Protein isn't just for bodybuilders. After 50, it becomes one of the most important nutrients in your diet — and most women aren't getting nearly enough of it.
Your body needs protein to maintain muscle mass, support bone health, keep your immune system strong, and help with recovery after exercise. Without adequate protein, you lose muscle faster, heal slower, and feel more fatigued.
The challenge? Many women over 50 are eating the same amount of protein they ate in their 30s, when their body was far more efficient at using it. After 50, you actually need more protein — not less — to maintain the same results.
Here are the 10 best protein sources to prioritise, along with practical tips on how to include more of each in your daily meals.
How Much Protein Do You Need After 50?
The standard recommendation is 0.8g per kilogram of body weight per day, but research increasingly shows this is too low for adults over 50. The British Journal of Sports Medicine recommends 1.2–1.6g per kilogram for older adults who exercise, and even sedentary adults over 50 benefit from at least 1.0–1.2g per kilogram.
For a 70kg woman, that's roughly 84–112g of protein per day — spread across 3–4 meals for optimal absorption.
1. Eggs (The Perfect Protein)
Eggs are one of the most complete, affordable, and versatile protein sources available. One large egg contains 6–7g of protein with all essential amino acids, plus vitamin D, B12, and choline (critical for brain health).
How to Eat More
- Start your day with 2–3 eggs (scrambled, poached, or as an omelette with vegetables)
- Hard-boil a batch on Sunday for quick snacks throughout the week
- Add a chopped boiled egg to salads for an easy protein boost
Protein per serve: 2 eggs = 12–14g protein
2. Greek Yoghurt (Protein Powerhouse)
Greek yoghurt contains roughly twice the protein of regular yoghurt — around 15–20g per 200g serve. It's also rich in calcium and probiotics, supporting both bone and gut health.
How to Eat More
- Have it for breakfast with berries, nuts, and a drizzle of honey
- Use it as a base for smoothies instead of milk
- Substitute it for sour cream in recipes
- Choose plain, unsweetened varieties to avoid excess sugar
Protein per serve: 200g = 15–20g protein
3. Salmon (Protein + Omega-3s)
Salmon is a nutritional superstar — high in protein (around 25g per 100g serve) and packed with omega-3 fatty acids that reduce inflammation, support heart health, and may help preserve muscle mass as you age.
How to Eat More
- Aim for 2–3 serves of oily fish per week
- Bake a fillet with lemon and herbs for a simple weeknight dinner
- Use canned salmon for quick salads, patties, or sandwich fillings
- Try smoked salmon on wholegrain toast with avocado for breakfast
Protein per serve: 150g fillet = 35–38g protein
4. Chicken Breast (Lean and Reliable)
Chicken breast is one of the leanest, most protein-dense foods available — roughly 31g of protein per 100g with very little fat. It's incredibly versatile and works in almost any cuisine.
How to Eat More
- Batch cook chicken breasts on the weekend for salads, wraps, and stir-fries
- Marinate in herbs, lemon, and olive oil for added flavour
- Shred leftover chicken into soups and casseroles
- Choose thigh cuts for more flavour if you find breast too dry
Protein per serve: 150g breast = 46–47g protein
5. Lentils (Plant-Based Powerhouse)
Lentils are one of the best plant-based protein sources, providing 9g of protein per 100g (cooked) along with iron, folate, and fibre. They're affordable, shelf-stable, and incredibly filling.
How to Eat More
- Add red lentils to soups and curries — they break down and thicken the dish
- Use green or brown lentils in salads with feta, herbs, and a lemon dressing
- Substitute half the mince in bolognese or tacos with cooked lentils
- Make a big batch of dhal for easy, protein-rich lunches
Protein per serve: 1 cup cooked = 18g protein
6. Cottage Cheese (The Underrated Champion)
Cottage cheese is making a comeback, and for good reason. It's incredibly high in protein — around 12–14g per 100g — and contains casein protein, which is absorbed slowly, making it ideal for sustained muscle repair (especially before bed).
