{"id":1356,"date":"2026-08-27T15:44:22","date_gmt":"2026-08-27T15:44:22","guid":{"rendered":"https:\/\/epinutrition.org\/?page_id=1356"},"modified":"2026-08-27T17:21:12","modified_gmt":"2026-08-27T17:21:12","slug":"sarcopenia-muscle-supporting-menu-generator","status":"publish","type":"page","link":"https:\/\/epinutrition.org\/?page_id=1356","title":{"rendered":"Sarcopenia Muscle-Supporting Menu Generator"},"content":{"rendered":"\n<style>.entry-title{display:none!important}a[class*=\"-btn\"]:not(.alt),button[class*=\"-btn\"]:not(.alt),.emm-more{background:#466b95!important}a:focus-visible,button:focus-visible,input:focus-visible,select:focus-visible{outline:3px solid #c88a2c!important;outline-offset:3px}a[class*=\"-btn\"].alt,button[class*=\"-btn\"].alt{color:#466b95!important;border-color:#466b95!important}\n.smg{--blue:#5682b8;--deep:#223047;--green:#4f8a66;--pale:#f1f6fb;--mint:#edf7f1;--line:#cfdeed;--amber:#c88a2c;max-width:1180px;margin:auto;color:var(--deep);font-family:Arial,sans-serif;line-height:1.6}.smg *{box-sizing:border-box}.smg-hero,.smg-section{border-radius:22px;margin:0 0 28px;padding:clamp(25px,5vw,56px)}.smg-hero{text-align:center;background:linear-gradient(135deg,#eef5fc,#edf7f1)}.smg-kicker{color:var(--green);font-weight:800;letter-spacing:.06em;text-transform:uppercase}.smg h1{font-size:clamp(37px,6vw,60px);line-height:1.08;margin:8px 0 18px}.smg h2{color:var(--blue);font-size:clamp(27px,4vw,37px);line-height:1.2;margin:0 0 16px}.smg h3{margin:0 0 8px}.smg-lead{font-size:clamp(18px,2.3vw,22px);max-width:880px;margin:auto}.smg-section{background:var(--pale)}.smg-white{background:#fff;border:1px solid var(--line)}.smg-principles,.smg-grid,.smg-result-grid{display:grid;gap:15px}.smg-principles{grid-template-columns:repeat(4,1fr)}.smg-principle{background:#fff;border-top:5px solid var(--green);border-radius:14px;padding:19px}.smg-principle strong{display:block;color:var(--blue);font-size:19px}.smg-grid{grid-template-columns:1fr 1fr}.smg-panel{background:#fff;border:1px solid var(--line);border-radius:16px;padding:23px}.smg fieldset{border:0;padding:0;margin:0 0 22px}.smg legend{font-weight:800;margin-bottom:10px}.smg-options{display:grid;gap:9px}.smg-choice{display:flex;gap:9px;align-items:flex-start;padding:11px;border:1px solid var(--line);border-radius:9px;cursor:pointer}.smg-choice:has(input:checked){background:#eaf3fb;border-color:var(--blue)}.smg input{accent-color:var(--blue);margin-top:4px}.smg-select{width:100%;padding:11px;border:1px solid var(--line);border-radius:9px;background:#fff;font:inherit}.smg-actions{display:flex;gap:12px;justify-content:center;flex-wrap:wrap;margin-top:22px}.smg-btn{border:0;border-radius:999px;background:var(--blue);color:#fff!important;padding:13px 23px;font:inherit;font-weight:800;text-decoration:none!important;cursor:pointer}.smg-btn.alt{background:#fff;color:var(--blue)!important;border:2px solid var(--blue)}.smg-results{display:none}.smg-results.show{display:block}.smg-summary{background:var(--mint);border-left:7px solid var(--green);border-radius:14px;padding:22px;margin-bottom:18px}.smg-result-grid{grid-template-columns:repeat(2,1fr)}.smg-meal{background:#fff;border:1px solid var(--line);border-radius:15px;padding:22px}.smg-meal h3{color:var(--blue)}.smg-badges{display:flex;gap:7px;flex-wrap:wrap;margin:13px 0}.smg-badge{border-radius:999px;padding:5px 10px;background:#eaf3fb;color:#355f91;font-size:13px;font-weight:800}.smg-meal ul{margin-bottom:0}.smg-why{margin-top:20px;background:#fff;border:1px solid var(--line);border-radius:15px;padding:23px}.smg-why-grid{display:grid;grid-template-columns:repeat(4,1fr);gap:11px}.smg-why-grid div{background:var(--pale);border-radius:11px;padding:15px}.smg-why-grid