She Eats 5,000+ Calories a Day at 57 and Looks Half Her Age. The Secret? It’s All About Timing

Cara Brookman is 57 years old—almost 60, as she likes to point out—but you wouldn’t know it by looking at her.

Her secret? A lifetime of intentional, whole-food eating that she credits for her youthful appearance, boundless energy, and impressive physical fitness.

In a recent video, Brookman walks viewers through everything she eats in a typical day, revealing how her plant-based, nutrient-dense approach keeps her thriving well into her late 50s.

From broccoli microgreens to high-protein smoothies, her routine is as strategic as it is delicious.

Morning Ritual: Water, Vitamin C, and Antioxidant-Rich Tea

Brookman starts every morning with plain water—not her favorite, but essential.

The first thing I do in the morning actually is I drink some water because all the experts say just drink a glass of water in the morning, including Marcus. He would say that water thins your blood after sleeping.

Next comes plant-based vitamin C, which she considers non-negotiable for collagen production and glowing skin. She pairs it with Marcus’ Green Formula, a multivitamin powder packed with ingredients like chlorella and pine nuts.

Her morning beverage of choice? Rooibos tea from Africa, loaded with antioxidants and gentle on blood pressure—a key consideration since she naturally runs low.

The reason I drink it is because my favorite tea that I used to drink all day was sencha tea, but it lowers your blood pressure. I have naturally low blood pressure, so drinking teas like that all day was not good for me.

The High-Protein Smoothie: Seven Days a Week

Brookman’s smoothie game has evolved. She now drinks one every single day—sometimes twice—because of how efficiently it delivers protein and nutrients.

If anything has changed since my last video, it’s that I used to do a smoothie three times a week on gym days. I now do a smoothie seven days a week and sometimes I aim for two times a day.

Her smoothie base includes homemade nut cream made from hemp seeds, pumpkin seeds, and walnuts—all blended into a thick, protein-rich milk. She adds coconut yogurt and soy milk for additional protein, bringing the liquid base alone to around 35 grams of protein.

Supercharged Ingredients

Into that creamy base goes:

• Dates for natural sweetness and fiber
• Peanut and almond butter for extra protein and healthy fats
• Marcus’ plant protein powder, featuring rare ingredients sourced globally
• Wild berries (blueberries, lingonberries, blackberries) with sky-high polyphenol content
• Frozen broccoli microgreens, which activate sulforaphane—a compound that supercharges cellular detoxification
• Cacao powder for antioxidants
• Eight ice cubes and water for her preferred thin consistency

She freezes her broccoli microgreens immediately after buying them because freezing multiplies sulforaphane content by up to 100 times.

Sulforaphane is so vital for the body. It helps activate your cleaning cells. It puts them in bionic mode.

Post-Workout Recovery: High-Protein Tofu Bowl

After her gym session, Brookman prioritizes recovery with another protein-packed meal. Her go-to is a tofu and vegetable bowl dressed in a sweet-and-sour sauce made with soy sauce, maple syrup, and toasted sesame oil.

She slices extra-firm tofu, adds red bell pepper (the healthiest pepper color, she notes), purple cabbage for cruciferous power, cilantro, garlic, ginger, and edamame. Everything gets tossed with sesame seeds and topped with chopped Brazil nuts for selenium.

Look how easy that was to make. And it’s so rewarding to eat. My taste buds love it first. They welcome it. And then it goes down and nourishes all parts of my body.

She emphasizes that every ingredient serves a purpose—from anti-inflammatory omega-3s in walnuts to hormone-supporting healthy fats.

Snack Time: Avocado Toast with a Twist

Around 2 or 3 p.m., Brookman reaches for her signature snack: buckwheat crackers topped with avocado, quinoa, wild arugula, cherry tomatoes, and a drizzle of PJ Kabos high-phenolic Greek olive oil.

She’s particular about her olive oil, choosing one with exceptionally high polyphenol content.

This is organic high phenolic Greek extra virgin olive oil, and it’s like insane the amount of polyphenols it has in it. This is one of the healthiest olive oils in the world.

The result? A crunchy, satisfying snack with zero inflammation and zero guilt.

Dinner: The Ultimate Nutrient-Dense Salad

When asked about Brookman’s favorite food, her partner Marcus didn’t hesitate: “Salad.”

And it’s true. Her evening salad is a carefully constructed masterpiece designed to hit all daily nutritional targets.

Building the Perfect Salad

Her base includes wild arugula and a farmers market mix called Malibu mix. From there, she layers:

• Cruciferous vegetables for cancer-fighting compounds
• Tofu and chickpeas for protein
• Quinoa as her go-to carb
• Sea moss cheese made from sea moss and nuts
• Cucumber, green onion, and cherry tomatoes for freshness

Her dressing has remained unchanged for decades: olive oil, lemon juice, and apple cider vinegar. She tops everything with minced ginger, garlic, jalapeño, horseradish, nutritional yeast, and salt.

That is a high caloric, high protein, extremely satisfying salad.

She’s not afraid of calories or fat—her body knows what to do with nutrient-dense whole foods.

Evening Smoothie and Intermittent Fasting

Brookman finishes her day with a second smoothie, identical to her morning one, to boost protein intake further. She aims to stop eating by 6:30 p.m., creating a fasting window until 11 a.m. the next day.

This 16+ hour fast activates autophagy—the body’s cellular clean-up process that removes damaged cells and supports longevity.

Not eating for 12 hours or more activates autophagy. It’s your clean-up crew in your body, and it’s really important that you got those guys going.

What She Doesn’t Eat—And Why It Matters

Brookman is as deliberate about what she avoids as what she includes. She steers clear of coffee (calling her family “coffee freaks”), processed foods, and bread.

I ate bread a few months ago and I woke up and I had bags under my eyes. I couldn’t believe it. And remember, I’m at the age where whatever you do, good or bad, shows up on you immediately.

She believes you can see someone’s diet in their face—and her radiant skin is proof of her philosophy.

The Power of Food as Medicine

Brookman’s approach isn’t just about looking good—it’s about functional vitality. She still does somersaults into pools, jump ropes daily, rollerblades, and performs cartwheels with ease.

I think eating like this totally allows me to continue doing somersaults into the pool and jump rope every day and rollerblade and cartwheel. My parents couldn’t do that when they were my age.

She also credits love and low stress as critical factors in her health. Beyond diet and exercise, emotional well-being plays an undeniable role.

Key Takeaways from Cara Brookman’s Daily Diet

• Prioritize protein, especially as you age—Brookman aims for multiple high-protein meals daily
• Don’t fear healthy fats from nuts, seeds, avocados, and quality olive oil
• Maximize nutrient density with wild berries, cruciferous vegetables, and microgreens
• Leverage supplements strategically—vitamin C, green powders, and plant-based protein
• Practice time-restricted eating to activate autophagy and support cellular health
• Avoid inflammatory foods like bread, processed items, and excessive caffeine
• Stay active and joyful—movement and emotional health are just as vital as nutrition

Brookman’s eating philosophy is simple yet profound: food can either heal you or harm you. At 57, she’s living proof that choosing whole, plant-based, nutrient-rich foods can keep you looking, feeling, and moving like someone decades younger.