What Protein in a Day Looks Like
As we age, maintaining adequate protein intake becomes more important for overall health. This increased need for protein is primarily due to age-related changes such as the gradual loss of muscle mass (sarcopenia), which can impact strength, mobility, and metabolic rate. Eating enough protein supports muscle preservation, aids in weight management, and contributes to bone health—all critical at this stage of life.
For example, a woman with an ideal body weight of 150 pounds should aim for approximately 1 gram of protein per pound of body weight would be approximately 150 grams of protein daily.
To meet your protein needs, try to incorporate a variety of protein sources throughout the day to make sure you get all your essential amino acids and nutrients needed for optimal health. To give you an idea of what this looks like, here’s an example of roughly 130–150 grams in a day:
Breakfast (40g protein)
- 3 whole eggs + 1 egg white (22g protein)
- 1 cup sautéed spinach, mushrooms, and bell peppers (2g protein)
- 1 slice whole grain toast with 1 tbsp almond butter (5g protein)
- ½ cup Greek yogurt (10g protein)
Snack (25g protein)
- 1 scoop whey or plant-based protein mixed with coffee and/or unsweetened almond milk (25g protein)
Lunch (35g protein)
- 5 oz grilled chicken breast (40g protein)
- ½ cup cooked lentils (9g protein)
- 1 cup roasted vegetables (broccoli & zucchini or Brussels sprouts & asparagus)
- ½ cup quinoa (4g protein)
- 1 tbsp olive oil
Snack Options (20–30g protein, depending on choice)
- 1 small can of tuna with whole-grain crackers (20g protein)
- ½ cup cottage cheese with chia seeds (12g protein)
- Blueberry protein smoothie (½ cup frozen blueberries, 1 scoop collagen/protein powder, 1 tbsp flax or chia seeds) – 10–15g protein
Dinner (35g protein)
- 5 oz salmon or lean beef (35g protein)
- ½ cup black beans or chickpeas (7g protein)
- 1 cup roasted or steamed broccoli and cauliflower (4g protein)
- ½ medium sweet potato (2g protein)
🔥 Protein increases thermogenesis, so your body burns more calories digesting protein than it does carbs or fats
For additional meal options, check out the 7-Day Longevity Plan
