Nutrition
The Freezer Meal Playbook
24 crock pot & Instant Pot dinners that actually hit your protein
Free guide · Nutrition
Protein & Vegetables
Two nutrition habits that deliver big results
Every year brings a new diet trend. After more than two decades of coaching, I’ve found that the people who age the strongest are not the ones chasing them.
They eat enough protein. They eat enough vegetables. That’s most of it.
This guide gives you the numbers for both, the food lists, and the reason each one matters more as you get older.
What's inside
- A daily protein target with a chart from 120 to 220 lbs
- The protein sources I actually recommend, and why
- Why muscle loss starts around age 30 and how protein slows it
- A simple way to get 5–10 servings of produce without tracking anything
2-page PDF · yours to keep · no cost
Who wrote this
Alex Frieg
I'm a fitness trainer and nutrition coach in Colorado Springs, with twenty-plus years of one-on-one coaching, a B.S. in Kinesiology and NASM certifications in personal training, corrective exercise and nutrition. Everything in this guide is what I tell clients in person.
More about meKeep going
More free guides
Want me to build the plan for you?
A guide is a starting point. Coaching is where I build it around your body, your history and your week.