- Maintaining muscle as we age helps keep us strong, mobile and independent.
- Dietitians recommend prioritizing protein-containing foods such as tofu, eggs, cottage cheese or salmon.
- Pair these foods with resistance training to help preserve muscle strength as you age.
Preserving muscle mass as we age is essential for staying strong, mobile and independent. Muscle naturally declines over time, which can affect balance, blood sugar control and even brain health., The good news: what you eat—and how you move—can help slow that loss and support healthier aging.
Protein-rich foods, along with other key nutrients, play an important role in maintaining lean muscle. We spoke with registered dietitians to bring you the best foods to preserve muscle as you age, plus other tips to keep you strong and healthy.
Tofu
Tofu is a complete plant-based protein—meaning it contains all of the essential amino acids your body cannot make on its own—that supports muscle as you age. Research suggests soy can support gains in lean mass and strength comparable to those of whey protein when total protein intake and training are matched.
“One cup (~240 grams) of tofu offers about 20 grams of protein, making it an easy way to boost your daily intake,” says Amy Brownstein, MS, RDN. When shopping for tofu, look for extra-firm, as it provides more protein than soft versions. Try it in stir-fries or grain bowls, or blend silken tofu into smoothies for a creamy, protein-rich snack.
Cottage Cheese
Cottage cheese is an easy, protein-packed food that’s worth adding to your grocery list. “Because it’s easy to eat and requires little preparation, it can be especially helpful for meeting protein needs throughout the day,” says registered dietitian Juliana Crimi, RD, MHSc.
One cup of low-fat cottage cheese provides about 24 grams of protein. “It’s also a source of calcium, vitamin D and vitamin B12, nutrients that support muscle function and overall musculoskeletal health in middle-aged and older adults,” Crimi adds.,
Try it sweet with berries and nuts, savory with olive oil and tomatoes or spread on whole-grain toast for a quick snack.
Eggs
“Eggs are a versatile and affordable protein option, and combining them with other foods makes it easier to meet your protein needs,” says Talia Follador, RDN, LDN. Each egg contains about 6 to 7 grams of protein along with leucine, an amino acid that helps stimulate muscle protein synthesis. They also supply vitamin D and choline, nutrients that play a role in neuromuscular function.,
You can enjoy eggs as part of a meal or snack. Scramble them into breakfast tacos, add sliced hard-boiled eggs to salads or make an egg-and-vegetable frittata for a simple, protein-rich meal.
Strained (Greek-Style) Yogurt
Strained (Greek-style) yogurt is another convenient way to add more protein to your day. Straining removes liquid whey, which concentrates the protein, so a 1-cup serving typically provides 20-25 grams. It’s also a good source of calcium and vitamin D, both of which are important for musculoskeletal health as you age.
“Greek yogurt can work as part of a meal or a snack, and pairing it with fiber-rich foods helps keep you satisfied while supporting muscle health,” says Val Warner, MS, RD, CSSD, CPT, registered dietitian and certified personal trainer.
Try it with berries and nuts, blend it into smoothies or use it as a creamy base for dips and dressings.
Chicken
Chicken is another source of high-quality, complete protein that supports muscle maintenance and repair. A 3-ounce cooked portion of chicken breast provides about 26 grams of protein, along with B vitamins that support energy production and muscle function.,
“Chicken makes it easier to hit your protein goals because it’s so versatile and simple to prepare,” Warner shares. Grill it for salads, shred it into soups or tacos or roast a whole chicken to use throughout the week.
Salmon
Fatty fish like salmon provide both protein and omega-3 fatty acids. “Omega-3s are shown to help enhance muscle protein synthesis and may slow age-related muscle loss by supporting muscle cell signaling and reducing inflammation,” says Follador.
A 3-ounce cooked portion provides about 22 grams of protein, making it a great way to boost your protein intake at breakfast, lunch or dinner. Try it in our Breakfast Salad with Poached Eggs or this One-Skillet Garlicky Salmon & Green Beans.
Legumes (Beans and Lentils)
Beans and lentils may not pack as much protein per serving as some animal-based sources, but they “can absolutely fit into a muscle-supportive eating pattern, especially when they’re eaten regularly,” says Follador. They’re also full of fiber, magnesium and potassium, which support overall metabolic health as we age.
One half cup of cooked lentils provides about 9 grams of protein, while one half cup of most beans contain 6 to 7 grams per cup., Add them to soups and salads, use them in tacos or grain bowls or whip up a pot of bean chili for an easy protein boost.
Other Tips for Preserving Muscle
- Spread protein across meals. Instead of loading up at dinner, aim for protein at breakfast, lunch, dinner and snacks to better support muscle protein synthesis throughout the day. “Distributing protein intake evenly across meals supports muscle more effectively,” Warner explains.
- Prioritize resistance training. Strength-focused exercises—like squats, lunges, pushups or lifting weights—stimulate muscle growth and help preserve strength with age. “Lifting weights with progressive overload is one of the most effective ways to preserve skeletal muscle mass,” Warner adds.
- Stay active. Daily movement—like walking, gardening or taking the stairs—helps maintain overall muscle function and keeps joints mobile, especially when paired with strength training. “Staying physically active helps prevent muscle loss,” says Brownstein.
Meal Plan to Try
30 Day High-Protein, High-Fiber Meal Plan for Healthy Aging, Created by a Dietitian
Our Expert Take
Losing muscle with age is common, but it isn’t inevitable. Dietitians recommend prioritizing high-quality protein at meals and snacks and spreading your intake throughout the day. Other nutrients—such as fiber, vitamin D, calcium, omega-3s, potassium and magnesium—support overall muscle and metabolic health too. Aim for variety by choosing foods from different food groups and focusing on whole, minimally processed options. Eating these foods as part of a balanced diet and pairing with resistance training can help preserve muscle strength and function as you age.
