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How to Meet Your Protein Goals
Eating 25 grams of protein at each meal can help you stay strong and healthy. Here’s three days of meal planning that will get you there
Getting enough protein? This is what 25 grams can look like at mealtime.
Vidhya Nagarajan
Key takeaways
- About 28 percent of adults age 55+ consume less than 0.8 grams of protein per kilogram of body weight daily.
- Aiming for 25 grams of protein per meal can help support muscle strength.
- These meal ideas can help you reach enough protein of protein across your day.
As any retired athlete can tell you, physical strength naturally declines with age. But eating enough protein throughout the day can help you hold on to your strength and muscle mass, says Dr. Roger Fielding, a senior scientist at the Jean Mayer USDA Human Nutrition Research Center on Aging at Tufts University.
However, many older adults are not consuming enough protein. Research published last year in Clinical Nutrition found that 28 percent of adults over age 55 were consuming less than 0.8 grams of protein per kilogram of body weight per day (the recommended daily allowance) on average.
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Symptoms of protein deficiency generally don’t show up right away, so the best way to know if you’re getting enough protein is to track your intake. Fielding recommends at least 0.8 g/kg daily, a rate at which a 150-pound person would need 54 grams per day; at 200 pounds, one would need 72 grams.
Not consuming enough protein is consistently associated with sarcopenia, a condition where your muscle fibers shrink, leading to muscle weakness and loss of function. It’s more common as we age because the body naturally synthesizes less protein.
“Accelerated loss of muscle mass, coupled with a loss of muscle strength, increases the risk for falls, fractures, mortality and functional decline, including difficulty walking, climbing stairs, getting up out of a chair,” Fielding says. Reduced muscle mass is also linked to a weaker immune system and an increased risk of diabetes and cognitive impairment.
For older adults, 25 grams per meal, from a variety of plant and animal sources, can help meet the level needed to rebuild muscle mass and counter loss of strength as the body ages. Here’s what that can look like on your table.
Day 1
Starting the day with yogurt is an easy way to build protein into breakfast.
Vidhya Nagarajan
Breakfast
1 cup Greek yogurt, plus nuts
Plain Greek yogurt is an excellent source of protein, with about 20 grams per cup. Top with almonds, walnuts or granola to hit 25 grams.
Lunch
Lentil soup
Just half a cup of cooked lentils has 12 grams of protein. This little legume is satiating in a soup with celery and carrots, especially when cooked in bone broth, a protein-rich alternative to regular broth with as much as 10 grams per cup.
Dinner
A familiar favorite like spaghetti and meatballs can help you get enough protein.
Vidhya Nagarajan
Spaghetti and meatballs
One serving of spaghetti has about 8 grams of protein. Adding about four medium-size meatballs boosts this classic to 25 grams. A little Parmesan cheese adds extra protein.
Day 2
Breakfast
Three-egg omelet, stuffed
Three eggs have about 18 grams of protein. To get an omelet up to 25 grams, add feta and spinach or other protein-packed ingredients like cottage cheese, chicken or mushrooms.
Lunch
Chicken chili
One serving of ground chicken (4 ounces) already puts you over 20 grams of protein. This is a great ingredient for chili paired with the classic, go-to ingredients: tomatoes, beans, onions and seasonings.
Dinner
Grilled salmon
A 3-ounce piece of grilled salmon has about 25 grams of protein. Enjoy with roasted potatoes and asparagus for a balanced meal.
Day 3
Breakfast
Strawberry-banana smoothie
A breakfast smoothie might just be your secret weapon. A blended combination of 1 cup low-fat milk, a half cup low-fat Greek yogurt, 1 cup frozen strawberries, 1 banana, one-third cup oats and one-third cup kale provides a protein-packed start to your day.
Lunch
Turkey sandwich
Go classic with turkey (3 ounces) and cheese on whole-grain bread. Enjoy with carrots and an apple for a well-rounded midday meal worth 25 grams of protein.
Dinner
Tofu is a reliable source of protein in any stir-fry.
Tofu stir-fry
One serving of tofu (three-quarters of a cup) has about 16 grams of protein. Add a cup of veggies — like broccoli, carrots and bell peppers — and enjoy with white rice (half a cup) for about 25 grams of protein.
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