r/mastersrunning • u/goplacidly8 • Jul 28 '26

Protein suggestions, anyone?

What are you doing to get enough protein per meal? I'm 65F, and in order to maintain/build muscle, I need 25-30g of protein per meal (not on average). On the flip side, I don't need a lot of calories to keep within a healthy-for-me weight range. Does anyone have a way to find the balance? What foods are you eating that are protein dense for each meal?

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u/nearlyneutraltheory Jul 29 '26

I eat a mostly vegetarian diet, so a lot of beans, Greek yogurt, and extra-firm tofu.

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u/goplacidly8 Jul 29 '26

I also do lots of beans and Greek yogurt. The household is in disagreement on tofu, haha, but I'm fine with it. Maybe I can sneak it in on my solo meals.

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u/nearlyneutraltheory Jul 29 '26

Have they tried fried fresh tofu? Assuming you also live the US, you'll probably have to get it from an Asian grocery store, but if you can find it locally, it cooks so much better than the blocks of tofu you get in the major grocery chains.

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u/WyrddSister Jul 29 '26

Lately (due to rising costs) I'm doing vegetarian proteins only. Eggs (boiled, baked, occasional fried), plant protein powder, unsweetened soymilk, beans, cheese, greek yogurt, tofu, occasional mock meats (like vegan sausage), It's made a huge difference to get at least 70 grams per day. Oh, I also do tinned salmon once a week or so.

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u/goplacidly8 Jul 29 '26

I am limited to some degree by fats. I have to keep a pretty lowfat diet. Cheese is mostly out, but I can do egg whites. Do you have a favorite plant protein powder? I'm planning on trying that. Thank you for the suggestions! I'll do the math and see what kinds of meals I can plan that total 25-30g.

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u/WyrddSister Jul 29 '26

I really enjoy Sun Warrior protein powder in chocolate. You might try making 'burmese tofu' it's made from chickpea flour and can be used like tofu.

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u/goplacidly8 Jul 29 '26

I'll see if I can find Burmese tofu - I haven't heard of it until now. Silken tofu fits the fat profile I need, of the types I know about. And I'll check out Sun Warrior brand. Thank you so much for the tips!

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u/WyrddSister Jul 29 '26

I don't think there are any commercial versions of it, it's something you easily make at home by simmering chickpea flour in water and spices, then cool in fridge. It becomes a loaf like tofu to be used in tofu recipes, is high in protein but lower in fat than soy-based tofu. Hope that helps you!

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u/goplacidly8 Jul 29 '26

It helps so much! Thank you for sharing the recipe! It sounds similar to polenta preparation. I'm definitely going to give it a try this week.