Protein acts as the building blocks of your body. It helps keep your muscles strong, bones healthy, and immune system working well.¹ As we age and other health conditions become more prevalent, it becomes even more important to make sure you’re getting enough protein.

If you’re unsure about trying a new diet, don't worry! A protein-packed diet doesn’t have to be complicated or boring. We’ll share some protein-filled foods that are easy to find, delicious to eat, and perfect for keeping you feeling your best.

Think of protein as the repair crew for your body. It’s used to build and repair tissues, make enzymes and hormones, and even transport oxygen in your blood.¹ When you don’t get enough protein, your muscles can weaken. You may start to feel tired more easily, and it can even affect your ability to fight off infections.

If you want to stay active and independent for as long as possible, getting enough protein can help. Here are some of the best foods for packing more protein into your diet.

Eggs are a fantastic source of protein, and they’re also packed with other important nutrients like vitamins and minerals.² Eggs are great because they’re so versatile. You can scramble them, fry them, poach them, or make an omelet. They’re also relatively inexpensive and easy to prepare.

One large egg contains about 6 grams of protein. Eating two eggs for breakfast with some whole wheat toast and avocado can keep you feeling full and energized until lunchtime. Plus, eggs contain choline, which is important for brain health.³

Chicken and turkey are excellent sources of lean protein, which means they’re high in protein but relatively low in fat.² Skinless chicken breast or ground turkey are great because they’re even leaner. You can use them in many ways—in soups, salads, and sandwiches, or as part of a main course.

A helpful tip is to bake a big batch of chicken breasts on Sunday and then use them throughout the week in different meals. It saves time and ensures you always have a healthy protein source on hand. Remember to cook chicken thoroughly to avoid food poisoning.⁴

Fish is another fantastic source of protein, and it also provides healthy omega-3 fatty acids, which are good for your heart and brain.² Try to eat fish at least twice a week. Salmon, tuna, and cod are all great choices.

Baking or grilling fish is the easiest and healthiest way to prepare it. If you want some extra flavor, try adding lemon juice or herbs! If you’re not a big fan of fish, you can also get omega-3s from supplements or fortified foods (foods that have nutrients added to them).

If you’re looking for plant-based protein options, beans, lentils, and tofu are excellent choices. They’re also packed with fiber, which is good for your digestion.² Beans are great for adding to soups, salads, or chili. Lentils are great in stews or as a side dish. Tofu can be used in stir-fries or as a meat substitute.

Try making a big pot of lentil soup the next time there’s a cold or rainy day. It’s hearty, filling, and packed with protein and fiber. It’s also a great way to use leftover vegetables so nothing goes to waste!

Did you know that yogurt and cheese are good protein sources? Both foods can be good sources of protein, especially Greek yogurt. It has more protein than regular yogurt, and it’s also lower in sugar. A bowl of Greek yogurt mixed with berries and nuts makes a sweet, filling, and healthy snack.

Cheese can also be a good source of protein, but it’s important to choose lower-fat options like part-skim mozzarella or cottage cheese. Adding cheese to your salad or sandwich can give you extra flavor and protein.

Nuts and seeds are tiny but mighty when it comes to protein and healthy fats. Keeping a bag of walnuts or almonds on hand means you’ll always have a quick and easy snack. You can also add nuts and seeds to your yogurt, oatmeal, or salad.

To make this selection even healthier, be sure to choose unsalted nuts and seeds. This cuts down on excess sodium. A handful of nuts or seeds can help keep you feeling full and satisfied between meals.

Many people wonder, is red meat bad for you? How much red meat is too much? The truth is that red meat can be part of a healthy diet—but it’s important to choose lean cuts and limit your intake.

So what meats are red meat? Beef, pork, lamb, and veal are all considered red meat. The concern with red meat is that it can be high in saturated fat, which can raise cholesterol levels. Most health organizations recommend limiting red meat to no more than a few servings per week.⁵

To feel your best, focus on leaner protein sources like chicken, fish, and beans. If you’d still like to enjoy a steak or burger occasionally, that’s fine! The key is moderation and choosing lean cuts.

Getting enough protein doesn’t have to be a chore. Try to incorporate a little protein into every meal and snack. Here’s an example of what a typical day might look like for someone who’s focusing on protein:

• Breakfast: Two scrambled eggs with whole wheat toast and avocado.
• Lunch: A salad with grilled chicken or chickpeas, lots of veggies, and a light vinaigrette.
• Snack: Greek yogurt with berries or nuts, or a handful of almonds.
• Dinner: Baked salmon with roasted vegetables and quinoa.

Make sure to drink plenty of water throughout the day to help your body process the protein.⁶

If you have concerns about your protein intake or your overall health, it’s always a good idea to talk to your CenterWell primary care doctor or a registered dietitian. They can tell you how much protein you need based on your individual health goals. Being proactive about your health and seeking professional help when needed can improve your well-being and help you feel more independent.

By incorporating some of these protein-packed foods into your diet, you can power up your plate and enjoy a healthier, happier life.

Current content on this page is for informational purposes only and does not constitute medical advice. Always consult your healthcare provider before starting any new fitness or dietary plan. References are provided for informational purposes only and do not imply endorsement of any website or other sources. For any health-related questions, contact your healthcare provider.

• Sharon Brock, MEd, MS, “Protein Needs for Adults 50+,” Standford Lifestyle Medicine, last accessed April 24, 2025, https://longevity.stanford.edu/lifestyle/2024/01/23/protein-needs-for-adults-50.
• Jenette Restivo, “High-protein foods: The best protein sources to include in a healthy diet,” Harvard Health Publishing, last accessed April 24, 2025, https://www.health.harvard.edu/nutrition/high-protein-foods-the-best-protein-sources-to-include-in-a-healthy-diet.
• Soyogu Yamashita, et al., “Effects of egg yolk choline intake on cognitive functions and plasma choline levels in healthy middle-aged and older Japanese,” last accessed April 24, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC10280906.
• "Chicken and Food Poisoning,” Centers for Disease Control and Prevention, last accessed April 28, 2025, https://www.cdc.gov/food-safety/foods/chicken.html.
• “What’s the beef with red meat?” Harvard Health Publishing, last accessed April 24, 2025, https://www.health.harvard.edu/staying-healthy/whats-the-beef-with-red-meat.
• Marie-Claire Bellissent-Funel et al., “Water Determines the Structure and Dynamics of Proteins,” last accessed April 24, 2025, https://pmc.ncbi.nlm.nih.gov/articles/PMC7116073.