Chicken breast – Lean meat with very high protein (30–32 g per 100 g cooked), versatile in many dishes. British Nutrition Foundation
Tuna (canned or fresh) – Excellent source of protein (25–27 g per 100 g) and low in fat.
Salmon – – High in protein (21–25 g per 100 g) plus omega-3 fats.
Lean Beef – – Red meat offering (22–31 g protein per 100 g).
Eggs – Whole eggs deliver, 12–14 g protein per 100 g (about 6–7 g per egg), great for breakfast or snacks. British Nutrition Foundation
Greek yogurt – Dairy rich in protein (Greek yogurt 7-10 g per 100 g ) and good for snacks.
Cheddar or Parmesan cheese – Hard cheeses can contain 25–33 g+ protein per 100 g, though watch portion sizes due to fat.
Tofu / Tempeh / Soy products – – Plant-based proteins with 12–20 g per 100 g depending on type — excellent vegan alternatives.
Lentils & Chickpeas (pulses) – Cooked pulses provide ~7–9 g per 100 g and add fibre and nutrients. British Nutrition Foundation+1
Nuts & Seeds (e.g., almonds, sunflower, pumpkin) – Around ~18–24 g protein per 100 g; great for snacks, but higher in calories. British Nutrition Foundation
🥗 Quick Tips
Mix animal and plant proteins for a balanced diet and to get a variety of nutrients. British Nutrition Foundation
If you’re vegetarian/vegan, focus on soy products, tempeh, tofu, pulses, seeds and nuts.
Dairy like Greek yogurt and cottage cheese are especially good snacks between meals.
As always if you have certain health conditions, or are unsure what’s best for you, make sure you consult with your health professional or your nutritionist.
If you have any recipes for high protein meals I would love to give them a try, please share, complete with cooking instructions.
Thank you in anticipation.
As with all my lists this is not definitive, just my list, if you have a protein source you use, please share with us.
Launching a new business after 60 isn’t neat or easy. A real week of website struggles, client wins and powerful business lessons.
Well, what a week this is turning out to be, my first foray into creating my own blog/website, finally launching last Thursday and as I’ve said, it’s not perfect and I have certainly had a few glitches on the technical side.
But on the plus side it will evolve and improve as I learn and improve my skills.
Writing is one thing creating the website from scratch, including all the seo, templates, themes etc is another thing altogether and has been quite the challenge.
Visiting Clients
Yesterday I was on firmer ground visiting two of my existing clients.
Raining again, I had decided to catch the train as parking at my second client is a challenge.
Although it does add to my daily step count, I always end up parking over a mile away (the railway station is actually closer to the business.)
I arrived at my first client absolutely soaked to the skin; the purpose of this visit was to provide basic sales training for their new enthusiastic young B2B salesman.
First section laughingly was on presentation, looking and sounding professional.
Ironic considering my bedraggled look, next time I’ll be back in my car.
1st Client
My client is a family run Manufacturing company and is now a very different proposition to when we first met, just over three years ago.
The company had poor cash flow, poor production procedures.
They were selling mainly to the general public, with old fashion brochures and weak management structure.
It was touch and go, whether they could even stay afloat.
Covid lock down had also hit them hard.
However they had a number of terrific qualities, the owner in his sixties had enthusiasm and energy to burn,.
His sons are also very enthusiastic but wanted to take the company in a different direction embracing technology, but father was resistant to change.
Sustainable and Profitable
Fast forward to today they now have a sustainable, profitable business .
Solid foundations and a managed steady growth, with two distinct pathways to market.
One still direct to local customers, the other business to business B2B selling into the construction industry, builders and developers in the high-end luxury market.
I have just talked the founder of this business into co-writing a case study of how we turned this company into what it is now.
A warts and all recollection of changes made, some of which were very painful.
Some changes didn’t work, some worked slowly and evolved, hopefully this study/article will show that there is no magic dust.
But with hard work and commitment and flexibility you can achieve success.
(Timeline to collate info and write study 2-3 months, due to owner now able to take a very long holiday.) I will literally keep you posted.
Yesterday’s visit brought me back to the very start.
I walked into an almighty row with one of the sons, the quality manager and the owner of one of their installation teams.
A job has obviously gone very wrong, after consulting with son it was obvious that their hiring procedure.
Which I had painstakingly, put in place, had not been followed to the letter of the law.
Subsequently this installation team hadn’t been vetted correctly.
This client is a pleasure to work with; the owner is unusual for me as all my clients usually come from referrals.
He didn’t, we met while walking our dogs, our conversations turned to work (what do you do etc.).
So, it turns out he runs a small food manufacturing company, his business was growing rapidly.
He was concerned that he was outgrowing his current accountant, although a very nice guy he tended to work mainly with very small businesses and sole traders.
He also wanted to purchase some new machinery; my advice this time was quite simple write a compelling up to date business plan.
Once he had done that.
I introduced him to an accountant used to dealing with quickly expanding businesses and financial experts who could help him with financing his project.
He would have found the right people anyway, he actually is an inspiration and follows the advice I was given years ago without realising it.
