Let me be honest with you about something – getting enough protein as a vegetarian who runs, lifts weights, and rides a Peloton takes intention. It does not just happen.
For active women over 50 protein is not optional. It supports muscle maintenance, bone density, recovery, and metabolism – all the things that matter more as we get older. And if you are not eating meat the question of how to hit your daily target requires a little more planning than just throwing a chicken breast on the grill.
I aim for 120 grams of protein a day. As a pescatarian that means being strategic about what I eat and keeping my favorite high protein foods stocked and ready. Here is exactly how I do it.
Why Protein As A Vegetarian Matters More After 50
After 50 our bodies become less efficient at using the protein we eat – a process called anabolic resistance. That means we actually need more protein than younger women to get the same muscle building and maintenance benefits.
The general recommendation for sedentary older adults is around 0.6 grams per pound of body weight per day. For active women who lift weights and do cardio regularly that number should be higher – many sports nutrition experts recommend 0.7 to 1 gram per pound. If you are not hitting those numbers consistently your body will struggle to maintain the muscle you are working so hard to build.
Table of Contents
My Go-To Protein Sources
Eggs
Eggs are one of the most complete and bioavailable protein sources available and they are endlessly versatile. Two large eggs deliver about 12 grams of protein and can be on your plate in five minutes. I eat eggs regularly and consider them a non-negotiable part of my protein strategy.
Chobani Greek Yogurt
Greek yogurt is one of the easiest ways to hit your protein goals and Chobani is my brand of choice. A single serving delivers 15-17 grams of protein depending on the variety. It works as breakfast, a snack, or a base for smoothies and I keep it stocked at all times. I love to mix it with different flavors of sugar-free pudding powder. Look for plain or low sugar varieties to keep the nutrition profile clean.
Cottage Cheese
Cottage cheese has had a major comeback and for good reason – it is high in protein, high in casein which digests slowly and supports overnight muscle recovery, and incredibly versatile. A cup delivers around 25 grams of protein. When choosing a brand I prefer companies that treat their cows humanely – Good Culture and Kalona SuperNatural are both excellent options that prioritize ethical farming practices.
Tofu
Tofu is a pescatarian staple and one of the few complete plant proteins available. Half a cup of firm tofu delivers about 10 grams of protein and it absorbs whatever flavor you cook it with which makes it incredibly versatile. Extra firm tofu works great for stir fries, grain bowls, and scrambles.
MorningStar Farms Veggie Grillers and Black Bean Burgers
For a quick and satisfying lunch that delivers solid protein without any fuss MorningStar is my go-to. Their veggie grillers and black bean patties are easy to prepare, taste great, and give you a meaningful protein boost that keeps you full through the afternoon. I reach for these regularly and they make hitting my daily protein target feel effortless. A great option to keep in the freezer for busy days when you need something fast and nutritious.
Edamame
Edamame is one of my favorite high protein snacks and the Biena 18 pack variety is a staple in my house. A cup of edamame delivers about 17 grams of protein along with fiber and a satisfying crunch. The variety pack means you always have a flavor you are in the mood for. Perfect for snacking, adding to salads, or eating straight out of the bag.
Get it here: Biena Edamame Beans Snack (Variety Snack)
Brami Protein Pasta
This is a find I am genuinely excited to share. Brami protein pasta looks and tastes like regular pasta but delivers significantly more protein per serving than traditional pasta. For a pescatarian who loves pasta this is a game changer – you get the comfort food experience with a protein boost that actually moves the needle on your daily goals. A great weeknight dinner option that does not feel like a health food compromise.
Get it here: Brami Protein Pasta
Orgain Protein Powder – Justin’s Dark Chocolate Peanut Butter
A good protein powder is one of the easiest ways to fill the gaps in your daily protein intake and the Orgain Justin’s Dark Chocolate Peanut Butter flavor is genuinely delicious. It does not taste like a supplement – it tastes like a treat. I use it in smoothies and it makes hitting 120 grams of protein a day significantly more manageable. Orgain uses clean ingredients and the Justin’s collaboration makes this one of the more enjoyable protein powders I have tried.
Get it here: Justin’s Orgain Organic Nut Butter Protein Powder
Quest Peanut Butter Cups – A Worthy Treat
Sometimes you just want something sweet and these are my answer. Quest Peanut Butter Cups taste like a real treat but deliver a solid hit of protein that fits into your daily goals rather than working against them. I do not eat these every day but knowing they exist makes sticking to a high protein diet a lot more enjoyable. Permission to enjoy your food is part of a sustainable nutrition strategy.
Get them here: Quest Peanut Butter Cups
How I Hit 120 Grams a Day
Here is what a typical high protein day looks like for me:
Breakfast: Greek yogurt with protein powder mixed in – 30+ grams
Lunch: MorningStar veggie griller or black bean patty with edamame on the side – 25-30 grams
Snack: Cottage cheese or Biena edamame – 15-25 grams
Dinner: Fish with Brami protein pasta – 35+ grams
Treat: Quest peanut butter cup – 11 grams
That gets me to 120 grams without stressing about it because I have the right foods stocked and ready.
A Note on Fish
As a pescatarian fish is one of my most important protein sources and one of the most nutrient dense foods available. Salmon, tuna, shrimp, and cod are all excellent high protein options that also deliver omega 3 fatty acids, vitamin D, and B12 – nutrients that active women over 50 need. Aim for two to three servings of fish per week as a foundation and build your other protein sources around it.
The Bottom Line
Getting enough protein as an active pescatarian over 50 is absolutely doable. It just requires knowing your sources, keeping the right foods stocked, and being intentional about hitting your daily target.
120 grams sounds like a lot until you break it down meal by meal. Start there and see how you feel. More energy, better recovery, and stronger workouts are worth the planning.
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I wish I could eat fish. But I just think it’s gross.