Best Sources of Protein for Every Diet

Protein is the building block of muscle, enzymes, hormones, and more — and it's the macronutrient most associated with feeling full and maintaining strength as we age. The good news is that whether you eat meat, follow a plant-based diet, or land somewhere in between, hitting your protein target is entirely doable. Here's a practical guide to the best sources for every way of eating.

How Much Protein Do You Need?

The baseline recommended dietary allowance (RDA) is about 0.8 grams of protein per kilogram of body weight per day — enough to prevent deficiency in most adults. However, research suggests higher intakes (around 1.2–1.6 g/kg) may better support muscle maintenance, especially for active people and older adults, who experience reduced muscle-building response with age.^[1] See our guide on strength training after 50.

Best Animal Protein Sources

Animal proteins are "complete," containing all nine essential amino acids in good amounts:

• Poultry (chicken, turkey) — lean and versatile;
• Fish and seafood — salmon and sardines add anti-inflammatory omega-3s too;
• Eggs — affordable, high-quality protein;
• Greek yogurt and cottage cheese — protein-dense dairy options;
• Lean red meat — rich in protein and absorbable iron (in moderation).

Best Plant Protein Sources

Plant proteins come with fiber and beneficial compounds. Most are slightly lower in one or more amino acids, but eating a variety over the day easily covers your needs:

• Legumes — lentils, chickpeas, black beans;
• Soy foods — tofu, tempeh, edamame (these are complete proteins);
• Nuts and seeds — almonds, pumpkin seeds, hemp seeds;
• Whole grains — quinoa (complete), oats, farro;
• Peas and pea protein — increasingly common and well-absorbed.

Simple Ways to Hit Your Target

• Anchor each meal with a protein — eggs at breakfast, beans or chicken at lunch, fish or tofu at dinner.
• Use protein-rich snacks — Greek yogurt, edamame, a handful of nuts, or cottage cheese.
• Spread it out — aiming for ~20–40 g per meal supports muscle better than loading it all at dinner.
• Combine plant foods — beans + rice, hummus + whole-grain pita, for a complete amino acid profile.

The Bottom Line

There's no single "best" protein — the best source is the one that fits your diet, budget, and preferences while helping you reach your daily target. A mix of quality animal and/or plant proteins, spread across the day and paired with strength-supporting activity, is the practical recipe for staying strong at any age.