrap and enjoy.
serving size 2 wraps
400 calories 38 g protein
EASY TOFU AND VEGGIE BOWL
85g precooked tofu
135g steamed green beans
1/4 cup chick peas
1/4 cup shelled edamame
1 small shredded carrot
75 g rice
1/2 cup shredded lettuce
1.5 Tbl sweet chili sauce
Add everything to a bowl and enjoy
serves 1
Calories 400 Protein 38g
100 grams grapes
70 calories protein 0.7 grams
Chocolate yogurt mousse
130 g Kite hill Greek style yogurt plain
1 scoop Earth Chimp chocolate protein powder
15 grams Lily’s semi sweet sugar free chocolate chips
Mix everything together
serves 1
Calories 225 Protein 33.5
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44 Comments
The key word today is Longevity! If you like this type of content let me know in the comments💚
I liked and subbed. Went vegan for a year in 2020 and lost 40 pounds, never gained it back. Then I started eating meat again but not as much. I want to go back to veganism. I like your channel. Happy New Year!
Love the cream cheese and I need to find the bagels
Longevity, stronger bones, better health and having more muscle as we age is the key to Aging gracefully 🙂 Love the message and all the yummy meals 🙂
Debi, when/where can I buy your cookbook? And which other cookbook can you recommend for easy and healthy meals? Thank you! Longevity
I had no idea you were 68, I like your vitality and zest for life! I’m all about longevity.
Longevity! Lots of great meals here, and thank you for always posting the written recipes.
debi, is the cookbook in your description box protein-focused? thanks!
Which vegan Greek yogurt do you use? Thank so much!
You look amazing. You are 7 yrs older than me.
Longevity, great video with tasty food😊
Not a cream cheese fan myself, but I definitely want to try the Tofu and Veggie Bowl. Thanks again for sharing your recipes with us!
Longevity
Longevity. Thanks for all the good ideas!
Longevity!!! 🙌🏻
Longevity! I really enjoy your videos, I’m 55 and a vegan but never realized how important protein is especially now in my age and being in post menopausal. Your videos have helped me to eat better for what im going through and it’s helped me so much. Thank you for videos, I look forward to them.
Love your videos! I am your age and trying to figure out how much protein I need in a day as a senior. Do you have a formula?
Longevity!!
TY! Love your videos
Longevity! 💚🌱💪🏻
Thanks Debi, this was great!
You rock Debi! Longevity! I’m 69. I’m gradually getting on this bandwagon of protein and fiber! It does take some dedication, devotion and discipline! You are certainly a big help with this journey!❤
Longevity!
Longevity❤️👍
Longevity! Im 44, and I love your recipes. Can’t wait to try the bagels. What brand of greek yogurt do you use?
Longevity❤❤tx Deb
Longevity!
Longevity 💚🙏✨
Your ideas are so inspiring, Debbie.
Going to prep the tofu cream. Thanks❤
Longevity
Longevity! 67 years old, Vegan for the last 3 years 👏🏻 I always enjoy your videos! I have also increased my healthy protein intake per day and I’m feeling Great! Thank you for all the yummy recipes.
The tempeh bacon is amazing! Thank you! I never know what to do with it but this will now be my go to!
Wow, 68?😯
Longevity!! Great video!!
Longevity. I will definitely make your tempeh bacon. I am a very active, healthy 83 year old and love that you are adding more protein to your meals.
Take us to the gym with you! I would love a peek at your workouts.
I make the same tempeh bacon, but a chef friend of mine taught me a trick to save time. I heat the tempeh up in a very hot skillet with no oil. Once the first side is seared, flip. Once the second side is seared, turn off the heat and pour your marinade evenly over the tempeh. It absorbs every drop of the liquid in 5 seconds. If you want to or steam your tempeh, you can add a bit of water while you're heating it and cover with a lid.
Can you do a video helping us figure out how much protein we need for our height and age? I'm sure there must be some formula you can teach us. Also, how much can you absorb or digest in one meal?
All looks yummy 😋
what a gorgeous salad!
Longevity! Thanks for the great recipes!
Omg you do not look 68!
Longevity for sure!
longevity
Longevity , love the recipes , I forgot about steaming Tempeh , thanks for the reminder ! Going to make some tomorrow using your recipe 😁 My daughter makes your yogurt/ chocolate mousse a lot ! Thanks Debbie ! 💐👍👏
How do you figure out the right amount of protein for your age etc? Do you notice a difference in your muscles ? I'm 61 and definitely feel the muscle loss. 😞
Longevity, I’m 73 and I enjoy your videos. I am new to your channel. Thank you.
Longevity is what aim for!