Believe in yourself (he has unbelievable self-confidence)and learn.
Not only is he willing to learn, he is not afraid to take calculated risks and backs himself.
If things go wrong he reacts quickly to rectify any mistakes, he doesn’t dwell on failures.
He has developed the skills to follow his dream and surrounded himself with staff that have the skills he needs to succeed.
This meeting was a pleasure.
A review of his evolving yearly business plan, including review of year so far, what he expects in final quarter of year.
Plans for next year including the launch of an exciting new product.
New packaging machine to cope with expected increase in volume, sales and marketing strategy for the new product.
In the end a very good day despite the English weather.
One of the most important lessons I ever learnt came from a very successful American businessman many years ago.
His advice was simple, direct, and it has stayed with me ever since.
Build value in your products and services, certainly, but more importantly, build value in yourself, and then in the people closest to your business.
At first, it sounded like another business cliché, but as time passed, I realised what he really meant.
Yes, products matter. Yes, service matters.
But the business can only ever grow to the level of the people running it.
Build value into you first
Recognise your strengths, develope them, and most importantly use them.
In your sixties (or at any age), you already have decades of experience behind you, that is value
. Decision making ability, judgement, intuition, work ethic, problem-solving, these are competitive advantages younger entrepreneurs often pay to learn.
But that experience is wasted if you don’t intentionally build on it.
Spend time improving the skills that matter most to your role:
Leadership
Communication
Decision-making
Negotiation
Strategy
Money management
When you grow, your business grows.
Then build value into your people
This is where the magic happens.
The American businessman explained it perfectly.
Recognise your best skills – and then hire, empower or train others to fill the gaps.
You cannot, and should not, try to do everything.
A business becomes strong when the right people are in the right seats.
When people feel valued, trusted and supported, they don’t just work for the business, they work with it.
A skilled production manager increases efficiency
A strong financial controller protects profit
A confident sales lead drives revenue
A good administrator frees your time
A third-party expert can save months of mistakes
A business is a team sport, even if the team is small.
My most satisfying business result wasn’t what most would expect…
People assume the biggest reward in consultancy is turning around a failing business.
Others think it’s helping launch a successful start-up.
Both are satisfying.
But the most satisfying work I ever did was something different.
Helping a reasonably successful company grow from under £1M turnover to £3M+ profitably, sustainably and without losing its soul.
Not because of a magic trick.
Not because of a new product.
Not because of a lucky contract.
But because we developed people, clarified roles, strengthened leadership.
Introduced accountability and gave the right individuals space to excel.
The growth came after the development. Not before.
A thought for you, especially if you’re building later in life
You don’t need to reinvent yourself to be successful.
You need to amplify what you already know, and surround yourself with the right support.
Skills improve. Systems evolve. People grow.
But only if leadership chooses to grow first.
Quick reflection questions:
What skill could you strengthen this month that would improve your business most?
Who in your network could you empower, train or delegate to?
Where is the business overly dependent on you?
Who could take something off your plate, so you can lead instead of chase tasks?
Write your answers. They matter.
And one reminder, from me to you:
Don’t just build the business. Build the people who build the business.
ROPHO – Life, Balance & Doing Our Best with What We’ve Got
I’ll start with a confession, I love the idea of a weekly plan, I like writing one, I like how organised it makes me feel.
I am also very good at not sticking to it.
If you’ve ever created a beautifully structured week, only to abandon it by Tuesday lunchtime, you’re in good company.
Why weekly plans so often fail (especially later in life)
Weekly plans usually fail for one simple reason:
They assume life will behave itself.
At this stage of life, it rarely does.
Energy changes, appointments appear, family needs time, health has a say, motivation comes and goes.
So instead of scrapping planning altogether, I’m trying something different for 2026.
Not a rigid plan.
A framework.
From “perfect week” to “good enough week”
My old weekly plans looked something like this:
Work blocks perfectly aligned
Exercise every other day
Time set aside for creativity
Social time clearly defined
Rest scheduled (but usually ignored)
On paper, it was ideal.
In reality, it was exhausting, and quietly disappointing when I didn’t follow it.
So, I’m rebuilding my weekly plan with one guiding principle:
Support life don’t fight it.
The new approach: gentle structure, flexible reality
Here’s what I’m working towards for 2026 — not as rules, but as intentions.
📅 A Simple Weekly Template
Not hour-by-hour. Just broad blocks.
Morning / Afternoon / Evening That’s often enough.
The goal isn’t precision, it’s awareness.
❤️ Relationship & Family Time
If it’s not lightly protected, it gets squeezed out.
That doesn’t mean formal “appointments”, but:
shared meals
walks
conversations without distraction
being present, not just nearby
🏃 Movement & Health
Not “training plans”. Not targets.
Just regular movement:
walking
light resistance
stretching
fresh air
Enough to keep energy, strength, and confidence ticking along.
You can adapt these depending on your fitness levels and time availability etc.
🎨 Hobbies & Creativity
This is the one that often disappears first.
Writing. Reading. Learning. Thinking.
And yet, this is often what gives the most satisfaction.
Even short, regular sessions count.
