Short answer: not much differently than any other adult who wants to feel and look good.
If you are strength training two or three times a week the way most adults should, your food needs are not that dramatic. You do not need a bodybuilding meal plan. You do not need to weigh chicken breasts. You do not need six meals a day or a special powder before bed.
Here is what you actually need.
Protein at every meal. This is the one that matters most. Protein is what your body uses to build and hold onto muscle, and muscle is what strength is made of. As we age, our body gives muscle up more easily, and protein is how we push back. Aim for a palm-sized serving at breakfast, lunch, and dinner. Eggs, Greek yogurt, chicken, fish, beef, cottage cheese, beans. Nothing fancy.
Enough carbs for the day you’re having. Rice, potatoes, bread, oats, fruit. On a training day you can eat more of them. On a quiet day at a desk you can eat less. Your body already knows the difference. Let your plate follow.
Vegetables and fruit at most meals. Color on the plate. Frozen and bagged salad count.
Water through the day. A glass with each meal, a bottle you refill. You do not need to track ounces.
A real meal after training. The meal after training is the one that matters most for turning the session into strength you get to keep. Protein and carbs together, within an hour or two. A shake with fruit, or dinner, or leftovers heated in two minutes. Plan it before you go so that tired-hungry-you does not have to.
That is the whole thing. If you eat like a normal adult who takes their training seriously, you will do fine.
If you want the version of this that fits your actual week, the airport, the client dinner, the Saturday with nothing on the calendar, my new book drops Friday. Fifty-five pages, seven modes.
If you want to talk it through with a coach first, book a Clarity Call. Twenty minutes on the phone: https://kilo.gymleadmachine.com/widget/booking/hthRPJx9bIqmkEDXRwqj