strong{display:block;color:var(--green)}.smg-note{font-size:14px;color:#4d5f75}.smg-links{text-align:center;margin-top:22px}@media(max-width:800px){.smg-principles,.smg-why-grid{grid-template-columns:1fr 1fr}.smg-grid,.smg-result-grid{grid-template-columns:1fr}.smg-hero,.smg-section{padding:24px 18px}}@media(max-width:520px){.smg-principles,.smg-why-grid{grid-template-columns:1fr}}\n<\/style>\n<main class=\"smg\" id=\"smg-tool\">\n<section class=\"smg-hero\"><div class=\"smg-kicker\">EpiNutrition\u2122 Sarcopenia \u00b7 Apply<\/div><h1>Muscle-Supporting Menu Generator<\/h1><p class=\"smg-lead\">Turn the four EpiNutrition principles into a practical food-first meal or day of meals. This tool builds an educational pattern\u2014not a clinical protein prescription.<\/p><\/section>\n\n<section class=\"smg-section smg-white\"><h2>One menu, four jobs<\/h2><div class=\"smg-principles\"><div class=\"smg-principle\"><strong>Build<\/strong>Create a meaningful anabolic meal signal with complete or complementary protein.<\/div><div class=\"smg-principle\"><strong>Power<\/strong>Provide adequate energy, colorful plants, suitable fats, and micronutrient variety.<\/div><div class=\"smg-principle\"><strong>Sustain<\/strong>Where appropriate, cover a long overnight fasting window with a protein-rich food.<\/div><div class=\"smg-principle\"><strong>Recover<\/strong>Design a balanced evening meal that fits activity, appetite, digestion, and sleep.<\/div><\/div><\/section>\n\n<section class=\"smg-section\"><h2>Describe the menu you need<\/h2><div class=\"smg-grid\"><div class=\"smg-panel\">\n<fieldset><legend>1. What should we build?<\/legend><div class=\"smg-options\"><label class=\"smg-choice\"><input type=\"radio\" name=\"smg-scope\" value=\"day\" checked> A full day of meals<\/label><label class=\"smg-choice\"><input type=\"radio\" name=\"smg-scope\" value=\"dinner\"> An evening meal and optional recovery snack<\/label><\/div><\/fieldset>\n<fieldset><legend>2. Dietary pattern<\/legend><select id=\"smg-diet\" class=\"smg-select\"><option value=\"omnivore\">Includes fish, poultry, eggs, and dairy<\/option><option value=\"pescatarian\">Pescatarian<\/option><option value=\"vegetarian\">Vegetarian<\/option><option value=\"vegan\">Vegan<\/option><\/select><\/fieldset>\n<fieldset><legend>3. Appetite and meal size<\/legend><div class=\"smg-options\"><label class=\"smg-choice\"><input type=\"radio\" name=\"smg-appetite\" value=\"regular\" checked> Regular appetite<\/label><label class=\"smg-choice\"><input type=\"radio\" name=\"smg-appetite\" value=\"small\"> Smaller meals are easier<\/label><\/div><\/fieldset>\n<\/div><div class=\"smg-panel\">\n<fieldset><legend>4. Texture<\/legend><div class=\"smg-options\"><label class=\"smg-choice\"><input type=\"radio\" name=\"smg-texture\" value=\"regular\" checked> Regular texture<\/label><label class=\"smg-choice\"><input type=\"radio\" name=\"smg-texture\" value=\"soft\"> Softer, easier-to-chew foods<\/label><\/div><\/fieldset>\n<fieldset><legend>5. Muscular demand today<\/legend><div class=\"smg-options\"><label class=\"smg-choice\"><input type=\"radio\" name=\"smg-activity\" value=\"training\" checked> Resistance or challenging activity<\/label><label class=\"smg-choice\"><input type=\"radio\" name=\"smg-activity\" value=\"movement\"> Regular movement or lighter activity<\/label><label class=\"smg-choice\"><input type=\"radio\" name=\"smg-activity\" value=\"rest\"> Recovery or low-activity day<\/label><\/div><\/fieldset>\n<fieldset><legend>6. Overnight protein option<\/legend><div class=\"smg-options\"><label class=\"smg-choice\"><input type=\"radio\" name=\"smg-sustain\" value=\"yes\" checked> Show an optional protein-rich evening food<\/label><label class=\"smg-choice\"><input type=\"radio\" name=\"smg-sustain\" value=\"no\"> Dinner will complete the day<\/label><\/div><\/fieldset>\n<\/div><\/div><div