The Provena Protein & Hydration Plan: Eat for Strength, Energy & Longevity

Nutrition & Longevity · Patient Resource

At Provena Care, our eating plan is built around two priorities that support healthy aging: more protein to protect muscle, metabolism, and bone, and more fluids, including daily electrolytes, to keep you hydrated in the South Florida heat. This is the same plan we hand to patients in our Kendall, Miami clinic. You can read it below or download the printable two-page version.

The short version: protein at every meal, 100+ oz of fluids a day, 32 oz of that as electrolyte water, and plenty of colorful vegetables. These are general recommendations. Your provider may adjust these targets based on your labs, medications, activity level, and health goals.

The Provena Plate

Use a 9 to 10 inch (23 to 25 cm) plate and build every meal the same way, with water on the side:

• 40% vegetables and fruit, mostly non-starchy vegetables
• 35% lean protein
• 25% whole grains or other whole-food carbs

How much water should I drink each day?

Most guides suggest about 64 oz a day. Provena patients aim for at least 100 oz (about 12 cups, or 3 liters), and more on hot or active days. In Miami’s heat and humidity, most people lose more fluid than they realize.

• Start the day with 16 oz of water before coffee or breakfast.
• Drink a glass of water with every meal and snack.
• Carry a marked, reusable bottle. Aim for pale-yellow urine and don’t wait for thirst.
• Coffee and tea count, but choose water first. Limit sugary drinks and alcohol.

Why 32 oz of electrolyte water?

Each day, make 32 oz of your total water with a sugar-free or low-sugar electrolyte mix (sodium, potassium, magnesium). Spread it through the day, especially mid-day and after exercise, and add more on heavy-sweat days. This is planned sodium that replaces what you lose in sweat.

How much protein do I need per day?

We recommend 1.2 to 1.6 g of protein per kg of body weight per day, with 30 to 40 g at each meal (about 4 to 5 servings a day). For example, a 180 lb (82 kg) adult needs about 100 to 130 g per day. If you have kidney disease, ask your provider before increasing protein.

• Eat protein first and spread it across the day, starting at breakfast.
• Choose fish and seafood 2 to 3 times a week, plus poultry, eggs, and lean beef or pork.
• Plant options: lentils, beans, tofu, tempeh, edamame.
• A protein shake is a convenient way to fill the gap.

Protein food	Approx. protein
Chicken or turkey breast, 4 oz	35 g
Salmon, tuna, or fish, 4 oz	25 to 30 g
Lean beef, pork, or shrimp, 4 oz	24 to 30 g
Greek yogurt, plain, 1 cup	20 to 23 g
Cottage cheese, ½ cup	12 to 14 g
Eggs, 3 large	18 g
Protein powder, 1 scoop	20 to 25 g
Lentils or beans, 1 cup, or tofu, ½ cup	15 to 20 g

Vegetables and fruit

• Fill 40% of your plate with non-starchy vegetables: leafy greens, broccoli, peppers, zucchini, green beans.
• Eat every color. Choose berries, citrus, and apples over juice.
• Water-rich produce like cucumber, watermelon, and celery also counts toward hydration.

Smart, whole-grain carbs

• Keep carbs to about 25% of your plate, and choose whole options: quinoa, brown rice, oats, sweet potato, beans.
• Limit white bread, white rice, pastries, and sweets.
• Pairing carbs with protein helps keep blood sugar steady.

Fats, sodium, and sugar

• Cook with extra-virgin olive oil or avocado oil.
• Eat avocado, nuts, seeds, and fatty fish (salmon, sardines, trout).
• Limit fried foods, fatty processed meats, and butter. Avoid trans fats.
• Most extra sodium comes from processed and restaurant foods. Choose fresh foods and go easy on the salt shaker.
• Read labels and choose no or low added sugar.

A sample Provena day

About 130 g of protein and 100+ oz of fluids:

When	What to eat and drink	Protein
Wake-up	16 oz water	–
Breakfast	2-egg veggie omelet + ½ cup plain Greek yogurt with berries · 8 oz water	≈ 22 g
Mid-morning	Protein shake (1 scoop) blended with water or unsweetened almond milk · 16 oz electrolyte water	≈ 25 g
Lunch	Big salad with 4 to 5 oz grilled chicken, ½ cup quinoa, olive oil and lemon · 16 oz water	≈ 40 g
Afternoon	16 oz electrolyte water + 8 oz water · ½ cup cottage cheese with cucumber	≈ 13 g
Dinner	5 oz baked salmon, roasted vegetables, ½ small sweet potato · 16 oz water	≈ 32 g
Evening	8 to 16 oz water or herbal tea (finish 1 to 2 hours before bed)	–
Daily total	104 to 112 oz fluids, including 32 oz electrolyte water	≈ 130 g

Simple tips for success

• Plan your protein for the week and batch-cook chicken, eggs, or fish.
• Eat on a schedule. Don’t skip meals, especially breakfast.
• Use the Provena Plate to size portions at every meal.
• Set hydration reminders on your phone or watch.
• Keep protein snacks handy: jerky, string cheese, Greek yogurt, edamame.
• Bring questions to your next visit. We’ll tailor the plan to you.

Want a plan built around your own labs and goals? Our providers personalize nutrition, hormone, and longevity care for patients in Kendall and across Miami. Learn more about longevity medicine at Provena Care or book a visit.

This article offers general nutrition and hydration guidance for Provena Care patients. It is not a substitute for individualized medical advice. Patients with heart, kidney, or liver conditions, or on a fluid or sodium restriction, should follow their provider’s instructions.