Muscle & protein
Protein-rich foods that help preserve muscle with age.
Many older adults need more protein per meal than they used to; USDA and sports/nutrition consensus support spreading protein across the day.
Eggs
Affordable complete protein that is easy to chew when scrambled soft.
Easy idea: Soft scramble with spinach and toast.
Source: USDA protein foods group; eggs are a common high-quality protein. Read the source
Related guide: Protein and Vitamin D for Seniors: How Much You Need and How to Get It →
Cottage cheese
High protein per serving; easy texture.
Easy idea: Cottage cheese with pineapple or tomatoes.
Source: Useful for spreading protein across meals—an approach often advised for older adults. Read the source
Related guide: Protein and Vitamin D for Seniors: How Much You Need and How to Get It →
Tender chicken or turkey
Lean(er) animal protein; slow-cook or stew for softer texture.
Easy idea: Slow-cooker chicken with carrots and low-sodium broth.
Source: MyPlate protein foods; choose skinless cuts and moist cooking methods. Read the source
Related guide: Protein and Vitamin D for Seniors: How Much You Need and How to Get It →