6 Plant-Based Protein Foods That Can Help Build

Maintaining muscle becomes increasingly important as we get older. After 60, the body can gradually lose muscle mass and strength, especially when physical activity decreases or protein intake is inadequate. The good news is that you do not need to rely exclusively on meat to get protein. A variety of plant foods can contribute to a balanced, protein-rich diet and support healthy aging.

Chickpeas, shown in the image, are an excellent example. They provide plant-based protein, fiber, iron, folate, and other nutrients. They can be added to salads, soups, stews, hummus, or roasted as a convenient snack. A serving of chickpeas does not contain more protein than the same weight of chicken, but it can still make a valuable contribution to daily protein intake.

Lentils are another practical choice. They provide protein and fiber and can be used in soups, curries, salads, and vegetable dishes. Their combination of protein and fiber can also help create satisfying meals without relying heavily on processed foods.

Soy foods such as tofu, tempeh, and edamame are particularly useful because soy provides a relatively complete plant protein. Tofu can be grilled or added to stir-fries, while edamame works well in salads and bowls. Tempeh offers a firmer texture and can be incorporated into many savory meals.

Beans are also excellent additions to a muscle-supporting diet. Black beans, kidney beans, white beans, and other varieties provide protein, fiber, and important minerals. Combining beans with whole grains such as brown rice, oats, or whole-grain bread can create a nutritious meal with a broader range of amino acids.

Peas can contribute protein as well, especially when combined with other protein-rich foods. They are easy to add to soups, vegetable dishes, salads, and grain bowls and provide additional fiber and micronutrients.

Nuts and seeds can also help increase protein intake. Pumpkin seeds, peanuts, almonds, chia seeds, and hemp seeds provide protein along with healthy fats and minerals. Because they are calorie-dense, moderate portions are usually sufficient.

For older adults trying to maintain or build muscle, the total amount of protein consumed throughout the day matters more than finding one magical food. Spreading protein across meals can make it easier to meet nutritional needs. A breakfast containing Greek yogurt or eggs, a lunch with lentils or beans, and a dinner containing fish, tofu, chicken, or another protein source can provide a balanced pattern.