High Quality Protein Sources for Midlife Health

Can I be straight with you? In the fall of 2023, I started really noticing body changes. I was not fitting into my clothes. I felt more winded riding up hills on my bike. I was perplexed because I am a nutritionist. I eat whole foods. I eat clean. I cook at home. I eat plant-forward.

I started engaging in strength training (this marked the beginning of my love affair with dumbbells and barbells, a story for another time). AND I tracked my food. I found out that my protein intake really varied. Some days it was as low as 60 grams. Other days, I hit 90 grams. My fiber was even more surprising. Some days it was as low as 20 grams.

The truth is, I am not alone. Many people are not getting enough protein. About 25% of the American population consumes less than 0.36 g per pound of body weight, when the bare minimum is closer to 0.5g per pound of body weight!

Why is protein intake so low in midlife women?

Protein is low in our food supply.

People may reach for higher-starch foods, which are cheaper, like bread, corn, potatoes, and sweet potatoes. Processed foods are low in protein. Most processed foods are rich in oils, sugars, corn, wheat, and soy, all of which are low-protein foods.

Most of the grains we eat are processed. Flours remove the outer layer of the grain, which is higher in protein than the endosperm, the inner layer of the grain.

Factory-farmed meats are higher in fat and lower in protein. It is harder to source leaner meats. Most Americans do not eat a ton of leafy vegetables, which are higher in protein than other plant foods. Restaurant food is higher in fat and lower in protein. Restaurants tend to use more oils in food prep, which lowers the percentage of protein eaten at a meal.

Women in midlife need 0.75 g to 1 g per pound of body weight or ideal body weight.

Protein matters for so many reasons. Eating 25–30% of your calories from protein supports...

• weight loss with physical activity and a healthy caloric intake

• better body composition, building muscle, and losing fat

• healthy blood sugar balance

• joint and bone health

• hair, skin, and nails

• GLP1 in your gut and lower food cravings

  
  

Read my article HERE to learn more about why protein is important.

Midlife Women Do Best with More Protein

Women in menopause do best when they're eating around 0.75g of protein per pound of body weight. So, for a 150 lb woman, that is 112.5 grams of protein. This can feel overwhelming. The key is to start with simple steps. You do not need to overhaul your entire diet. Make small changes to start.

• Add high-quality protein sources to every meal (not just dinner).

• Aim for 20–30 g per meal as a general guide.

• Make microshifts with your choices in pasta, bread, and vegetables.

• Choose examples like low-fat yogurt, edamame beans, tofu, eggs, or egg whites

  
  

What are high-quality protein sources?

High-quality protein sources are foods that contain a high protein-to-energy ratio (P:E ratio). In other words, foods where a large percentage of the energy comes from protein.

High-quality food is also real, whole food, with minimal additives. Knowing where your protein comes from is ideal. Aim to get food from farmers' markets, local grocery stores, and farmers whenever possible to support local agriculture and understand how your food is raised.

Here are several examples of foods containing ~15 grams of protein, listed in order of P:E ratios...

• 2.4 oz cooked chicken breast, 75 calories, protein is 80% of the total calories

• 5 oz tofu, 129 calories, protein is 46.5% of the total calories

• 2 eggs, 150 calories, protein is 40% of the total calories

• 170 grams cooked lentils, 200 calories, protein is 30% of total calories

• 2.5 oz almonds, 410 calories, protein is 5.8% of the total calories

  
  

Looking at the above, you can see why it can be hard to hit protein at 30% of your calories when eating vegan. Protein powders can become an essential staple to help hit this goal.

Let's look at some sources of protein and the amount of protein they contain!

Lean high-protein meats (4 oz serving) 

• Lean Beef Cuts (e.g., sirloin, tenderloin) – Protein: 24–26 g 

• Wild Game (e.g., venison, elk) – Protein: 23–25 g 

• Chicken Breast, Skinless, Boneless – Protein: 25–27 g 

• Chicken Thighs, Skinless, Boneless – Protein: 23–24 g 

• Ground Venison, Chicken or Turkey (Lean, 93% lean) – Protein: 22–24 g 

• Pork Tenderloin – Protein: 22–24 g

Lean high-protein seafood (4 oz serving) 

• White Fish: sole, flounder, tilapia, cod – Protein: 20–23 g 

• Wild Planet Sardines Canned in Water – Protein: 22–25 g 

• Skipjack Tuna, Canned in Water – Protein: 22–24 g 

• Shellfish: Shrimp, Crab, Lobster – Protein: 20–25 g 

• Other Fish: Wild Salmon, Haddock, Halibut – Protein: 23–25 g

Lean Deli Meats (per 2 oz serving) 

