Fortunately, there are plenty of delicious ways to add more protein to your diet. Meat and seafood are obvious sources, but eggs, dairy products, beans, lentils, and nuts can also help you get more protein into your day. You can incorporate these high-protein foods into breakfast, lunch, dinner, and snacks.<\/p>\n
Ahead, learn more about how much protein you need to consume each day and ideas for foods to add to your shopping list. For more tips on building muscle, read up on what experts say about strength training<\/a> and the exercise every woman over 50 should be doing<\/a>.<\/p>\n How much protein do you need? <\/p>\n The Recommended Dietary Allowance<\/a> for protein is 0.8 grams per kilogram (or 0.36 grams per pound) of body weight, which is about 55 grams a day for a 150-pound person, explains Charlotte Cervantes<\/a>, PhD, RD, an associate professor and interim chair of the Didactic Program in Dietetics at Southeast Missouri State University<\/a>.<\/p>\n However, you need more if you\u2019re working out regularly and striving to build muscle, she adds. As a guide, Dardarian suggests aiming for 20 grams of protein at each meal, including breakfast, lunch, dinner, and snacks. \u201cThink of protein like fuel stops on a road trip, you need it at every stop, not just one big tank at the end,\u201d she says.<\/p>\n While protein is important for maintaining and building muscle, it \u201calone can\u2019t carry the load,\u201d Dardarian says. You need to eat a balanced diet that includes fruits, vegetables, and whole grains. \u201cProtein works only when carbs supply energy, calories cover daily needs, and exercise provides the stimulus,\u201d she adds.<\/p>\n Best protein sources for muscle gian Chicken Breast<\/p>\n Chicken breast is a complete protein, meaning it contains all the essential amino acids your body can\u2019t make on its own, Dardarian says. It\u2019s also \u201cadaptable to almost any meal,\u201d she says. You can add it to soups, salads, sandwiches, wraps \u2014 the list goes on. Three ounces of boneless, skinless chicken breast<\/a> have 25.9 grams, according to the USDA.<\/p>\n Eggs<\/p>\n Another complete protein, eggs are \u201cinexpensive, versatile, and easy to prepare,\u201d Dardarian says. They can be poached, scrambled, hard-boiled, or prepared any way you like. One large egg<\/a> contains 6.2 grams of protein, according to the USDA. If you\u2019re not a fan of the yolks, Cervantes suggests sticking to egg whites<\/a>. They don\u2019t have quite as much protein (3.6 grams each, per the USDA), but they\u2019re still a good source.<\/p>\n Salmon<\/p>\n Salmon is packed with protein, along with omega-3 fatty acids that help reduce inflammation and support muscle recovery after an intense workout, Dardarian says. Adding 100 grams (or about 3.5 ounces) of wild-caught salmon<\/a> to your plate will give you 22.3 grams of protein, according to the USDA.<\/p>\n Canned Tuna<\/p>\n Fish, in general, is a great source of protein for muscle-building, Cervantes says. Canned tuna is a convenient option \u2014 eat it with crackers, on a sandwich, or as a salad topping. Just over half of a can of tuna<\/a> (about 3 ounces) packed in water has 22 grams of protein, according to the USDA.<\/p>\n Shrimp<\/p>\n Shrimp and other shellfish are high in protein as well as vitamins B12 and E, zinc, iodine, and selenium, according to a 2024 study<\/a>. Eat 100 grams (or 3.5 ounces) of shrimp<\/a>, and you\u2019ll get 15.6 grams of protein, according to the USDA.<\/p>\n Lean beef<\/p>\n Lean cuts of meat are good sources of complete protein, Cervantes says. About 3.5 ounces of 90% lean ground beef<\/a> has 18.2 grams of protein, according to the USDA. The American Heart Association<\/a> suggests looking for \u201cround\u201d cuts of beef, which are lower in saturated fat, as well as \u201cchoice\u201d and \u201cselect\u201d grades and 90% or higher lean ground beef. Trim off or drain any excess fat to reduce your saturated fat intake.<\/p>\n Lean pork <\/p>\n Lean pork loin is low in saturated fat and gives you a wealth of protein for muscle gain. A 3.5-ounce serving of boneless pork loin<\/a> has 21.1 grams of protein and just 3.3 grams of saturated fat, according to the USDA.<\/p>\n Turkey breast<\/p>\n Similar to chicken breast, turkey is a versatile, lean protein. Eating poultry, in general, will increase your protein intake without too much saturated fat, Cervantes says. A serving of about 3.5 ounces (or 100 grams) of roasted, skinless turkey breast<\/a> has 30.1 grams of protein, the USDA says.<\/p>\n Mike Garten<\/p>\n Cottage Cheese<\/p>\n Cottage cheese has become quite trendy, mainly due to its high protein count<\/a>. A half-cup of low-fat cottage cheese<\/a> has 14 grams of protein, according to the USDA. Dardarian says the dairy product contains \u201cslow-digesting casein, a protein that fuels muscle repair for hours, especially during sleep.\u201d<\/p>\n Greek yogurt<\/p>\n Low-fat dairy products, like Greek yogurt, deliver a protein punch, while also offering calcium for bone health, Dardarian says. A 7-ounce container of plain low-fat Greek yogurt<\/a> contains nearly 20 grams of protein, according to the USDA. Just opt for unsweetened yogurt whenever possible, Cervantes adds.