5 Powerful Plant-Based Proteins 💪

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As we get older—particularly after the age of 40 or 50—maintaining muscle mass and metabolic health becomes increasingly important.

One of the key nutrients to support this is protein. It helps preserve lean muscle, supports bone density, stabilizes blood sugar, and aids in recovery and repair.

While many associate protein with animal products, there are plenty of plant-based foods that deliver an impressive protein punch—alongside fiber, antioxidants, and heart-healthy nutrients.

Whether you're vegetarian, vegan, or simply looking to eat more plants, here are five top plant-based foods rich in protein to help fuel your body as you age:

1. Lentils – 18g per cooked cup

Lentils are an incredibly versatile legume packed with protein, fiber, and iron. With 18 grams of protein per cup, they’re one of the best plant-based sources. Lentils are also easy on the digestive system and help regulate blood sugar levels. Try adding them to soups, salads, or making lentil-based veggie burgers.

2. Chickpeas – 15g per cooked cup

Chickpeas (also known as garbanzo beans) are a staple in Mediterranean and Middle Eastern cuisine. They offer 15 grams of protein per cup, along with folate, magnesium, and resistant starch. Roast them for a crunchy snack, toss into salads, or blend into hummus for a protein-packed dip.

3. Tofu – 10g per ½ cup

Made from soybeans, tofu is a complete protein, meaning it contains all nine essential amino acids. A ½ cup of firm tofu delivers around 10 grams of protein. It's incredibly versatile—it can be grilled, baked, sautéed, or added to smoothies or stir-fries. It also contains calcium and isoflavones, which may support bone health.

4. Quinoa – 8g per cooked cup

Unlike most grains, quinoa is a complete protein with about 8 grams per cooked cup. It's also gluten-free and high in magnesium and iron—minerals important for energy and immune function. Use quinoa as a base for grain bowls, salads, or a breakfast porridge alternative to oats.

5. Hemp Seeds – 10g per 3 tablespoons

These tiny seeds pack a powerful protein punch with 10 grams per 3 tablespoons. Hemp seeds are also rich in omega-3 fatty acids, magnesium, and zinc—nutrients essential for brain and heart health. Sprinkle them on smoothies, yogurt, or toast for a nutty flavor and protein boost.

Why Protein Matters More As We Age

Starting around age 40, muscle mass naturally declines, a process is called sarcopenia.

Without enough protein and resistance exercise, this can lead to weakness, slower metabolism, and a greater risk of falls or injuries. Higher protein intake helps counteract this loss and supports overall vitality and resilience.

Speaking with friends and family who have been hospitalized for extended periods of time, going into a bad situation like that with a bit more muscle mass seems to be helpful.

When that protein comes from plants, you get the added benefits of fiber, antioxidants, and lower inflammation!

Are you eating enough protein every day?
- Andy