Your Protein Is Probably Too Low Here Are 11 Easy Fixes
Most people think protein means chicken, eggs, and a shake.
That is not wrong. It is just incomplete. When your protein options are limited, you tend to fall short without noticing, especially on busy days when meals are built around convenience.
Here is the bottom line: Protein matters more as you age because it supports lean muscle, strength, recovery, and day-to-day function, and many older adults benefit from higher protein intakes than the minimum baseline. (Bauer et al., 2013; Nowson & O’Connell, 2015)
This post is simple on purpose. You will get a list of protein sources most people overlook, plus a practical way to structure protein so you stop guessing and start hitting a number that supports your goals.
Why Protein Matters More as You Age
Aging does not automatically make you weak. But it does make consistency matter more.
If you are not strength training and you are not eating enough protein, muscle tends to drift down over time. Not overnight. Slowly. And that often shows up as less strength, less power, more fatigue, more aches, and a body that feels harder to maintain.
That is why protein is not just a fitness topic. Muscle is your performance engine. It supports how you move, how you recover, how you tolerate training, and how you hold on to a healthy metabolism.
The research supports prioritizing protein as you get older. The PROT AGE Study Group published evidence-based recommendations suggesting older adults often need more protein than younger adults to help maintain and regain lean mass and function. They commonly recommend 1.0 to 1.2 g/kg/day, with higher targets often suggested for active individuals. (Bauer et al., 2013)
A review in Nutrients reaches a similar conclusion. Many older adults appear to benefit from protein intakes above the minimum RDA, especially when paired with resistance training. (Nowson & O’Connell, 2015)
Practical takeaway: if your goal is to stay strong, lean, and capable, protein cannot be an afterthought. It needs to be a priority.
The Big Mistake Most People Make: They Underdose Protein Per Meal
Most people do not have a knowledge problem with protein. They have a protein distribution problem.
They will have a low-protein breakfast, a light lunch, and then try to make up for it at dinner. Some days they still hit a decent total. Most days they do not. And even when they do, the pattern usually does not help as much as they think.
As you get older, your muscles can become less responsive to smaller doses of protein at meals, a phenomenon called anabolic resistance. The practical takeaway is simple: a breakfast with 10 to 15 grams of protein often is not a strong enough signal to maximally stimulate muscle protein synthesis. A study comparing younger and older men found that older men required a higher relative protein dose in a single meal to reach a plateau in muscle protein synthesis, with a breakpoint around 0.40 g/kg. (Moore et al., 2015)
You do not need to live in a spreadsheet. You just need to stop treating protein like something you handle at dinner.
Build your day around three protein anchors.
Breakfast is the first anchor. If breakfast is mostly carbs and coffee, you are behind before the day starts. A strong protein breakfast makes it easier to control hunger, stabilize cravings, and keep lunch from turning into a random grab-and-go.
Lunch is the second anchor. Lunch is where most adults accidentally eat like teenagers: quick, convenient, and low in protein. Fix lunch, and you usually fix your day.
Dinner is your third anchor. Dinner is where protein is easiest. Which is exactly why it cannot be the only meal where you do it right.
Total daily protein still matters. In a controlled trial in older adults, a higher total protein intake (1.5 g per kg per day vs. 0.8 g per kg per day) improved whole-body net protein balance primarily by altering protein synthesis. (Kim et al., 2015)
The goal is not perfection. The goal is consistency.
A simple structure that works for most adults is protein at breakfast, lunch, and dinner, plus one protein-focused snack if needed.
How Much Protein Do You Need?
There is not one perfect number. There is a range that works, and a structure that makes it easy.
Older adult recommendations and reviews commonly suggest daily intakes of 1.0 to 1.2 g/kg/day, often higher if active. (Bauer et al., 2013; Nowson & O’Connell, 2015)
For exercising individuals, research commonly summarizes that higher daily protein intakes can support training adaptations and body composition goals. (Jäger et al., 2017)
If you want a practical starting point that does not require overthinking, start by getting protein at all three meals. If you train two to four days per week and want body composition changes, aim higher and be more consistent.
If you want an easy, real-world way to estimate without converting units, most adults do well aiming for roughly 25 to 40 grams of protein per meal. Larger bodies and harder training often need the higher end. Smaller bodies and lighter training can live in the lower end.
If you like a simple example, a 170-pound adult is about 77 kg. Using the per-meal breakpoint idea from Moore et al. (2015), 0.40 g per kg per meal is about 31 grams per meal. Three meals gets you to about 93 grams per day. That is not a magic number, but it shows why 10 to 15 grams at breakfast is usually not enough.
11 Surprising Sources of Protein (That Make Hitting Your Target Easier)
Protein amounts vary by brand and serving size. Use these as realistic options, then check your labels for the exact number.