class=\"smg-actions\"><button class=\"smg-btn\" type=\"button\" id=\"smg-generate\">Build My Menu<\/button><\/div><\/section>\n\n<section class=\"smg-section smg-results\" id=\"smg-results\" aria-live=\"polite\"><h2>Your Four-Principle Menu<\/h2><div class=\"smg-summary\" id=\"smg-summary\"><\/div><div class=\"smg-result-grid\" id=\"smg-meals\"><\/div><div class=\"smg-why\"><h3>How this menu supports Adapt<\/h3><div class=\"smg-why-grid\"><div><strong>Build<\/strong><span id=\"smg-build\"><\/span><\/div><div><strong>Power<\/strong><span id=\"smg-power\"><\/span><\/div><div><strong>Sustain<\/strong><span id=\"smg-sustain-out\"><\/span><\/div><div><strong>Recover<\/strong><span id=\"smg-recover\"><\/span><\/div><\/div><\/div><div class=\"smg-actions\"><button class=\"smg-btn alt\" type=\"button\" id=\"smg-again\">Change My Choices<\/button><button class=\"smg-btn\" type=\"button\" id=\"smg-print\">Print This Menu<\/button><\/div><\/section>\n\n<section class=\"smg-section smg-white\"><h2>Use this tool safely<\/h2><p>Food needs vary with body size, activity, appetite, kidney and liver function, diabetes treatment, swallowing ability, illness, and clinical goals. People with kidney or liver disease, swallowing difficulty, unexplained weight loss, food allergy, or complex medical needs should seek individualized guidance before substantially changing protein intake.<\/p><p class=\"smg-note\">Educational information only. Generated meals are examples, not a diagnosis, treatment, exercise plan, calculated nutrient prescription, or guarantee of muscle gain.<\/p><div class=\"smg-links\"><a class=\"smg-btn alt\" href=\"https:\/\/epinutrition.org\/?page_id=1341\">Review the Four Principles<\/a> <a class=\"smg-btn alt\" href=\"https:\/\/epinutrition.org\/?page_id=1292\">Return to the Sarcopenia Module<\/a><\/div><\/section>\n\n<script>(function(){var root=document.getElementById('smg-tool');if(!root)return;function pick(n){var x=root.querySelector('input[name=\"'+n+'\"]:checked');return x?x.value:''}var foods={omnivore:{b:'Greek yogurt, oats, berries, and walnuts',l:'Salmon or chicken grain bowl with vegetables and olive-oil dressing',d:'Herbed fish or poultry, lentils or potatoes, and two vegetables',s:'Cottage cheese or Greek yogurt with fruit'},pescatarian:{b:'Greek yogurt, oats, berries, and walnuts',l:'Salmon and quinoa bowl with greens and vegetables',d:'Baked fish, lentils or potatoes, and two vegetables',s:'Cottage cheese or Greek yogurt with fruit'},vegetarian:{b:'Greek yogurt, oats, berries, and walnuts',l:'Egg, lentil, and quinoa bowl with vegetables',d:'Tofu or tempeh, beans, whole grain, and two vegetables',s:'Cottage cheese, skyr, or Greek yogurt with fruit'},vegan:{b:'Soy yogurt, oats, berries, seeds, and fortified soy milk',l:'Tofu, lentil, and quinoa bowl with colorful vegetables',d:'Tempeh, beans, whole grain, and two vegetables',s:'Fortified soy yogurt or a soy-protein food with fruit'}};function card(t,txt,why){return '<article class=\"smg-meal\"><h3>'+t+'<\/h3><p>'+txt+'<\/p><div class=\"smg-badges\"><span class=\"smg-badge\">Protein anchor<\/span><span class=\"smg-badge\">Energy support<\/span><span class=\"smg-badge\">Plant variety<\/span><\/div><p><strong>Design note:<\/strong> '+why+'<\/p><\/article>'}function generate(){var d=root.querySelector('#smg-diet').value,f=foods[d],scope=pick('smg-scope'),app=pick('smg-appetite'),tex=pick('smg-texture'),act=pick('smg-activity'),sus=pick('smg-sustain'),meals=root.querySelector('#smg-meals');var soften=tex==='soft'?' Use tender, minced, mashed, or blended preparations as appropriate.':'';var small=app==='small'?' Keep portions modest and use additional small eating opportunities rather than one oversized meal.':'';var html='';if(scope==='day'){html+=card('Breakfast',f.b,'Begin protein distribution early and add a reliable energy source.'