High-Quality Protein: A Simple, Practical Guide (Especially for Women 40+)

If you’re 40+ and even vaguely interested in health, you’ve probably heard:

“You should eat more protein.”

Okay… but what kind of protein? And how much do you actually need from plants, dairy, eggs, or meat for it to do something in your body?

This guide is here to give you:

• A clear idea of what “high-quality protein” actually means

• The difference between animal and plant protein (without panic or dogma)

• Simple meal ideas — especially if you’re vegan or mostly plant-based

So you can stop guessing and start being intentional.

1. Why Protein Quality Matters More After 40

As we age, it becomes harder to maintain muscle, strength and metabolic health with the same amount of protein we used to eat in our 20s. The body simply becomes less sensitive to the “signal” that tells it to build or repair muscle.

That signal is mostly driven by:

• Enough total protein

• Enough of a key amino acid called leucine

• Protein that your body can actually absorb and use

That’s what “protein quality” is about.

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If you’re wondering whether you’re even getting enough protein to begin with, I wrote another article that dives into the signs, the “why” and some starting targets (especially for women 40+):

👉 Are You Getting Enough Protein? Most Women Aren’t—and It Shows

Once you’ve read that, this guide will help you choose which kinds of protein give you the most benefit.

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2. What Makes a Protein “High-Quality”?

a) Complete vs. Incomplete Proteins

Proteins are made of amino acids. Nine of them are essential — your body can’t make them, so you must eat them.

• Complete proteins contain all 9 essential amino acids in good amounts → Common examples: eggs, fish, meat, dairy, soy, quinoa, buckwheat

Think of soy (tofu, tempeh, edamame) as a protein source that includes some carbs and fats.  

Think of quinoa as a carb source that includes more protein than other grains.  

Both are “complete” proteins, but soy gives you a lot more protein per bite than quinoa.

• Incomplete proteins are missing one or more essential amino acids or have them in very low amounts → Common examples: beans, lentils, nuts, seeds, many grains

If you’re omnivore and eat some animal protein, you’re naturally getting complete proteins.

If you’re vegetarian or vegan, you can absolutely get everything you need — it just requires a bit more combining and intention.

b) Complementary Plant Proteins

Two or more incomplete proteins can “complete” each other when eaten over the day.

Classic pairings:

• Legumes + grains

  • Beans + rice

  • Lentil dahl + chapati

  • Hummus + whole wheat pita

• Legumes + nuts or seeds

  • Lentil salad + pumpkin seeds

  • Chickpea salad + sunflower seeds

You don’t need to be obsessive or combine everything in one meal. A varied plant-based diet across the day can easily cover all essential amino acids.

c) Digestibility & Bioavailability

“Bioavailability” just means: how well your body can digest and use the protein.

• Generally higher:

  • Eggs, dairy, meat, fish, whey protein

• Generally lower:

  • Legumes, nuts, grains, some plant isolates

Lower bioavailability doesn’t make plant protein “bad”; it simply means you may need a bit more total protein and smart combinations to get the same effect on muscle and recovery.

d) Leucine: The “On Switch” for Muscle

Among all amino acids, leucine is a big driver for turning on muscle protein synthesis — the process of building or repairing muscle.

• Animal proteins tend to be naturally richer in leucine.

• Some plant proteins (like soy) are decent sources, but many others are lower and need a bigger portion or careful pairing to reach the same “signal.”

You don’t need to count grams of leucine at every meal, but it’s useful to know:

High-quality protein foods + adequate portion size = stronger “muscle-building” signal.

3. Animal vs Plant: Do You Have to Choose?

You don’t have to be in the “meat” or “plants only” camp.

Think of it this way:

• Animal proteins

  • Easy way to get complete, highly bioavailable protein and leucine

  • Great for people struggling to eat enough overall or maintain muscle

• Plant proteins

  • Provide protein plus fibre, phytonutrients, and often lower saturated fat

  • Better for the environment and overall long-term health when they make up a good portion of your diet

A lot of people do very well with a “plants first, animal protein as a helper” approach: plenty of legumes, tofu, tempeh, grains, seeds, plus some eggs, yogurt, fish, or other animal protein if they choose.

4. Sample High-Protein Vegan Meals (30–40 g)

If you’re vegan or mostly plant-based, the key is combining and being conscious of portion size.

Amounts are approximate and can be adjusted to individual needs.

1) Tofu + Quinoa + Hemp Seeds

Target: ~35 g protein

• 150 g firm tofu, stir-fried or baked

• ¾ cup cooked quinoa

• 1 tbsp hemp seeds

• Veggies of choice (broccoli, peppers, spinach, etc.)

2) Lentils + Brown Rice + Nutritional Yeast

Target: ~30–35 g protein

• 1 cup cooked lentils

• ¾ cup cooked brown rice

• 2 tbsp nutritional yeast

• Olive oil, herbs, lemon, greens on the side

3) Tempeh Bowl

Target: ~35–40 g protein

• 100 g tempeh, grilled or sautéed

• ½ cup chickpeas or hummus

• 1 tbsp tahini as sauce

• Mixed veggies + optionally a small portion of whole grains

4) Black Bean Wrap

Target: ~30–35 g protein

• 1 cup black beans

• 1 large whole wheat tortilla

• 1 tbsp pumpkin seeds

• Salsa, lettuce, avocado, lime

5) Seitan + Edamame Stir-Fry

Target: ~35–40 g protein

• 100 g seitan

• ½ cup edamame (shelled)

• Stir-fried with veggies

• 1 tbsp peanut butter or peanut sauce as dressing

These are not meant to be perfect macros. They’re simple blueprints you can adapt with what you have in your kitchen.

5. Versatile Vegan Protein Staples (Build-Anything Ingredients)

To make your life easier, build your meals around a few workhorse ingredients you enjoy and tolerate well:

• Tofu – marinate, grill, scramble, bake, blend into sauces

• Tempeh – slice in sandwiches, crumble into sauces, cube in bowls

• Lentils – soups, salads, stews, pasta sauces, patties

• Chickpeas – hummus, curries, roasted snacks, tossed into everything

• Seitan – stir-fries, fajitas, grain bowls, skewers

• Edamame – snack, salad topper, add to fried rice or noodle dishes

• Quinoa – base for bowls, sides, or warm “breakfast” with fruit and nuts

• Nutritional yeast – sprinkle on pasta, salads, popcorn, or blend into sauces

• Hemp seeds – sprinkle 1–2 tbsp on bowls, salads, soups, smoothies or breakfast to quietly boost protein and healthy fats.

If you’re omnivore, you can mix these with:

• Eggs

• Greek yogurt or skyr

• Cottage cheese

• Fish & seafood

• Lean meats or poultry

to make hitting your protein targets even easier.

6. Quick Recap: How to Use This in Real Life

You don’t need to get a PhD in nutrition to benefit from high-quality protein. Here’s the simple version:

1. Aim for protein at each meal, not just “somewhere in the day.”

2. When possible, choose a complete, higher-quality source (or a smart plant combo).

3. If you’re plant-based, build meals around tofu, tempeh, lentils, chickpeas, seitan, edamame and grains.

4. Think in 30–40 g protein blocks per main meal if you’re 40+ and active — this is often where the muscle-building “signal” gets strong enough.

5. Don’t chase perfection. Start by upgrading one meal:

   • Add Greek yogurt or eggs to breakfast.

   • Swap a low-protein lunch for a tempeh or lentil bowl.

   • Bump up beans, tofu or fish at dinner.

High-quality protein is not about being strict or trendy. It’s about supporting your muscles, your energy and your future self with a few smart choices, most days of the week.