7 High-Protein Foods for Weight Loss for Women Over 50

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This article was written with the help of AI.

As women age, maintaining muscle mass becomes increasingly important, especially for those over 50. A high-protein diet can aid in preserving muscle while also promoting weight loss by keeping you full for longer periods. The key is to choose protein-rich foods that are both nutrient-dense and low in calories.

Read: Halle Berry’s Secrets to Staying Youthful, Fit, and Radiant At Fabulous 58 Years Old

Here are seven high-protein foods perfect for women over 50 aiming for weight loss:

1. Skinless Chicken Breast (165 calories per 3 oz serving)

Chicken breast is one of the best sources of lean protein, offering about 31 grams of protein per 3 oz serving. It’s low in fat and extremely versatile, making it easy to incorporate into your meals, whether grilled, baked, or roasted. It helps boost metabolism and supports muscle retention.

2. Tofu (70 calories per 3 oz serving)

Tofu is a plant-based protein powerhouse, perfect for those who want to minimize their meat consumption. A 3 oz serving provides about 8 grams of protein. Tofu also absorbs flavors well, making it a flexible ingredient in stir-fries, salads, and soups, all while being low in calories.

3. Cottage Cheese (90 calories per 1/2 cup serving)

Cottage cheese is packed with about 12 grams of protein per 1/2 cup. It’s also rich in casein, a slow-digesting protein that helps you feel full longer. Whether eaten alone or paired with fresh fruit, cottage cheese is an ideal snack or addition to meals for those looking to lose weight.

4. Lentils (115 calories per 1/2 cup cooked)

Lentils are not only a great source of plant-based protein but are also high in fiber. A half-cup of cooked lentils contains 9 grams of protein and a significant amount of dietary fiber, which helps keep you full and satisfied while supporting digestive health.

5. Greek Yogurt (100 calories per 3.5 oz serving)

With about 10 grams of protein per serving, Greek yogurt is a fantastic option for a protein-packed snack or breakfast. Opt for plain, unsweetened varieties to avoid excess sugar and add fresh berries or nuts for extra flavor without the calorie overload.

6. Salmon (206 calories per 3 oz serving)

Rich in omega-3 fatty acids and high-quality protein, salmon is a great option for weight loss. A 3 oz serving offers about 22 grams of protein. The healthy fats in salmon also support heart health and promote overall well-being, making it an excellent food for women over 50.

7. Eggs (78 calories per large egg)

Eggs are one of the most nutrient-dense foods available, offering 6 grams of protein per large egg. They are low in calories and can be prepared in a variety of ways, from scrambled to poached. Eggs are perfect for keeping you full and energized throughout the day.

By incorporating these high-protein foods into your diet, you can support muscle retention, boost metabolism, and feel fuller longer, all of which are key factors in weight loss, especially for women over 50.

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