My research says older folks, especially "elder athletes" need significantly more protein than those younger.
And that your brown beans and leafy greens contribute significantly to healthier tissues.
In the morning I have a large shake made with the full amount reccomended (two scoops) vegetable based
protein powder, bananas, dozen strawberries and blueberries, and water, with
creatine and collagen added.
I may have another shake at some point in the day.
At some point in the day I mix in a bowl, 3 or 4 hard boiled eggs, with a large can of white tuna, an avocado, mayo, mustard, and chopped pickles.
Some mornings I'll just eat 3 hard boiled eggs with the shake and add just one with the tuna.
Sometimes replace the tuna with roast chicken. I'll grab a frozen burrito during the day too. Or a baked potato with Parmesan cheese.
Maybe a fresh picked spinach salad with balsamic dressing.
Now this is my "bachelor grazing" menu. My wife makes a whole range of meals with organic beef or chicken, ... chili, Thai, other stuff that can be stashed in the frig or for an actual dinner.
I lost 60lbs in 4 months when the PMR was bad enough to be diagnosed. I lost not only weight, but muscle development that I'm working hard to recover with protein heavy meals. It's not so much what I eat, as what I do not eat that's important. And as far as some boutique diet philosophy. I don't maintain a diet I can't sustain either in body or spirit.
The challenge for me is to live in the present enough to feel the signals my body is ending me and to learn by trial and error what works for me.
Living in the present has enough individual beliefs and experiences with it, that my version doesn't necessarily speak accurately to someone else.
I have read that in regards to neuroplasticity (changing the brain) .... That our brain under stress can act like a stuck needle on a record player (look it up kids! Ha!) .... Just like when we get really angry or obsessed it hard to stop it from going on and on. So I choose to believe my flares are real, they hurt, they fatigue, and they depress me.... BUT at a certain point the pain/depression response is an echo or stuck record needle, and can be reduced.
But all the mental philosophy is useless unless the body has the proper fuel.