+small+soften);html+=card('Lunch',f.l,'Pair a meaningful protein source with whole-food carbohydrate, suitable fat, and colorful plants.'+small+soften)}html+=card('Evening meal',f.d,'Complete the day without relying on a very large meal immediately before sleep.'+small+soften);if(sus==='yes')html+=card('Optional evening protein',f.s,'Use only when dinner was early or the day\u2019s intake left a gap; it is not required.'+soften);meals.innerHTML=html;var demand=act==='training'?'The menu is organized to support recovery from a resistance or challenging-activity signal.':act==='movement'?'The menu supports regular movement and maintenance while preserving adequate food intake.':'The menu supports recovery and adequate intake on a lower-activity day.';root.querySelector('#smg-summary').innerHTML='<strong>'+demand+'<\/strong> '+(small?'Smaller eating opportunities are emphasized. ':'')+(tex==='soft'?'Softer preparations are emphasized.':'');root.querySelector('#smg-build').textContent='Each main meal includes a deliberate protein anchor rather than leaving most protein for dinner.';root.querySelector('#smg-power').textContent='Whole-food carbohydrate, suitable fats, and varied plants help supply energy and micronutrient cofactors.';root.querySelector('#smg-sustain-out').textContent=sus==='yes'?'An optional protein-rich evening food is shown for a genuine intake or timing gap.':'Dinner is used to complete the day without adding a routine bedtime food.';root.querySelector('#smg-recover').textContent='The evening pattern favors a balanced meal, manageable size, and individual digestive comfort.';root.querySelector('#smg-results').classList.add('show');root.querySelector('#smg-results').scrollIntoView({behavior:'smooth',block:'start'})}root.querySelector('#smg-generate').addEventListener('click',generate);root.querySelector('#smg-again').addEventListener('click',function(){root.querySelector('.smg-section:nth-of-type(3)').scrollIntoView({behavior:'smooth'})});root.querySelector('#smg-print').addEventListener('click',function(){window.print()});generate()}());<\/script>\n<\/main>\n\n","protected":false},"excerpt":{"rendered":"<p>EpiNutrition\u2122 Sarcopenia \u00b7 Apply Muscle-Supporting Menu Generator Turn the four EpiNutrition principles into a practical food-first meal or day of meals. This tool builds an educational pattern\u2014not a clinical protein prescription. One menu, four jobs BuildCreate a meaningful anabolic meal signal with complete or complementary protein. PowerProvide adequate energy, colorful plants, suitable fats, and micronutrient&#8230;<\/p>\n","protected":false},"author":1,"featured_media":0,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"pmpro_default_level":"","_kad_post_transparent":"","_kad_post_title":"","_kad_post_layout":"","_kad_post_sidebar_id":"","_kad_post_content_style":"","_kad_post_vertical_padding":"","_kad_post_feature":"","_kad_post_feature_position":"","_kad_post_header":false,"_kad_post_footer":false,"_kad_post_classname":"","footnotes":""},"class_list":["post-1356","page","type-page","status-publish","hentry","pmpro-has-access"],"brizy_media":[],"_links":{"self":[{"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/pages\/1356","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/epinutrition.org\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1356"}],"version-history":[{"count":5,"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/pages\/1356\/revisions"}],"predecessor-version":[{"id":1429,"href":"https:\/\/epinutrition.org\/index.php?rest_route=\/wp\/v2\/pages\/1356\/revisions\/1429"}],"wp:attachment":[{"href":"https:\/\/epinutrition.org\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1356"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}