If you want this post to actually improve your protein intake, do not just read the list. Pick three or four of these and keep them in rotation.
Cottage cheese
Most people forget how protein dense this is. It is one of the easiest ways to get a strong protein dose without cooking.
Typical use: 1 cup cottage cheese often lands around 25 to 30 grams of protein depending on the brand.
Practical meals: a sweet bowl with berries and cinnamon. A savory bowl with tomatoes, cucumbers, salt, pepper, and olive oil. A high protein toast with cottage cheese on toast and smoked salmon or turkey.
2. Greek yogurt, strained
Not all yogurt is high protein. Strained Greek yogurt is.
Typical use: 1 cup often lands around 18 to 25 grams depending on the brand.
Practical meals: a breakfast bowl with yogurt, berries, and pumpkin seeds. A dip with yogurt and seasoning with veggies. A dessert swap with yogurt, cocoa powder, and a small amount of sweetener.
3. Edamame
This is a snack that has enough protein to matter, plus fiber.
Typical use: 1 cup shelled edamame is often around 17 to 19 grams.
Practical meals: steam and salt it as an afternoon snack. Toss it into salads or rice bowls. Add it to stir fry for extra volume and protein.
4. Lentil pasta or chickpea pasta
If you eat pasta, this is one of the easiest upgrades you can make.
Typical use: many legume pastas are roughly 12 to 15 grams per 2 oz dry serving, depending on the brand.
Practical meals: lentil pasta with turkey meat sauce. Lentil pasta with shrimp, garlic, and olive oil. Chickpea pasta with chicken, pesto, and spinach.
5. Canned salmon or sardines
Convenience protein that does not require cooking. If lunch is your weak point, this is one of the best fixes.
Typical use: 1 can or packet often lands around 20 to 25 grams or more.
Practical meals: salmon packet with microwave rice and veggies. Sardines on toast with mustard or hot sauce. Tuna or salmon salad using Greek yogurt instead of mayo.
6.Pumpkin seeds
Not a main protein by itself, but a high value add on that makes meals more protein dense.
Typical use: 1 oz is often around 8 to 9 grams.
Practical meals: sprinkle on yogurt bowls, add to salads, mix into oatmeal.
7. Ultra filtered milk
Higher protein per cup than standard milk. An easy way to increase protein without changing the meal much.
Typical use: many ultra filtered milks are about 13 grams per cup.
Practical meals: coffee or a latte with ultra filtered milk. Smoothies. Overnight oats.
8. High protein wraps or tortillas
A simple swap that boosts your total without extra effort.
Typical use: many high protein wraps add about 8 to 15 grams depending on the brand.
Practical meals: a breakfast wrap with eggs, egg whites, and cheese. A tuna wrap with tuna, Greek yogurt, and pickles. A turkey wrap with turkey, cheese, and veggies.
9. Frozen shrimp
One of the fastest real food proteins you can cook.
Typical use: 4 to 6 oz shrimp often lands around 20 to 35 grams.
Practical meals: shrimp tacos. Shrimp stir fry. Shrimp with rice and veggies.
10. Tempeh
A non meat option that feels more substantial than tofu.
Typical use: 3 to 4 oz tempeh often lands around 15 to 20 grams or more.
Practical meals: slice it, season it, crisp it in a pan, and add it to bowls or salads. Tempeh with rice, veggies, and sauce.
11. Egg whites as an add on
One of the cleanest ways to increase protein at breakfast.
Typical use: 1 half cup liquid egg whites is often about 12 to 13 grams.
Practical meals: add egg whites to whole eggs for a higher protein scramble. A breakfast wrap with eggs and egg whites.
Make Protein Automatic (Simple Systems That Work)
Most people read lists like this, get motivated, then fall back into old patterns because the plan does not fit their life.
So use a system.
First, use the protein anchor rule. Pick the protein first, then build the meal around it.
Second, use the 3+1 structure. Get protein at breakfast, lunch, and dinner. If you need it, add one snack.
Third, keep emergency protein on hand. If you have these at home, protein does not disappear when your day gets busy. Greek yogurt, cottage cheese, tuna or salmon packets, frozen shrimp, and protein powder all work.
Fourth, fix the two meals that usually fail. For most adults, breakfast fails because it is rushed. Lunch fails because it is random. If you clean those up, dinner becomes a bonus instead of a rescue mission.
Sample Day Templates
These are examples, not rules. The point is to show what protein forward looks like in real life.
Template A, simple and repeatable.
Breakfast: Greek yogurt bowl with Greek yogurt, berries, and pumpkin seeds.
Lunch: high protein wrap with turkey, cheese, and veggies, plus fruit.
Dinner: shrimp stir fry with shrimp, rice, and veggies.
Snack if needed: cottage cheese.
