High-Protein Foods for Adults Over 60
Protein helps you keep and build muscle, and that matters more after 60 than at any other age. The easiest way to get enough is to include a protein-rich food at regular meals. You do not need supplements or special products. Everyday foods do the job well.
Start with breakfast
Eggs, Greek yogurt, or milk in your coffee all add protein early in the day. Starting with protein makes the rest of the day easier.
Include protein at each meal
Spreading protein across the day works better than loading it all into dinner. Aim for a palm-sized protein source at each meal.
Choose foods you will actually eat
The best protein source is one you enjoy and will keep eating. Pick foods you like and build from there.
Easy High-Protein Foods
These are everyday foods you can find at any grocery store. Protein amounts vary by portion, but these are good general references.
Eggs
About 6 grams each. Easy to digest, versatile, and one of the simplest ways to start the day.
Greek yogurt
About 15 to 20 grams per cup. Good for breakfast or a snack, and it also provides calcium.
Cottage cheese
About 12 to 15 grams per half cup. Mild, easy to eat, and works well with fruit or on its own.
Chicken
About 25 to 30 grams per 4-ounce serving. Lean, filling, and easy to cook in bulk.
Fish
About 20 to 25 grams per serving. Salmon, tuna, and white fish are all good choices.
Lean meats
About 25 to 30 grams per 4-ounce serving. Turkey and lean beef both work well.
Beans and lentils
About 7 to 9 grams per half cup. Plant protein plus fiber, which helps you feel full.
Milk or dairy alternatives
About 8 grams per cup of milk. If you use plant milk, choose one that is fortified with protein.
Simple Meal Ideas
You do not need to eat perfectly. You just need to include protein regularly. Here are a few simple combinations:
- Breakfast: two eggs, toast, and a glass of milk.
- Lunch: chicken or tuna salad with beans on the side.
- Snack: Greek yogurt with fruit, or cottage cheese with crackers.
- Dinner: fish or chicken with rice and vegetables.
Add one protein-rich food to your next meal and see how it feels. Small, consistent changes add up over time.
How Much Protein Do You Need?
If you want to know the exact amounts and why protein matters so much after 60, our Protein After 60 guide breaks it down in plain language.
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