Nutrition basics
Build a balanced plate
Start with a protein source, add vegetables or fruit, include a sensible carbohydrate portion and account for cooking fats.
Read the quick guide →Fitness · Food · Pickleball · Healthy ageing
REAL LIFE.
LEANER
HABITS.
Practical ways to eat better, build strength and keep moving — designed around work, family, sport and the rest of life.
Built around real life · @projectleanforty
Eat well.
Practical food ideas with a focus on protein, portions and meals that fit a normal Indian workday.
Protein
Protein across the day
Eggs, chicken, fish, tofu, lentils and suitable dairy alternatives can help spread protein across meals.
See protein ideas →
Everyday eating
Make healthy choices easier
Plan a few repeatable breakfasts, keep convenient protein options available and make portions work for your needs.
Use the plate guide →Featured content series
30 days.
Meal by meal.
A practical meal-plan series built around an approximate 1,800-calorie day and 100g+ protein target, with vegetarian and non-vegetarian options. Treat the numbers as estimates, not a personalised prescription.
Select a day below to jump to the series on Instagram. The profile link opens in a new tab.
Nutrition information on this site is general education. Calorie and protein values vary by ingredients, brands, portion sizes and cooking methods. Individual needs differ; consult a qualified healthcare professional before making major dietary changes, especially if you have a medical condition.
Move often.
Training ideas for strength, mobility and everyday activity. Start at a level you can manage and progress gradually.
Strength
Keep strength simple
Build sessions around a squat or sit-to-stand, a hip hinge, a push, a pull and a carry or core movement, adjusted to your ability.
More training content ↗
Daily activity
Make walking count
Break up long sitting periods with short walks. Build toward a daily step target that suits your starting point and schedule.
More daily movement ↗
Mobility & recovery
Warm up and recover
Use comfortable, controlled movement before sport and allow time for sleep and recovery between demanding sessions.
Read movement basics →Play lean.
Pickleball is part of the journey here: practice, technique, court movement and gear notes from a player learning along the way.
Practice drill
Fast hands at the kitchen
With a partner, start at a comfortable pace and volley cooperatively. Keep the paddle in front, use compact swings and prioritise placement before speed.
Watch pickleball clips ↗
Court movement
Split step and recover
Practise a small split step as your opponent strikes, then move to the ball and recover to a balanced position. Work on timing before adding pace.
More drills and reels ↗
Gear & basics
Choose gear for your game
Compare paddle feel, grip size, weight and control versus power. Try a paddle when possible; the most expensive option is not automatically the best fit.
Gear notes on Instagram ↗Drills are general practice suggestions. Warm up first, use a safe court and stop if you experience pain, dizziness or unusual symptoms.
Quick guides.
Short, practical starting points you can use without overhauling your whole routine.
01
Build a balanced plate
Include a protein food, vegetables or fruit, a carbohydrate source and some fat. Adjust portions to appetite, activity and personal needs.
02
Spread protein across meals
Include a protein source at breakfast, lunch and dinner. Options include eggs, fish, chicken, tofu, pulses and suitable dairy or alternatives.
03
Train consistently
Choose a realistic weekly routine that includes aerobic activity and strength work. Increase duration and load gradually rather than all at once.
04
Break up sitting
Stand, stretch or walk briefly between long periods at a desk. Small movement breaks are a useful addition to planned exercise.
05
Protect sleep time
Keep a consistent sleep schedule where possible and create a wind-down routine that works with your work and family life.
06
Make recovery practical
Alternate hard and easier sessions, eat enough to support activity and pay attention to persistent pain or unusual fatigue.
About Team ProLean
Fitness that fits a working life.
Team ProLean documents practical fitness, everyday nutrition and pickleball from the perspective of a working professional building healthier habits after 40.
The goal is useful information, honest progress and routines that can coexist with a full-time job. This is a learning journey, not a substitute for individual medical or nutrition advice.