• Applegate Farms Savory Turkey Sausage – Protein: 12–14 g 

• Bilinski’s (Chicken or Turkey) – Protein: 12–14 g 

• Healthy Ham (Lean, Sliced) – Protein: 10–12 g 

• Canadian Bacon (Lean, Sliced) – Protein: 12–14 g

Dairy & Eggs 

• 1 Egg – Protein: 6 g 

• 2 Egg Whites – Protein: 7.2 g 

• 8 oz Greek Yogurt, Low to Non-Fat (Cow, Sheep, Goat) – Protein: 15–20 g 

• 8 oz Cottage Cheese, Cultured, Low to No Fat – Protein: 22–28 g 

• 8 oz Kefir, Low to Non-Fat (Cow, Sheep, Goat) – Protein: 8–12 g 

• 2 oz Mozzarella, Low Fat – Protein: 14 g

Highest plant protein sources 

• Seitan (4 oz) – Protein: 36 g Organic Tofu (4 oz) – Protein: 12 g (firm or high protein) 

• Tempeh (3 oz) – Protein: 19 g 

• TVP (¼ cup) – Protein: 13 g 

• Nutritional yeast (2 tbsp) – Protein: 6 g 

• PB2 or Naked peanut butter powder (2 tbsp) – Protein: 6 g

High-Protein Beans (per cup cooked) 

• Soy – Protein: 32 g 

• Edamame – Protein: 18.4 g 

• Lentils – Protein: 17.9 g 

• Kidney Beans – Protein: 15.3 g 

• Black Beans – Protein: 15.2 g 

• Navy Beans – Protein: 15 g

High-Protein Nondairy Milks (per cup) 

• Silk Organic Soy, Unsweetened – Protein: 7 g 

• Organic Ripple (Pea) – Protein: 8 g 

• Good Karma Flax Milk – Protein: 5 g

High Protein Seeds & Nuts (per 1 oz serving) 

• Hemp seeds – Protein: 9.5 g  

• Seapoint Farms dry roasted edamame – Protein: 12.5 g  

• Pumpkin seeds (pepitas) – Protein: 8.5 g  

• Peanuts – Protein: 7.0 g  

• Almonds – Protein: 6.0 g  

• Pistachios – Protein: 6.0 g  

• Sunflower seeds – Protein: 5.8 g  

• Flaxseeds (whole) – Protein: 5.2 g  

• Sesame seeds – Protein: 5.0 g  

• Chia seeds – Protein: 4.7 g

Highest Protein Grains (per cup cooked) 

• Wheat berries – Protein: 14 g  

• Spelt – Protein: 10.7 g  

• Amaranth – Protein: 9 g  

• Teff – Protein: 9 g  

• Quinoa – Protein: 8 g

Highest Protein Pastas (1 oz dry serving) 

• Kaizen (Lupini Bean Pasta) – Protein: 8–9 g 

• Explore Cuisine (Black Bean Pasta) – Protein: 10–12 g 

• Explore Cuisine (Edamame Pasta) – Protein: 11–13 g 

• Chickpea Pasta (various brands) – Protein: 8–9 g 

• Whole Wheat Pasta – Protein: 4–5 g

Highest Protein Veggies (per 50 kcal serving) 

• Spinach (cooked) – Protein: ~6.3 g Mustard greens (cooked) – Protein: ~5.4 g 

• Collard greens (cooked) – Protein: ~5.3 g 

• Swiss chard (cooked) – Protein: ~4.8 g 

• Asparagus (cooked) – Protein: ~4.5 g 

• Broccoli (cooked) – Protein: ~4.2 g 

• Brussels sprouts (cooked) – Protein: ~3.7 g 

• Kale (cooked) – Protein: ~3.3 g 

• Artichokes (cooked) – Protein: ~3.2 g 

• Mushrooms (cooked) – Protein: ~3.0 g 

• Cauliflower (cooked) – Protein: ~2.8 g

Some of my favorite resources for cooking higher protein meals with plenty of fiber… 

• Lillie Eats and Tells

• Healthy Girl Kitchen

• Eat the Gains

• Nutrition by Kylie

Sample Meal Plan from Rebecca Snow Nutrition 

I love this meal plan because the food is colorful, homemade, and vibrant. Every meal is balanced with fiber and protein. There is a ton of variety. Meals are interesting and varied. There are lots of medicinal foods included, like turmeric, blueberries, beans, kefir, and more.

Click HERE to grab it!

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