Notes about this video.
Download the Weekly Meal Plan Template: https://lauratry-shop.fourthwall.com/products/high-protein-weekly-meal-plan

1. I’m not taking any protein powders, because Phil was keen for me to get it all from meat and fish, mainly because of the amino acid balance and health benefits.
If I needed to make the plan more affordable, protein powders could be an option.

2. Bryan Johnson’s health regime fascinates me.
He is at the top of his game for health and longevity, yet eats a vegetarian diet, similar to how I used to eat, yet I was in a terrible state!
Then I realise he is throwing $2m at his health a year - has it monitored on a daily basis, gets regular blood tests, and takes dozens of supplements to potentially fill in the gaps that his meal plan is missing (I don’t know that as fact, but just a guess).
As well, it may make a difference (but I’m not sure) being male and his body's ability to build and sustain muscle may be different to mine, but I don’t know.
It’s tricky when we have access to so many people's lives online, sharing what they eat, and then we think “I’m going to give that a go” yet we don’t their biological makeup, deficiencies, hormonal balance, requirements etc. It makes me realise there is no "one-size-fits-all.”
Either way, this meal plan is the best I can do with the time, money and resources I have available to me. And I honestly feel like a brand new person to the one I used to be because of it.
So maybe it shouldn’t be carnivore vs plant vs keto vs fasting vs XYZ, this is about finding a good meal plan for us as individuals.
As Wayne Norton says “there are no solutions, only tradeoffs.”
The one thing Bryan Johnson and I have in common is using our blood work results, food, exercise and supplementation to improve our health.

3. If you want your bloods tested and analysed to show what you need and should eat, I highly recommend Phil: https://bit.ly/Phil-Richards (he hasn't asked me to write that, I want to write it, as what he does is phenomenal!)
His tests are offered in the UK, Ireland, Europe & Dubai. Those outside those countries: get a private comprehensive blood (and stool test) and Phil will analyse the results (search online consultation on his site) If you have any Qs, get in contact with Phil and they can help.

4. I spoke about food in the video, but I didn’t mention drink.
In the morning I drink one green tea, and throughout the day I drink water, herbal tea and hot water with fresh lemon and lime slices. As well as the berry vinegar and sparkling water I mentioned in the video. During weight training sessions I drink an amino acid drink, and electrolyte powder during sauna sessions.
I don’t drink sodas, juice, squash or alcohol as they don’t make me feel good.

5. The daily calories were around 1,400 calories a day, which was probably a calorie deficit. This was to encourage my body to burn the excess body fat. Even though I was in a calorie deficit, I didn’t really get hungry as my body was getting lots of nutrients. If, for example, I had eaten 1,315 calories of ultra-processed, high carb and fat foods I’m absolutely sure I wouldn’t have felt the same and would have felt hungry. Calories in calories out is important but it’s also not everything. And please bear in mind that this plan and the daily calories were designed specifically for me with my goals, health and activity levels in mind, based on my blood and stool test results.

I hope you found this video interesting and valuable 🙏

Hi Laura
Im a 62yr old woman, and when i hit 61yrs, 18months ago, i also started weight training about 5 times per week, and i upped my protein intake and basically cut the crap you know you shouldnt eat. After 6mths, i had lost 2stone, and in the last year i have lost 1.5 stone, a total of 50lb now. A big difference for a 4'10" woman. I look and feel much better, even my feet and fingers have gone back to their pre-fat years size. (Im not Keith)

Hats of to your mother who at her age is still open and willing to try along with you! What a support.

As a pre-diabetic bodybuilder I have been eating like this for about 5 years.  It has reversed my pre-diabetic condition.  Another thing you can try is actually eating MORE meals per day.  There is no rule that you have to eat 3 times if you get super hungry between lunch and dinner, you CAN insert another meal there.  I actually eat 5 meals with the last being a slow acting protein like casein from cottage cheese or a protein shake.  Sometimes you can actually lose fat by eating more meals! Another thing you might try is moving your weight training to the end of the day.  Even if you are tired, you may find you can lift WAY more weight than in the morning.
I make that same exact coleslaw and dressing and eat it ALL THE TIME.  Its really great.  I know you are English but for the love of god, put some spices on that chicken! Hot sauce is a bodybuilder's best friend.

As a 74 year old granny, I have done the same thing in order to put on more muscle mass.  I just started the 1st of January and I am giving myself one year to see what happens.

I honestly refer everyone I know to your videos because I find you to be scientific and determined, and your 'I try' videos are for more than 30 days. You are my HERO Laura!

