- After 50, protein is crucial for supporting muscle, bone and overall health.
- Include high-protein foods like salmon, strained (Greek-style) yogurt, cottage cheese, tofu, beans, lentils and chicken.
- These foods offer other nutrients like calcium, vitamin D, omega-3s and fiber for healthy aging.
Fifty is the new 30—women hitting this milestone are thriving in their careers, hobbies and family life, leaving behind the uncertainty of earlier years. The one thing that doesn’t get easier? Maintaining bone and muscle strength. “As women move through menopause, the natural decline in estrogen accelerates the loss of both muscle and bone mass,” says Erin Palinski-Wade, RD, CDCES.
But a frail future isn’t inevitable. A high-protein diet can help preserve lean muscle and functional independence for years to come, Palinski-Wade explains. Research shows consuming at least 1 to 1.2 grams of protein per kilogram of body weight daily (0.45–0.54 grams/pound/day), combined with regular exercise, can help maintain or even increase skeletal muscle mass.
To hit your protein goals, dietitians suggest incorporating these seven high-protein foods into your regular meals.
Salmon
If you’re looking for a protein-rich option that supports healthy aging, fatty fish like salmon is a top choice. A 3-ounce fillet provides an impressive 23 grams of protein. “Salmon provides high-quality protein for muscle maintenance plus omega-3 fatty acids that support heart health and may reduce inflammation, which becomes more important postmenopause when cardiovascular risk increases,” says Ana Reisdorf, M.S., RD.
Salmon is also one of the few foods that are naturally rich in vitamin D, with a 3-ounce fillet offering 71% of the Daily Value. Along with protein and healthy fats, maintaining adequate vitamin D is associated with a lower risk of fractures, heart disease, genitourinary syndrome and certain cancers.
Strained (Greek-Style) Yogurt
If you’re not already using strained (Greek-style) yogurt in everything from smoothies to oatmeal and chicken salad, your 50s are a perfect time to start. Reisdorf explains that it’s a rich source of protein and calcium, supporting bone and muscle health, while also supplying probiotics to support the gut microbiome.
A 7-ounce container of plain strained (Greek-style) yogurt has 20 grams of protein and 18% of the DV for calcium. Even better, choose a yogurt that is fortified with vitamin D, which can help your bones absorb and use calcium more effectively.
Black Beans
Plant-based proteins can be just as beneficial as animal-based, bringing with them a number of other valuable nutrients. “Black beans are high in both protein and soluble fiber, which helps regulate blood sugar and cholesterol,” says Reisdorf. One cup of cooked black beans has 15 grams of protein and 15 grams of fiber—more than half of the daily fiber recommendation.
After 50, a high-fiber diet supports a healthy metabolism, insulin sensitivity and insulin secretion, while minimizing the risk of metabolic syndrome—thanks in large part to fiber’s positive effects on the gut microbiome.
Tofu
A half-cup serving of firm tofu provides 22 grams of protein, along with a host of other nutrients and compounds that support premenopause and menopause symptoms. “Plant compounds [in tofu] called isoflavones may help ease menopausal symptoms such as hot flashes,” explains Sapna Peruvemba, M.S., RDN.
For instance, a recent small study found that women who followed a low-fat vegan diet including soybeans experienced a 92% reduction in hot flash symptoms, while the control group saw no change. Researchers attributed this effect to the isoflavone daidzein, though other dietary factors may have also contributed.
If that wasn’t enough reason to eat more tofu, Peruvemba adds that calcium-set tofu and fortified soy milk also provide calcium and vitamin D, helping to support strong bones and reduce age-related bone loss.
Lentils
Whether you follow a plant-based diet or just want a nutrient boost, lentils are a smart choice. One cup of cooked lentils offers 18 grams of protein, and they can be added to soups, veggie burgers and casseroles or even mixed with ground meat in dishes like spaghetti or tacos.
“In addition to their protein content, lentils are also high in iron and fiber. Adequate iron helps prevent fatigue, while fiber supports digestive health and blood sugar control, which are all common challenges as we age,” says Jane Leverich, M.S., RDN. One cup of lentils provides 37% of the DV for iron and 16 grams of fiber.
Chicken
Chicken is a protein-rich classic—and for good reason. A 3.5-ounce skinless chicken breast contains 23 grams of high-quality protein and just 2 grams of fat, making it a lean, easy way to reach your protein goals. Marita Radloff, M.S., RDN, LD, recommends using ground chicken instead of ground beef for a leaner protein that’s lower in fat and calories, but still delivers on flavor. “This is especially important for women over 50, since declining hormones can lead to weight gain,” she adds.
Prioritizing lean protein like chicken, along with increased physical activity, can help reduce the risk of significant weight gain and support metabolic health in your 50s and beyond.
Cottage Cheese
There’s a reason cottage cheese is having a moment, and it doesn’t seem to be going anywhere anytime soon. A cup of low-fat cottage cheese delivers 24 grams of protein for under 200 calories, and its versatility is unmatched. Stir it into oatmeal, blend it into cheesecake, toss it with pasta, fold it into pancakes or scramble it with eggs—the possibilities are truly limitless.
“Cottage cheese is a concentrated source of high-quality protein that’s lower in carbs for those with diabetes or insulin resistance,” says Lisa Andrews, M.Ed., RD, LD. She notes that choosing lower-fat varieties also keeps calories and saturated fats in check.
For older women, cottage cheese may support heart health, as glucose intolerance, dyslipidemia and abdominal obesity are common risk factors. Research analyzing the diets of over 35,000 postmenopausal women found that higher dairy intake was associated with improved lipid profiles, better insulin response and reduced inflammation—giving you yet another reason to add dairy to your daily routine.
Our Expert Take
Prioritizing protein after 50 isn’t just about building muscle—it’s about maintaining strength, independence and overall health as you age. From salmon and cottage cheese to black beans and tofu, there are many nutrient-packed, high-protein foods to include in your weekly meals.
