As we move into midlife and beyond, one key change to your diet can have a huge impact on your weight, fitness, energy, and longevity. It’s all about eating to thrive, and the secret ingredient is ample protein—specifically, 30 grams per meal!

Take it from me, Chef Mareya Ibrahim, also known as The Fit Foodie. With years of experience as a clean-eating expert, author, certified brain health and nutrition coach, and wellness advocate, I’ve delved deep into understanding what our bodies need as we age. One crucial element I've found is protein, the building blocks of life. Ensuring enough protein intake is vital, especially for those of us over 50. It’s as simple as aiming for 30 grams per meal.

Here’s why holding onto muscle is so important:

1. Muscle Maintenance: Building and maintaining lean muscle mass helps prevent inflammation, joint breakdown, and general aging effects. It also reduces the risk of falls and injuries.
2. Efficient Fat Burning: Protein burns fat efficiently, helping maintain a healthy body weight and reducing health risks associated with elevated BMI.
3. Bone Health: Protein preserves bone mass and increases bone density, which is essential alongside calcium for a robust skeletal system.
4. But the benefits of protein don’t stop there. Studies show that inadequate protein intake can lead to increased skin fragility, decreased immune function, poorer healing, and longer recovery from illness. Protein also helps steady blood sugar levels, curb cravings, and boost energy levels.

Prioritize lean proteins like chicken breast, turkey, and fish to get the most benefit. Don’t wait—start your health journey today. For more tips on aging well, visit my website, chefmareya.com, and try my delicious Wild-Caught Cod with Spring Greens en Papillote recipe tonight. It’s light, flavorful, and packed with protein!

Wild-Caught Cod with Spring Greens en Papillote
Serves 4

Ingredients:
Four 5 oz fillets of wild-caught cod or sole
1 bunch asparagus, washed, ends trimmed
½ cup green onions, washed, ends trimmed
2 stalks celery, washed, ends trimmed
Juice and zest of 1 whole lemon (plus additional lemon for serving)
1 teaspoon ground cumin
1 teaspoon ground coriander
½ teaspoon Himalayan pink salt
½ teaspoon black cumin seed

Directions:
- Preheat the oven to 425°F. Line a rimmed baking pan with a rectangular piece of parchment paper.
- Lay whole asparagus on the bottom; arrange cod fillets on top and arrange green onions and celery over the fish.
- Grate lemon zest over the top and squeeze lemon juice to cover each piece of fish.-
- In a small bowl, combine spices and sprinkle generously over the top. Carefully seal the parchment by laying another rectangular piece over the fish and veggies, crimping and folding the edges until fully sealed.
- Bake for 12 minutes. Run a knife over the top to release steam, but be careful. Spoon the cooking liquid over the fish before serving with additional lemon wedges.

Bon Appetit! For more inspiration and information on achieving a balanced, thriving lifestyle, follow me on Instagram @chefmareya and check out The Real Dish Podcast.