Getting Enough Protein: A Practical Guide to Food, Grocery Shopping, and Eating Out
- Danny George
- 4 days ago
- 6 min read
Last week, we covered the "why" - older muscles need more protein per meal than most people realize, and spreading it evenly across the day matters almost as much as the total. This week is the "how." If you haven't had the chance to read last week's blog, you can read it by clicking this link.
This week, real foods, real meals, and how to make good choices, whether you're at the grocery store or sitting down at a restaurant.
Hitting 25-30 Grams at Each Meal
The goal from last week's research was clear: aim for roughly 25-30 grams of protein at breakfast, lunch, and dinner. Here's what that actually looks like on a plate.
Breakfast (the meal most people fall short on):
p.s. Each bullet point represents a whole meal.
3 eggs (18g) + 1 cup cottage cheese (25g) — pick either the eggs or the cottage cheese as your anchor, not necessarily both
Greek yogurt, 1 cup (22g) topped with a tablespoon of nut butter (4g) and berries
Cottage cheese, 1 cup (25g) with fruit — an easy, no-cook option
A protein smoothie: 1 scoop whey or plant protein (24g) + milk (8g) + banana
Lunch:
Canned tuna, one 5 oz can (~30g) on whole grain bread or over greens
Grilled chicken breast, 4 oz (30g) on a salad or in a wrap
Cottage cheese (25g) with cucumber, tomato, and crackers
Lentil soup, 1.5 cups (~27g) with a side of bread
Dinner:
Chicken, turkey, or lean beef, 4 oz (30g) with vegetables and a starch
Salmon, 4 oz (~23g) plus a side of Greek yogurt-based sauce or a glass of milk to round it out
Pork tenderloin, 4 oz (29g) with roasted vegetables
Snacks (good for closing small gaps):
Hard-boiled egg (6g) + a piece of string cheese (7g)
Handful of almonds (7g) with an apple
A small container of Greek yogurt (12-17g depending on size)
Roasted chickpeas or edamame
How to Shop for Protein at the Grocery Store
Build your cart around whole foods first. Chicken, turkey, eggs, fish, lean beef, Greek yogurt, cottage cheese, beans, lentils, and tofu should make up the bulk of your protein — not protein bars or shakes, which are fine as backups but shouldn't be the main source.
Frozen and canned are not "lesser" options. Frozen chicken breast, frozen fish fillets, and canned tuna or salmon are just as nutritious as fresh, plus they're often cheaper, and last far longer — genuinely useful for keeping protein on hand without frequent shopping trips.
A rotisserie chicken is one of the best values in the store. It's already cooked, versatile across multiple meals, and an easy way to get 25-30 grams of protein into a meal with little effort.
Read labels on anything marketed as "high protein." Many protein bars, shakes, and snack foods pack in added sugar or ultra-processed ingredients to hit their protein number. Check the sugar content and ingredient list, not just the protein grams on the front of the package — a bar with 20 grams of protein and 7 grams of added sugar isn't the same as a good lean source of meat.
Greek yogurt over regular yogurt. Greek yogurt typically has roughly double the protein of regular yogurt for a similar serving size — an easy, no-extra-effort swap.
Buy protein in bulk when it's on sale, and freeze it. Chicken breast and ground meats freeze well; portioning them out when you get home makes weeknight cooking easier down the line.
Don't skip on beans and seeds. Black beans, pinto beans, navy beans, whatever kind of bean you like to add to your food, eat more of them. I personally love adding black beans to breakfast by mixing them in with scrambled eggs and salsa. Beans are also fiber-dense, which helps improve gut health and motility. Seeds are nature's non-aquatic omega-3 source. Chia seeds and flax seeds are high in protein, omega-3s, and fiber. One of the best food sources around. Add chia or flax seeds to a smoothie, yogurt, oatmeal or homemade baked goods for extra nutrition.
How to Eat Out Without Losing Ground
Eating out doesn't have to mean abandoning your protein goals — it just takes a little intention with how you order.
Choose grilled, baked, or roasted over fried. The protein content is similar, but frying adds calories without adding protein, and often means a smaller actual portion of meat under the breading.
Don't be afraid to ask for extra protein. Most restaurants will add an extra piece of chicken, a second egg, or extra meat to a dish for a small additional cost — often the easiest way to turn a mediocre-protein meal into a solid one.
At breakfast spots: Eggs, Greek yogurt parfaits, or an omelet are almost always better protein choices than pancakes, waffles, or pastries.
At Mexican restaurants: Fajitas, chicken or steak bowls, and dishes built around grilled meat tend to run higher in protein than cheese- or tortilla-heavy options.
At Italian restaurants: Grilled chicken or fish entrees will typically far outpace pasta dishes on protein, even when the pasta dish looks like the bigger plate.
At fast food: Grilled chicken sandwiches or bowls, egg-based breakfast items, and options with double meat patties (minus an extra bun, if you want to cut carbs too) are usually your best bets.
Don't skip the protein because the portion looks small. A palm-sized piece of meat or fish is often close to the 25-30 gram target on its own — you don't need a plate-sized portion to hit your number.
Pulling It Together: A Sample Day
Breakfast: 3 eggs + a slice of cheese (~24g)
Lunch: Grilled chicken salad, 4 oz chicken (~30g)
Snack: Greek yogurt, small container (~15g)
Dinner: Salmon, 4 oz, with vegetables and a side of milk (~30g)
That's roughly 99 grams for the day — comfortably within the 1.0-1.2 g/kg range we discussed last week for a 150-180 lb adult, spread out in a way that actually supports muscle-building at each meal, not just on paper.
The Bottom Line
Getting enough protein as an older adult isn't about eating more overall — it's about being intentional at each meal, choosing whole foods most of the time, and not being afraid to ask for a little extra when you're eating out. Small, consistent choices at the grocery store and the dinner table add up to real support for the muscle you're working to build and keep.
For your convenience I've made this blog post into a printable download so you can easily take these suggestions with you wherever you go. Click here to download the PDF.
Want help building a nutrition plan that actually supports your training? Reach out — I'd love to help you put one together.
If you prefer to work on your own, I've got an excellent resource that can help. High-Protein cookbook with 50+ recipes that are easy to make. The book comes with detailed ingredient lists for easy shopping and easy-to-follow instructions, unlike scrolling through pinterest, just to be bombarded with ads.
There's also a PDF digital version here.
Use code "newsletter" at checkout to receive 15% off your entire order.
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Meet Danny George, B.S. Exercise Science, CPT, PPSC, PN-L1
Hi, I'm Danny George, a Christian, husband, father, and personal trainer who is passionate about helping people build strength, confidence, and healthier lives.
Professionally, I hold a Bachelor’s degree in exercise science with a minor in nutrition, and I'm a certified personal trainer, nutrition coach, and health coach. For over a decade, I've had the privilege of working with clients to create lasting transformations -physically, mentally, and spiritually. I've been featured in the Owensboro Times, a member of the Owensboro Chamber of Commerce, and have received over fifty 5-star reviews on Google.
Outside of coaching, you’ll find me enjoying life with my wife and our two amazing kids. They’re a big part of my “why,” and the reason I'm passionate about helping others invest in their health, so they can show up strong for the people they love most.
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