1. Chicken Kabobs
Chicken is one of the most widely enjoyed protein options out there—and with good reason! Nanavati says it's one of the best foods you can eat every day over 40 if you're trying to gain muscle. As she notes, "[Chicken breast] is relatively low in calories and fat, and is high in protein. This makes it an ideal choice for those looking to build muscle mass." Additionally, this meat is packed with helpful nutrients like vitamin B6, which will help your body metabolize all that protein. It's also a good source of niacin, another vitamin that's great for your overall health, especially when it comes to your nervous system.
Luckily, chicken is as versatile and delicious as it is healthy. Try marinating it and grilling it up, adding it to a salad, making a power bowl, or even putting it in veggie-packed tacos. Yum!
2. Eggs
Eggs are another one of the most popular protein options, and there's so many different ways to cook them. They're also a classic, versatile, tried and true breakfast foods. You can scramble them, make a veggie omelette, enjoy them sunny side up with a side of toast... the possibilities are endless. And that's a good thing, because Dr. Boyer says adding eggs to your plate each morning is one of the best ways to up your protein intake in order to build muscle and lose fat.
"One large egg contains approximately 6 grams of protein," he notes. Tasty and nutritious!
3. Nut butter
Looking for a protein-packed snack? Reach for some nut butter! Whether you're smearing it on toast, mixing it into your oats, or just grabbing a quick spoonful (we don't judge you!), nut butter is a fantastic source of protein.
It also makes a great addition to your breakfast. "Nut butter like peanut butter and almond butter is a great way to add protein to your breakfast routine," Dr. Boyer notes. Just be careful to avoid varieties with a lot of added sugar, as this can negate all the benefits and slow your weight loss progress.
4. Fish
Love seafood? You're in luck! Fish is one of the best high-protein superfoods for individuals over 40 aiming to build muscle and shed excess fat. Packed with high-quality protein and essential omega-3 fatty acids, fish like salmon, trout, and tuna, can help optimize body composition.
"Fish are high in many nutrients and healthy fats. They are quite low in calories and loaded with protein. This is great for helping people lose weight while building muscle. Additionally, all of the nutrients in fish are great for those over the age of 40 in supporting healthy joints, bones, brain health, and heart health," Feder tells us. Plus, it's delicious.
5. Tofu
The underrated tofu is so easy to cook and add to a number of delicious recipes, and it can also do wonders for your body, especially if you're trying to lose weight. This is a great choice for anyone looking to cut back on their meat intake and go a veggie-centric route. It's especially effective at building muscle and aiding weight loss, thanks to its high protein content and low saturated fat levels.
"Tofu contains the essential amino acids to gain muscle mass, and it has a low amount of saturated fat to help shrink belly fat," Gervacio says. "It contains about 10 grams of protein for a 100-gram serving. It only has approximately 83 calories. Tofu can be prepared in many ways. It can be stir-fried with leafy greens, cooked into scrambled tofu (instead of egg) for a vegan breakfast, or added to salads." Sign us up!
6. Greek yogurt
When breakfast or snacktime rolls around, Younkin says you can't go wrong with some rich Greek yogurt. Not only is it the perfect base for a breakfast bowl that's both healthy and sweet, but it can also provide your body with an ample amount of protein to get your day started and smash your workouts.
"Greek yogurt is a tasty, no-prep high protein food, especially for breakfast," she explains." And, you can add fruit, nuts, or seeds on top for an even healthier meal that supports weight loss!
7. Black beans
Black beans are another wonderful plant-based protein that go well in a range of delicious meals. According to Best, this small but mighty nutritional powerhouse can "pack a ton of nutrients into any meal, which is helpful when you are working to get adequate protein on a plant-based diet and also to reduce your grocery budget."
Additionally, she notes, "the fiber content of these beans will keep you full and satisfied long after a meal and is beneficial for feeding the gut's good bacteria, binding and flushing out toxins and waste from your body, and even helps to reduce cholesterol and body weight," making them a must-have in your pantry, along with these other weight loss-friendly pantry items.
8. Cottage cheese
Best notes that "a half-cup serving of cottage cheese can provide around 13 grams of protein," while adding a mere 80 calories per serving to your meal. "[Cottage cheese is] a good option for people who are watching their calorie intake," she assures us.
Plus, this versatile cheese can add a great amount of other nutrients to your meal. "Cottage cheese is a good source of several important nutrients, including calcium, phosphorus, selenium, and vitamin B12," Best says. "These nutrients play important roles in bone health, immune function, and overall health." Perfect! To really kick things up a notch, you can add healthy fruits to the mix.
9. Lentils
When it comes to plant-based proteins, we have to give a shoutout to lentils. These legumes work in so many great recipes, and they can really pack in the protein (and flavor). They're a great choice for anyone looking to build muscle and reduce belly fat.
"Lentils are rich in protein, fiber, healthy fats, and complex carbohydrates, which makes it a good option to prepare a one-dish meal that has all the macros needed for muscle building and fat loss. A cup (about 198 grams) of cooked lentils contains approximately 225 calories, 18 grams of protein, 16 grams of fiber, less than 1 gram of fat (mostly the healthy polyunsaturated), and 39 grams of carbohydrates," Gervacio tells us. What more could you want?
10. Protein-Packed Oatmeal
Take advantage of your morning oatmeal by adding some protein-rich toppings! Oatmeal is high in soluble fiber, particularly beta-glucan, which helps to regulate digestion by forming a gel-like substance in the gut. This can improve bowel regularity and support the growth of beneficial gut bacteria.
"By adding protein powder, nuts, and seeds, you can boost the nutritional value of your oatmeal and create a satisfying and filling meal," she notes.
11. Kefir
Plain, low-fat kefir typically contains 8–11 grams of protein per cup (about 240 mL), which is comparable to or slightly less than milk or Greek yogurt. Some strained or high-protein versions can offer even more. According to health expert Dr. Erik Natkin, fermented dairy products like kefir, for example, are also a source of probiotics, which are essential for nurturing a balanced gut microbiota.
"A balanced gut flora plays a critical role in reducing systemic inflammation and boosting immune function," he explains. By incorporating kefir and yogurt into your daily diet, you can enhance the diversity of beneficial bacteria in your gut, thus fortifying your body's defense against inflammation.