Template B, higher protein day for someone training.
Breakfast: eggs and egg whites scramble plus fruit.
Lunch: salmon packet bowl with salmon, rice, and veggies.
Dinner: lentil pasta with meat sauce.
Snack: Greek yogurt or a protein shake.
Common Mistakes That Keep People Stuck
Relying on one big dinner to make up for it. Choosing foods that sound high protein but are not. Not having fast lunch options that are protein forward. Skipping protein when dieting, then wondering why hunger and cravings increase.
Protein and Strength Training: The Results Multiplier
If your goal is to age well, training matters. Protein makes that training more productive.
A meta analysis found protein supplementation increases gains in fat free mass and strength during prolonged resistance type exercise training in younger and older subjects. (Cermak et al., 2012)
A larger systematic review, meta analysis, and meta regression reported that protein supplementation significantly enhances changes in strength and size during prolonged resistance training in healthy adults, with the impact influenced by factors like age and training status. (Morton et al., 2018)
The ISSN position stand summarizes the practical bottom line: if you train, protein supports muscle protein synthesis and helps drive the adaptations you are working for. Timing is generally flexible, but total daily intake and consistency matter. (Jäger et al., 2017)
FAQ
Is protein timing important?
Total daily protein is the main driver. But for many adults, the biggest win is getting a meaningful dose at breakfast and lunch instead of waiting until dinner. (Moore et al., 2015)
Is higher protein safe?
For generally healthy adults, higher protein intakes are commonly used in training and aging research and are included in evidence-based recommendations and position stands. If you have kidney disease or a medical condition that affects protein needs, follow clinician guidance.
Can you build muscle after 40?
Yes. Resistance training provides the signal. Protein supports recovery and adaptation.
How much protein should I get per meal?
Instead of obsessing, stop underdosing the early meals. Older adults may require a higher relative dose per meal to maximize muscle protein synthesis. (Moore et al., 2015)
The Next Step If You Want Consistency and Results
Most commercial gyms follow the same model. They let you join with no plan, no coaching, and no accountability. You get access to equipment, then you are on your own.
That is why so many people pay a monthly membership fee and still do not get results. They do not need more machines. They need guidance, direction, and follow-through.
We are not Planet Fitness, and we are not a big box gym. We do not hand you a key tag and hope you figure it out.
Here is what we do instead.
We start with a conversation about your goals, your schedule, and your current habits. Then we set a realistic protein target based on your body weight, your training, and what you can actually sustain.
You get a simple structure for your day, protein at breakfast, lunch, and dinner, plus a snack if needed, and we help you pick the foods that fit your preferences.
If you train with us, we connect nutrition to training. Your program is built around strength, progressions, and long-term results, not random workouts. We coach you through it, track progress, and adjust the plan.
If you want help turning this into something you can follow, here are three next steps.
Book a nutrition consult, and we will set your target, build your structure, and give you a plan you can execute.
Join coaching so your training and nutrition work together for strength, body composition, and long-term performance.
References (APA)
Bauer, J., Biolo, G., Cederholm, T., et al. (2013). Evidence based recommendations for optimal dietary protein intake in older people: A position paper from the PROT AGE Study Group. Journal of the American Medical Directors Association, 14(8), 542 to 559. https://doi.org/10.1016/j.jamda.2013.05.021
Cermak, N. M., Res, P. T., de Groot, L. C. P. G. M., Saris, W. H. M., & van Loon, L. J. C. (2012). Protein supplementation augments the adaptive response of skeletal muscle to resistance type exercise training: A meta analysis. The American Journal of Clinical Nutrition, 96(6), 1454 to 1464. https://doi.org/10.3945/ajcn.112.037556
Jäger, R., Kerksick, C. M., Campbell, B. I., et al. (2017). International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20. https://doi.org/10.1186/s12970-017-0177-8
Kim, I. Y., Schutzler, S., Schrader, A., et al. (2015). Quantity of dietary protein intake, but not pattern of intake, affects net protein balance primarily through differences in protein synthesis in older adults. American Journal of Physiology Endocrinology and Metabolism. https://doi.org/10.1152/ajpendo.00382.2014
Moore, D. R., Churchward Venne, T. A., Witard, O., et al. (2015). Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men. The Journals of Gerontology: Series A, 70(1), 57 to 62. https://doi.org/10.1093/gerona/glu103
Nowson, C., & O’Connell, S. (2015). Protein requirements and recommendations for older people: A review. Nutrients, 7(8), 6874 to 6899. https://doi.org/10.3390/nu7085311
Morton, R. W., Murphy, K. T., McKellar, S. R., et al. (2018). A systematic review, meta analysis and meta regression of the effect of protein supplementation on resistance training induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376 to 384. https://doi.org/10.1136/bjsports-2017-097608
