Staying active and maintaining muscle mass is essential at any age, especially for baby boomers entering their 60s and 70s. Many plant-based protein sources are naturally lower in unhealthy saturated fats than animal proteins. This can be a benefit, as diets high in saturated fat are associated with an increased risk of heart disease.
Additionally, all plant-based proteins contain fiber, an essential nutrient that helps with weight management, promotes gut health, and reduces the risk of type 2 diabetes.
I’m a Registered Dietitian, and these are my 12 favorite plant-based proteins to recommend to active boomers.
Legumes
Beans, lentils, and chickpeas are legumes and are considered some of the best plant-based protein sources for active boomers.
Studies have shown a correlation between diets rich in legumes and increased lifespan. A daily serving of legumes (about ½-1 cup a day) may be associated with an extended lifespan. This is likely because legumes are rich sources of fiber, which helps to lower LDL (“bad”) cholesterol and can help to regulate blood sugar.
Tofu
Tofu is made from coagulated and pressed soymilk and is available in different textures, such as firm or silken. A 3-ounce serving of extra-firm tofu contains 10 grams of protein and 2 grams of fiber.
Marinate tofu in your favorite sauce, then grill or bake for an easy main dish. You can also try scrambling tofu in a skillet along with turmeric and other spices for a tofu breakfast scramble.
Seeds
Chia, hemp, and pumpkin seeds are good plant-based protein sources rich in healthy fats, fiber, and various micronutrients. They’re also easily incorporated into most dishes wherever you need a protein boost.
Add chia seeds to your morning smoothie or oatmeal, or sprinkle hemp seeds onto salads and yogurt for extra protein and healthy omega-3 fatty acids.
Seitan
Seitan (“say-tan”) is also known as wheat meat. It’s made from gluten, the protein found in wheat, and has a chewy texture similar to meat. It’s a fantastic option for those who want to cut down on meat intake but still enjoy its texture!
Slice seitan and saute with peppers and onions for fajitas or cube it, toss it with teriyaki sauce, and stir-fry it with broccoli and peppers.
Spirulina
Spirulina is a blue-green algae that comes in powder form and can be added to smoothies, juices, and similar nutritious beverages. It’s a complete protein source, with 4 grams per tablespoon, and brimming with iron, copper, B vitamins, and other essential vitamins and minerals.
You can find spirulina in most health-focused grocery stores such as Whole Foods, Natural Grocers, Sprouts, and co-ops, or online. I like it in a tropical smoothie with oranges, bananas, and mango for a pop of fruity flavor.
Quinoa
Quinoa is considered a pseudo-grain because it’s a seed, even though we cook with it like a grain. Being a seed, it also contains all nine essential amino acids and is a good source of fiber and iron.
Enjoy cooked quinoa as a base for protein bowls alongside roasted vegetables, tofu, and your favorite sauce.
Tempeh
Tempeh is made from fermented soybeans compressed into a firm block. A 3-ounce serving contains an impressive 16 grams of protein and 7 grams of fiber.
It’s a fantastic protein source for boomers, but its unique texture might take some getting used to. Try crumbling it into a skillet with your favorite sloppy joes or marinating it in a mixture of soy sauce, rice vinegar, sesame oil, and ginger. Tempeh is also delicious pan-fried with vegetables and served over noodles or brown rice for a healthy, Asian-inspired meal.
Textured Vegetable Protein
Textured vegetable protein, known as TVP, is made from defatted soy flour and is a budget-friendly protein source. Like tofu, it readily absorbs the flavors it’s cooked with, making it a versatile ingredient in the kitchen.
A ¼ cup of TVP contains 13 grams of protein along with 5 grams of fiber. Try it in a vegan chili, tacos, meatloaf, sloppy joes, and more.
Almonds
You may not think of nuts and nut butter as a protein source, but they are. A 1-ounce serving of almonds contains 6 grams of protein and 3.5 grams of fiber, making it a great snack either on its own or alongside a piece of fruit.
Spread almond butter on whole-wheat toast with sliced bananas for a protein-packed mini-meal, or sprinkle chopped almonds over salads or yogurt for extra protein and textural crunch.
Edamame
These immature soybeans are a delicious plant-based protein source for boomers. They’re packed with protein, fiber, and essential vitamins and minerals.
Enjoy edamame as a healthy snack on their own or shelled and added to salads, stir-fries, or pasta dishes. For a higher-protein guacamole alternative, try mashing cooked edamame with a splash of olive oil, lemon juice, garlic, and herbs.
Whole Wheat Pasta
Yes, pasta contains protein, too. A ⅔ cup dried serving of whole wheat pasta contains 6 grams of protein and 6 grams of fiber.
For a unique dinner, toss cooked whole wheat pasta with roasted vegetables like zucchini, peppers, and cherry tomatoes. Top with dairy-free feta cheese, kalamata olives, and a lemon and olive oil dressing for a protein-rich Mediterranean-inspired meal.
Nutritional Yeast
Nutritional yeast, also known as “nooch,” is a complete protein that contains 5 grams of protein per tablespoon. Its cheesy flavor makes it a great addition to most dishes.
Sprinkle nutritional yeast over popcorn for a cheesy snack, add it to pasta dishes, or use it to boost a vegan cheese sauce.