😌 Rest, Reflection & Reset
Treating this seriously, but not obsessively.
Creative energy is strongest some days, weaker others. The plan needs to allow for both.
Progress over pressure.
This is not “doing nothing”. It’s recovery.
Time without input, time without productivity, time to notice how things actually feel.
This is where balance quietly returns.
What I’ve stopped doing
I’ve stopped trying to plan every day perfectly.
Instead, I’m asking one simple question each week:
Does this week include a bit of exercise, connection, purpose, enjoyment and rest?
If the answer is mostly yes, that’s a good week.
A gentle reminder (for you and me)
You don’t need:
a colour-coded planner
a life overhaul
a new version of yourself
You need:
kindness
consistency
flexibility
And permission to adjust as you go.
If you’d like to try this too…
You don’t have to copy my approach.
But you might like to consider:
one anchor for health
one anchor for relationships
one anchor for enjoyment
one anchor for purpose
That’s enough.
Before the next post…
Here are three gentle questions you might want to reflect on this week:
🖊 What part of your week do you most look forward to, and why? 🖊 What drains you more than it should? 🖊 What would a “good enough” week actually look like for you?
Not perfect. Just supportive.
Coming next:
“One Intention Per Week, Why This Works Better Than Big Goals”
We’ll look at:
why small intentions stick
how to avoid self-criticism
and how consistency quietly builds confidence
You’re not alone in balancing work, life, love, health, purpose and time.
Most of us in our sixties are still figuring it out.
And that’s not failure, that’s life.
We figure it out together.
Below a snippet of the template I’ve created if you would like to give it a try subscribe and I will send you a PDF copy
SIMPLE WEEKLY LIFE BALANCE TEMPLATE
(Google Docs friendly / printable / calm)
How to use this template (very important)
This is not a timetable. It’s a framework, something to support life, not control it.
Fill it in lightly. Pencil mentality.
MY WEEK AT A GLANCE
Week of: ___________________________
One word I’d like this week to feel like: ___________________________
Heather Small sang it years ago, and like many good lyrics, it quietly hangs around in your head until one day it suddenly makes sense.
As I approach 64 and prepare to launch this website and blog, I had a conversation today — one I’ve had more than once recently.
It went something like this:
“Shouldn’t you be slowing down now?”
It wasn’t meant unkindly. It was said with concern, maybe even affection (maybe?) But it stopped me in my tracks.
Slowing down… or tuning out?
I tried to explain that what I want to do isn’t about chasing success, money, or proving anything.
I want to build something that gives people over 60:
a place to think
a place to talk
a sounding board
a sense they’re not alone
A space where personal, lifestyle, business, confidence, health and purpose can be talked about honestly.
Where ideas can be shared.
Where people are reminded that dreaming doesn’t have an expiry date.
The response?
A smile. A pause. And then…
“You’re mad.”
That was the fourth time in two weeks I’d been told that.
Instead of putting me off, it convinced me I might be on to something.
When “mad” really means “uncomfortable”
Here’s what I’ve learned over the years:
When people say “you’re mad”, what they often mean is:
That wouldn’t work for me.
I’d be too scared to do that.
I thought life was supposed to get smaller now.
Society quietly teaches us that later life should be about less:
less ambition
less risk
less curiosity
less energy
less contribution
But what if that’s wrong?
What if later life is actually about more, just differently?
More meaning. More honesty. More choice. More freedom to say, “this matters to me.”
The hero isn’t loud or flashy
The hero Heather Small was singing about isn’t wearing a cape.
It’s not about reinvention for the sake of it. It’s not about hustle culture or grinding until exhaustion.
The hero inside yourself is quieter than that.
It’s the voice that says:
I’m not done yet.
I still care.
I still want to contribute.
I want to use what I’ve learned.
Sometimes the bravest thing you can do after 60 is to start something new when the world expects you to stop.
Why Ropho exists
ROPHO isn’t about pretending ageing doesn’t exist. It’s about engaging with it honestly.
With humour. With realism. With kindness.
It’s about pleasure and responsibility. Dreams and discipline. Hope and practicality.
And above all, it’s about reminding people — myself included — that:
You don’t age out of purpose. You age into it.
If this resonates with you…
If you’ve been told to slow down when you feel like you’re only just understanding what matters… If you’ve been quietly thinking “there’s more I want to do”… If you’ve been labelled mad for still having ideas…
Welcome.
You’re in the right place.
Final thought
Maybe the real madness isn’t starting something new at 64.
Maybe it’s believing that curiosity, creativity, and contribution have a sell-by date.
So yes — I’ll keep searching for the hero inside myself.
And if this website helps others find theirs too, then being “mad” seems like a pretty good place to be.
– Lean meat with very high protein (30–32 g per 100 g cooked), versatile in many dishes. British Nutrition Foundation 
– Lean meat with very high protein (30–32 g per 100 g cooked), versatile in many dishes. 
– High in protein (21–25 g per 100 g) plus omega-3 fats. 
– Red meat offering (22–31 g protein per 100 g). 
– Plant-based proteins with 12–20 g per 100 g depending on type — excellent vegan alternatives. 
