Protein after 60: how to get enough (without overthinking)
Topic: Nutrition
Reading time: 4 min
After 60, protein matters more than most people realize. It supports muscle, recovery, immune function, and helps many people feel fuller between meals.
The simplest approach
- Aim for a protein source at breakfast and lunch, not only dinner.
- Pick a “default” protein you like and rotate it.
Easy protein options (no fancy recipes)
- Eggs, Greek yogurt, cottage cheese
- Chicken, fish, turkey
- Beans, lentils, tofu
- Milk or fortified soy milk
- Nuts + a higher-protein snack (yogurt, cheese, edamame)
Low appetite? Protein is easier in smaller portions if it’s spread across the day.
Protein + strength is the combo
Protein helps most when you also do some strength training. If you’re not ready for the gym, start with a simple home plan twice per week.
Related: Eating for energy: protein, fiber, hydration and Beginner strength plan.
Ask your clinician (starter questions)
- “What’s the most likely explanation in my case?”
- “What serious causes are we ruling out?”
- “Could any medications or supplements contribute?”
- “What’s the simplest next step?”
- “What should make me call you sooner or seek urgent care?”
If you want to prepare for a visit, try the Doctor Visit Checklist. For general support, browse Topics or Common Issues.