How to Eat More
- Top with fruit and a sprinkle of cinnamon for a high-protein snack
- Blend into smoothies for a creamy, protein-rich base
- Spread on wholegrain toast with tomato and black pepper
- Use as a topping for baked potatoes instead of sour cream
Protein per serve: 200g = 24–28g protein
7. Tofu (Versatile Plant Protein)
Tofu provides 8–10g of protein per 100g and is a complete protein (containing all essential amino acids). It's also a good source of calcium and iron, and absorbs the flavour of whatever you cook it with.
How to Eat More
- Press firm tofu and pan-fry with soy sauce and sesame oil
- Crumble silken tofu into scrambles as an egg alternative
- Add cubed firm tofu to stir-fries, curries, and noodle soups
- Marinate and bake for crispy tofu bites
Protein per serve: 150g = 12–15g protein
8. Lean Beef (Iron + Protein)
Lean beef is one of the most nutrient-dense protein sources, providing 26g of protein per 100g along with highly absorbable iron, zinc, and B12 — all nutrients that women over 50 commonly lack.
How to Eat More
- Choose lean cuts like rump, sirloin, or eye fillet
- Slow-cook cheaper cuts for tender, flavourful stews
- Use lean mince for bolognese, meatballs, or stuffed capsicums
- Aim for 2–3 serves of red meat per week (balanced with fish and plant proteins)
Protein per serve: 150g = 39g protein
9. Almonds and Nut Butters (Protein + Healthy Fats)
While nuts aren't as protein-dense as animal sources, they provide 6g of protein per 30g serve along with healthy fats, vitamin E, and magnesium. They're perfect for snacking and adding to meals.
How to Eat More
- Keep a small container of almonds in your bag for on-the-go snacking
- Spread almond or peanut butter on toast, apple slices, or celery
- Add crushed nuts to porridge, yoghurt, and salads
- Choose natural nut butters without added sugar or salt
Protein per serve: 30g almonds = 6g protein; 2 tbsp almond butter = 7g protein
10. Tinned Tuna (Quick and Convenient)
Tinned tuna is one of the cheapest and most convenient protein sources — around 25g of protein per 100g. Keep a few tins in the pantry for those days when you need a quick, protein-rich meal.
How to Eat More
- Mix with Greek yoghurt (instead of mayo), lemon, and fresh herbs for a healthier tuna salad
- Toss through pasta with olives, capers, and cherry tomatoes
- Top a baked potato with tuna and sweetcorn
- Opt for tuna in springwater or olive oil over brine
Protein per serve: 1 tin (95g drained) = 24g protein
How to Hit Your Protein Goals Daily
The key is spreading your protein intake across all meals and snacks. Here's a sample day:
Sample High-Protein Day (~100g protein)
- Breakfast: 2 scrambled eggs + 1 slice wholegrain toast (14g)
- Morning snack: 200g Greek yoghurt with berries (18g)
- Lunch: Tinned tuna salad with lentils, spinach, and feta (30g)
- Afternoon snack: Apple with 2 tbsp almond butter (7g)
- Dinner: Baked salmon fillet with roasted vegetables (35g)
Total: ~104g protein
Quick Tips for Eating More Protein
- Protein first: Eat the protein portion of your meal first, before carbs and vegetables
- Every meal counts: Aim for at least 25–30g of protein per main meal
- Snack smart: Choose protein-rich snacks (yoghurt, nuts, boiled eggs, cottage cheese) over empty calories
- Prep ahead: Batch cook protein sources on the weekend so they're ready to grab
- Don't fear supplements: A quality whey or plant-based protein powder can help fill gaps, especially on busy days
Protein is the building block of your strength, your energy, and your independence after 50. You don't need complicated recipes or expensive superfoods — just smart, consistent choices at every meal. Start by adding one extra serve of protein to your day, and build from there. 💪