Hi Laura, very interesting video.
If I understood correctly, the eating plan you showed us is not the definitive one, just the one you were recommended in order to recuperate your nutritional deficiencies and build more muscle mass. It would be very interesting if you could make another video (within a few months time) showing what the eating plan for the maintenance phase is and what role carbs and plant based proteins will play in it.
I am also curious about whether or not you may have thought that the (mostly) vegetarian plan you were following before was the issue per sé, or whether it was rather the combination of intermittent fasting (and possibly two meals per day) plus poor protein intake that could have caused your nutritional deficiencies.
Keep up the good work!
Cheers from Holland :)

I've just come across your page and have to say, I'm absolutely BOWN AWAY by your content. You're genuine, warm, and knowledgeable. I really love the way you're sharing your journey and are open to improving yourself, even if that means changing beliefs and behaviors you once deemed to be "right". I feel this is what the journey of being human is all about: having the humility to try things and expand your knowledge base. I was a vegetarian, turned vegan, turned fruitarian, intermittent fasting, detox-addicted health enthusiast for most of my life.  Quit meat at around 12yrs of age after befriending a pig that ended up on a roast for our easter meal. lol After eating only fruits and leaves left my hair falling out in clumps and my body diminishing I decided to "prove" that it couldn't be because I hadn't eaten meat. I prepared 1/2lbs of beef and ended up eating it all. I've been trying to figure out this whole low carb high protein thing while feeding my 2 year old toddler and this meal plan and video are gold, err PLATINUM (lol)! Thank you for taking the time to create this content and pdfs. Cheers for being brilliant and selling your pdf. I'm happy to support someone who is actually doing the research and cares about how her content is being received. I saw your video on fasting and knew I liked you the moment you explained why it was important for you to highlight it should not be based solely on weight lose. Keep inspiring! Your mum is a charm too!

I just found this channel and video.. so grateful!!! I needed a few tweaks of my eating and this was extremely helpful!
I had been vegan for 25 years.. sadly ignored the information about vegans being more prone to osteoporosis ..and in Oct of 2022 was diagnosed. Sigh.  One day I watched a YouTube video of Dr Robert Lustig on sugar..sent me into watching and off I went!  Lol I cut every bit of ultra processed food, added sugar, alcohol.  Started reading about the dangers of muscle wasting as you age (I was 75)and necessary higher protein as you age.  I added it all… meat, fish, eggs .. but kept VERY low carb ( no rice, potatoes, bread, flour at all) I do eat only whole fruit.  I do eat prunes which were shown to be good for osteoporosis. I do have no sugar yogurt sometimes..
I stick to the “no food after 6 pm” rule ( I set an alarm for 5 to remind me to get my dinner in)..and eat breakfast about 8am (I’m up at 5… relax then go for a 7500 step walk). All I can say is I wish I knew I could feel like this years ago.  I’m a new person! My energy!  I’m thin and didn’t want to loose weight, but I did loose 3 lbs this year.  (I’m 5’4” now 117 lbs.) I lift weights at home and use body resistance etc.  I live over an hour from any gym and that is just not something I want to do with the cost of gas in California! I follow along with several physical therapists exercise routines for osteoporosis on YouTube and take the appropriate supplements.
This has been an incredible journey. I’m certainly not happy to have osteoporosis, but it did send me on a path much better nutrition incredible strength.

Thank you for this very uplifting video. I hate gadget, it looks like an air fryer is going to have to be one of the Christmas gifts I buy myself! Lol . Very inspirational. Thank you so very much for this channel! I’m going to be watching more of the videos later!

I’ve lost one third of my body weight in 7 months on Keto and IF.
Rejoined the gym today! I’m 61

I needed this. I've been in a vicious cycle of slight depression lead to poor eating habits which was then further destroying my lifestyle and mood. I've always been someone to bounce between extremes on eating and exercise and could feel a turning point coming. I feel I can anchor to this video as that turning point and I love the look of this meal plan, along with the really practical tips on preparation. Thank you Laura.

I have had a similar meal plan for the past 5 years, most people who know about it think I am weird. I'm currently running zone 2 pace 5k a day for December to prepare for next year's racing season. Nice one Laura, works for me. BTW I'm 79 next birthday, vegetarian, don't buy wrapped food, don't shop at supermarkets. Keep on with videos please. 😊

More money on food, less on medication... Good trade 🎉

I did keto for about 5 years and now do mainly carnivore with the occasional low carb veg. Not had sugar in all this time 7 years and do high fat low carb. Beef, lamb, fresh ocean fish, eggs, butter and cream is great! I drink coffee and have electrolytes a couple times a day in water, sugar free. I am  69 years/o female, tall, fit and healthy living in southern Australia (born here, had English parents)I walk every day and now that the weather is starting to warm up shall resume cycling on my push bike. I look after the one acre garden, and maintain our cottage, and my somewhat mentally ill husband. Basically, I do everything. Nutrition is everything for optimum health and energy!

Agreed, marketing has trained people for their food to benefit the company.  Not the individual.

Like so many others….I missed you Laura!  I always learn something new to Try….😊. P.S.  The food cost is worth it if you’re healthier…and you’re GLOWING!

The clear and concise detail of this video is amazing! Thank you for taking the time to make this, you have a new sub!

This is great Laura, Ive been much more focused on increasing my protein intake since working with a coach over the last few years and have noticed a massive increase in energy and a much reduced need to snack on unhealthy foods in-between meals when i'm ensuring I get enough protein each meal. Great to see you back in my feed!

Absolute gold!!!! I just LOVE your content Laura!!!!! Because of you I did the blood tests with Phil but haven’t actioned much yet. I’ve got the infrared sauna and cold plunge, just signed up to the gym, bought some supps but couldn’t manage to eat the veg/meat combo. You’ve made it look sooooo easy I’m absolutely going to get on it next week. I can’t wait to be saying I’ve got your results in 9 months time. Thank you soooooo much. I’m really looking forward to simplifying my eating 🍽️ 💗✨💝

Couldn't concentrate on anything you said because your cat is SO CUTE!!!!!! ❤