Protein in our diets is essential for good health, but how much of it do we really need? And do those needs change as we age? Read on to find out what I’ve learned about protein needs for older adults and what I’m doing to add more of it to my diet.

As I’ve focused on healthier eating this year, conflicting information about how much protein we need in our diets puzzled me. I heard numbers ranging from 50 to 150 grams a day. That’s a pretty big range. In October, I set a goal to get to the bottom of just how much protein I need in my diet.

What I learned about protein needs for older adults

Like most things related to health and nutrition, the number isn’t the same for everyone. Protein needs depend on age, health status, and how active we are. What I did learn, however, is that like many people, I wasn’t getting enough protein in my diet.

I started by watching a video series on the Over Fifty Fitness platform I subscribe to. I learned that the 57 grams recommended by the Canadian and US governments is the minimum amount needed to prevent deficiency, but we actually need more than that to maximize health.

The Over Fifty Fitness series recommended 1.6 to 2.0 grams of protein for every kilogram of body weight.

From there, I checked a number of other credible sources where I found different answers on protein needs for older adults.

• For postmenopausal women, the Mayo Clinic recommends a range of 1.0 to 1.2 grams for every kilogram of body weight. This is consistent with the recommendation of Alberta Health Services and the National Council on Aging for adults over 65.
• Stanford Medicine recommends a range of 1.2 to 1.6 grams for every kilogram of body weight for adults over 50.

So who’s right? Feeling a bit perplexed, I found this article on Super Age that made things a little clearer. The article suggests the 1.0 to 1.2 grams per kilogram range is the minimum, whereas the 1.2 to 1.6 range is the sweet spot for most older adults. People who are more active should aim for the higher end of the range.

Am I getting enough protein?

Earlier this year, after someone told me I should be eating 100 grams of protein a day, I started tracking my intake. Most days I was eating between 60 and 70 grams—above the 57 gram minimum, but a far cry from 100.

Armed with new information from my research on protein needs for older adults, I calculated I should be eating between 85 and 113 grams of protein a day if I use the 1.2 to 1.6 grams per kilogram range. I have work to do to get there.

Boosting my protein intake meal by meal

Eating more animal protein is the easiest way to boost protein intake. However, I’ve been trying to reduce my meat consumption because of the environmental impact so this poses a challenge for me. How do I increase my protein intake without eating more meat, and ideally without resorting to expensive protein powders or supplements?

I also learned that ideally, protein consumption should be evenly distributed throughout the day, so I took a closer look at some of my favourite foods by meal to look for opportunities.

Breakfast

I’m an early riser, so I usually have a light snack with my first cup of tea in the morning. I then eat breakfast a little later after my walk and workout.

My morning snack is usually either a hard boiled egg or a rice cake with peanut butter, giving me about 6 grams of protein.

Breakfast is either a smoothie, overnight oats, or Greek yogurt with berries and granola.

My breakfast smoothie has 17.5 grams of protein when I use hemp seeds. I tried swapping the hemp seeds for a scoop of protein powder. This boosted the protein content to 27.5 grams, but I really didn’t like the chalky texture. Switching to a half scoop of protein power and a tablespoon of hemp seeds improved the taste but was only 20.5 grams of protein—just 3 more than my original recipe. Given the high cost of protein powder, I’m wondering if it’s worth it.

My overnight oats recipe made with oat milk and plain Greek yogurt had 14 grams of protein. I switched up the recipe to use soy milk and cottage cheese instead. That boosted the protein content to 20 grams. Here’s my recipe if you want to give it a try.

Michelle’s overnight oats

• ½ cup rolled oats
• 1 tbsp chia seeds
• ½ cup soy milk or 2% milk
• ¼ cup cottage cheese
• 1 tbsp maple syrup

Mix all ingredients together in a mason jar or container. Cover and let sit in the fridge overnight. Stir and top with berries or nuts.

So between my morning snack and my breakfast, I’m at between 26 to 30 grams. On to lunch…

Lunch

For lunch, I often eat homemade soup. I’ve been using lentils instead of meat in many of my recipes. I was pleasantly surprised when I calculated the protein content of some of my favourite soup recipes.

• Vegan lentil tortilla soup has 19 grams of protein.
• Vegan chili has 16 grams of protein. Adding a cup of lentils to the recipe will boost that to 20 grams.
• Cabbage roll soup made with lentils instead of meat has only 7.5 grams.
• By far the big winner is split pea and ham soup, with 30 grams of protein per serving.

Check out Best homemade soup recipes to warm up winter for these and other soup recipes.

In summer, I like to eat salads for lunch, so I’ll be on the lookout for some high protein salad recipes for next summer.

Dinner

Dinner is probably the easiest of all as it’s the meal when I usually eat meat, although not every day. Thankfully, I love chicken and turkey. Poultry is one of the best sources of protein, and it has a lower environmental impact than other meats.

I explored some high protein sides as most vegetables are low in protein. Beans are excellent choices, but so are potatoes, rice, pasta, and whole grains like quinoa and millet.

I also found a delicious roasted edamame recipe that has 27 grams of protein per serving.

Roasted edamame with parmesan and hemp seeds

• 1 cup frozen edamame, thawed
• 2 tsp olive oil
• 2 tbsp parmesan cheese
• 1 or 2 cloves minced garlic

Toss all ingredients together. Roast in 400°F oven for 15 minutes. After roasting, sprinkle 1 tbsp hemp seeds on top, stir and serve.

Websites to explore for high-protein recipes

When I posted in my fitness community asking for suggestions on how to increase protein intake without adding meat or protein powders, members shared some terrific websites to explore. Here are some links. I’ll be sure to share any gems I find!

• Live Eat Learn – Vegetarian High Protein Recipes
• Plant Based RD – High Protein Recipes
• It Doesn’t Taste Like Chicken – High Protein Vegan Recipes

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I set an initial goal of 90 grams of protein a day, and I’m trying to get there without using protein powders or protein bars on most days. Watch for a progress check in my November goals update.

Do you have any favourite high protein recipes? Drop me a comment below to let me know.