<\/p>\n Tofu<\/p>\n Soy-based products, including tofu, are complete proteins that are also plant-based. A half-cup of firm tofu<\/a> has 21.8 grams of protein, the USDA says. \u201cPlant-based proteins can be just as effective for building muscle,\u201d Cervantes says.<\/p>\n Edamame<\/p>\n Edamame, or young soybeans, is protein-, fiber-, and iron-rich, Dardarian says, and it\u2019s just \u201cas effective as many animal proteins\u201d for muscle gain. Edamame is also versatile: You can add it to salads or snack on it throughout the day. A half-cup of frozen edamame<\/a> has 9.2 grams of protein, according to the USDA.<\/p>\n Tempeh <\/p>\n Made from fermented soybeans<\/a>, tempeh is another high-protein, soy-based product that Cervantes recommends. A half-cup of tempeh<\/a> has 16.9 grams of protein, the USDA says. Research<\/a> suggests it may lower your risk for high cholesterol, type 2 diabetes, and some cancers and it could also have cognitive functioning, gut health, anti-aging, and mental health benefits, too.<\/p>\n Lentils<\/p>\n There\u2019s a lot to love about lentils: they cook quickly, go with tons of different flavors, and are full of plant-based protein. A half-cup has 23.6 grams of protein<\/a>. The legumes are also \u201cpacked with fiber and micronutrients, and a staple of Blue Zone diets linked to longevity,\u201d Dardarian says.<\/p>\n Chickpeas<\/p>\n Also known as garbanzo beans, chickpeas are a good source of quality protein and fiber, research<\/a> suggests. A half-cup of boiled chickpeas<\/a> has 7.3 grams of protein and 6.3 grams of fiber. Chickpeas are also a source of prebiotic fiber, which studies have linked<\/a> to better gut health as well as improved immunity.<\/p>\n Mike Garten<\/p>\n Other Beans<\/p>\n All beans are solid plant-based protein sources, Cervantes says. Take canned black beans<\/a>, for example: About 3.5 ounces has nearly 7 grams of protein, according to the USDA. Choose the beans you like best and add them to soups, salads, or pastas; it\u2019ll help you reach your protein goals.<\/p>\n Pumpkin seeds<\/p>\n Also known as pepitas, an ounce of raw pumpkin seeds<\/a> gives you about 9 grams of protein, according to the USDA. The seeds are also rich in magnesium and zinc, Dardarian says. \u201cMagnesium<\/a> is especially important for women because it supports muscle contraction, energy production, bone health, and recovery. Without enough, muscle cramps, fatigue, and poor sleep are more likely.\u201d<\/p>\n Walnuts (and Other Nuts and Seeds)<\/p>\n Nuts and seeds, in general, can help you meet your protein goals, Cervantes says. For example, about 1 ounce of raw walnuts<\/a> gives you 4.3 grams of protein, according to the USDA. Research<\/a> also shows that eating walnuts may increase knee and leg strength and improve balance and cognitive functioning.<\/p>\n Quinoa<\/p>\n This tiny grain is one of only a few complete plant-based proteins, says Dardarian, who calls it an \u201cexcellent plant-based staple.\u201d A half-cup of cooked quinoa<\/a> has 4 grams of protein, according to the USDA.<\/p>\n Oysters<\/p>\n Eat about 3 ounces of raw oysters<\/a>, and you\u2019ll get 8 grams of protein, according to the USDA. Dardarian says these mollusks are also one of the richest natural sources of zinc, and they\u2019re high in iron. \u201cAdequate iron<\/a> is essential for oxygen transport and energy production \u2014 without it, fatigue and poor exercise performance set in,\u201d she says. Adding lemon juice to your oysters can help your body absorb the iron more effectively.<\/p>\n Buckwheat<\/p>\n Despite its name, buckwheat is actually a seed, not a grain<\/a>, so it\u2019s suitable for gluten-free diets<\/a>. Cervantes says it\u2019s also a \u201chigh-quality plant protein source.\u201d A half-cup of buckwheat<\/a> has about 11 grams of protein, according to the USDA.<\/p>\n Chickpea Pasta<\/p>\n If you\u2019re looking for something different for pasta night, try spaghetti or penne made from chickpeas to up your protein intake, Dardarian says. About 3.5 ounces of chickpea pasta<\/a> has 24.6 grams of protein, according to the USDA. Chickpea pasta can turn \u201ccomfort food into a high-protein food,\u201d she says.<\/p>\n Beef Jerky<\/p>\n Put a few sticks of beef jerky in your bag and munch on them on the way home from the gym as a post-workout snack. A 1-ounce piece of beef jerky<\/a> has about 10 grams of protein, according to the USDA. Jerky from other types of meat, such as turkey, is also packed with protein.<\/p>\n Peanuts <\/p>\n These versatile legumes are rich in protein and fiber. Snack on 1 ounce of raw peanuts<\/a>, and you\u2019ll get 7 grams of protein and 2.4 grams of fiber, according to the USDA. Research<\/a> suggests that peanut powder protein could help grow muscle tissue and build strength.<\/p>\n Milk <\/p>\n You may remember the old tagline that milk \u201cdoes a body good<\/a>.\u201d There\u2019s a lot of truth to it. Consuming milk may help you build and grow muscle when it\u2019s paired with resistance training, research<\/a> shows. It\u2019s likely due to being protein-rich: a cup of low-fat milk<\/a> has about 8 grams of protein, according to the USDA.<\/p>\n You Might Also Like<\/p>\n","protected":false},"excerpt":{"rendered":"Protein is an essential nutrient, especially if you\u2019re looking to build muscle and get stronger. 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