I never thought that my life would include thinking about protein so much. 😅 But getting enough carbs and fats and fiber and micronutrients is relatively easy for me. Protein is the macronutrient that many of us struggle with.

Experts in the field of protein and aging recommend a protein intake between 1.1 and 2.0 g/kg/day or higher for older adults. It is estimated that 38% of adult men and 41% of adult women have dietary protein intakes below the RDA. (1) 

The proper amount of protein intake can prevent both sarcopenia (muscle mass loss) and also obesity. As we age, we will lose muscle mass unless we are actively strength training. It is possible to stay the same weight but have more body fat as you age. This is called a change in your body composition. More weight around your middle is common. ‘Belly fat’ is the most googled problem apparently! Adequate protein can help us both lose fat and gain muscle. 

Older people tend to eat less in general and certainly they eat less protein. I remember my grandmothers wanting to eat only tea and toast for dinner sometimes. They got more and more frail because of it. 

So one way to get in the amount  you need is to make sure your first meal has at least 30 grams of high quality protein. High quality just means the protein source has all the essential amino acids (like leucine) that the body can use to build muscle tissue. 

If you can get 30 grams at each meal and eat three meals a day, you will most likely be within the correct range. 

Some people will protest they don’t eat breakfast but whatever time you eat first thing after waking is considered break fast so don’t get stuck on that.

Here are three breakfasts I love that meet my goals.

1. Yogurt and Granola. 

If you get a high protein yogurt like greek yogurt or skye, you can get at least 20 grams of high quality protein if you eat enough of it. It is worth weighing how much you are eating once or twice to get the portion size right. 

I really like this granola which will add 10 grams of plant protein. 

I love any berries or cherries on top, I keep some frozen for convienience. 

2. Scrambled Eggs with cottage cheese.

This one seems weird but it is delicious! If you only eat eggs (which are nutritious) you would have to eat at least 5 eggs to get 30 grams of protein. If you add the cottage cheese to the eggs (you can blend it with an immersion blender before cooking)  and a bit of grated cheddar after the eggs are cooked, you don’t have to eat 5 eggs – which is a lot. 

3. Oatmeal with mix-ins.

You can make oatmeal higher in protein by either mixing in protein powder or by cooking it in high protein milk and adding some eggs whites at the end of cooking. I promise you don’t taste them!! A little over one cup of protein milk is 20 grams plus 1/3 a cup of egg whites is 10 grams. I love to add apples and a few walnuts plus cinnamon and brown sugar. Yes the walnuts have some protein but they are primarily a source of good fats.

Do you have a meal with 30 grams of protein you love? Share it with us in the comments below!