What are the best plant based protein sources for older adults?
The best plant based protein sources for adults over 50 are the ones that pack a lot of protein into a normal portion: tofu, tempeh, edamame, seitan, lentils, beans and soy based protein foods, plus a plant protein powder when you need to close the gap. Mavy Wellness coaches its clients over 50 to build each meal around one of these.
Protein rich plant foods to keep on hand:
Tofu and tempeh. Versatile, filling and easy to add to almost any meal.
Edamame. A great snack or side.
Lentils and beans. Protein plus fiber, perfect for soups, bowls and chili.
Seitan. Very high in protein for people who don't avoid gluten.
Soy milk and soy yogurt. Easy protein at breakfast.
Plant protein powder. Pea, soy or blends, for smoothies or oats.
A simple rule: start each meal by choosing your protein, then add vegetables, whole grains and fruit around it.
Tastes change, too. Arlyce, a Mavy member, didn't like tofu at all. Ten years later she puts it in everything, and it made reaching her protein target much easier.
What the research says. A 2018 meta-analysis found that soy protein supported gains in strength and lean mass during resistance training just as well as the other proteins it was compared with. [1] An international expert group (PROT-AGE) recommends at least 1.0 to 1.2 grams of protein per kilogram of body weight a day for adults over 65, and at least 1.2 grams for those who exercise. [2]
Watch on the Forever Fit Podcast: Dr. Matthew Nagra on Low Protein Diets and Soy Myths (Ep. 385)
"Who knew kale could build both muscles and momentum? Maxime did, and Forever Fit shows you how."
Chef AJ, Bestselling Author, YouTube Host, on Forever Fit
To build meals around your protein target, book a call with our team at mavywellness.com.
Sources
Messina M, Lynch H, Dickinson JM, Reed KE (2018). No difference between the effects of supplementing with soy protein versus animal protein on gains in muscle mass and strength in response to resistance exercise. International Journal of Sport Nutrition and Exercise Metabolism 28(6):674-685. https://repository.essex.ac.uk/22103/
Bauer J et al. (2013). Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association 14(8):542-559. https://doi.org/10.1016/j.jamda.2013.05.021
About the author. Maxime Sigouin is the founder of Mavy Wellness (formerly FitVegan Coaching) and the author of Forever Fit, a book endorsed by physicians including Neal D. Barnard, MD, Laurie Marbas, MD, and James F. Loomis, MD. He has coached for more than six and a half years and, with his team, has coached nearly 1,300 adults over 50 on a whole food plant based diet. He hosts the Forever Fit Podcast, with more than 450 episodes.
Last updated: October 19, 2026. This page is for general education and is not medical advice. Check with your doctor before starting a new exercise or nutrition program.
