After 55, one nutrient becomes more important than ever: protein. It’s the foundation for strong muscles, steady energy, and a healthy immune system. Without enough of it, everyday activities like climbing stairs, carrying shopping, or even recovering from a cold can become more difficult. Unfortunately, many older adults don’t reach their daily protein needs, which can affect their strength, independence, and overall quality of life.
Gourmet Meals makes it easy to meet those needs with a wide range of snap frozen, protein-rich meals that go straight to your freezer. Convenient, portion-controlled, and dietitian-approved, these meals take the stress out of planning, shopping, and cooking while ensuring you’re getting the right nutrition. Alongside lean meats, fish, and plant-based options, Gourmet Meals helps build a protein-rich diet that supports a body’s changing needs.
In this guide, we’ll explore why protein is so vital after 55, how much you really need each day, the best food sources, and how simple it can be to enjoy balanced meals that strengthen health and independence.
Why Protein Becomes More Important with Age
Protein exists in every cell of your body, but after 55 your ability to use it efficiently slows down. Without enough, you may notice:
• Muscle and strength loss – Everyday activities like standing from a chair or carrying groceries may feel harder. This decline, called sarcopenia, is a natural part of ageing but speeds up if protein is lacking.
• Higher risk of falls and fractures – Weak muscles and bones reduce balance, making falls more common and recovery slower.
• Weaker immunity and slower healing – From minor cuts to major illnesses, your body needs protein to repair and protect itself.
In short, protein is the nutrient that helps you stay strong, active, and independent.
How Much Protein Do You Really Need?
The old recommendation of 0.8 grams per kilo of body weight per day was based on younger adults, and it falls short for older Australians. Experts now suggest:
• 1.0–1.2g/kg daily for healthy older adults
• 1.2–1.5g/kg daily if you’re active or recovering from illness
• 30–35g of protein per meal to maximise muscle use
For example, if you weigh 70kg, aim for 70–85g of protein each day. That could look like Greek yogurt for breakfast, chicken at lunch, and salmon with vegetables at dinner.
The Best Protein-Rich Foods
Both animal and plant sources provide excellent options:
• Animal proteins: chicken breast, turkey, lean beef, salmon, tuna, eggs, Greek yogurt
• Plant proteins: lentils, chickpeas, tofu, quinoa, nuts
Animal proteins deliver all nine essential amino acids, while plant proteins bring extra fibre and antioxidants. Mixing them together like a tuna and chickpea salad gives you the best of both worlds.
Gourmet Meals offers a variety of dishes that combine these benefits, from Salmon Fillet with Dill Sauce to hearty vegetarian options like Coconut Dahl. These meals are snap frozen and delivered straight to your freezer, giving you nutritious, protein-focused options ready when you need them.
How to Add More Protein to Your Day
Getting enough protein doesn’t mean overhauling your diet, it’s about simple swaps and smart planning:
• Breakfast: Start strong with eggs, Greek yogurt parfaits, or a protein smoothie.
• Lunch: Choose a protein base like chicken, salmon, or tofu and pair with colourful vegetables.
• Dinner: Aim for at least 30g of protein. Try baked fish, lean beef, or lentil-based dishes.
• Snacks: Nuts, boiled eggs, cottage cheese with fruit, or soy-based legumes provide protein between meals.
Spacing protein evenly across the day is more effective than eating it all at dinner. Think of each meal as an opportunity to support your strength.
Not sure where to start? Our menu makes it easy with high-protein meals that cover breakfast, lunch, and dinner, all dietitian-approved, portion-controlled, and cost-effective.
Why Protein Works Best with Exercise
Eating enough protein is powerful but combining it with strength-based exercise makes it even more effective. Resistance training helps your muscles absorb protein better, building strength and energy faster.
Simple routines you can do at home include:
• Chair squats
• Wall push-ups
• Step-ups
• Resistance band rows
Just two or three sessions a week, combined with protein-rich meals can help maintain muscle and independence.
Stronger Living Starts Here
Protein isn’t just for athletes; it’s a daily essential for anyone over 55 who wants to live well. From maintaining muscle and bone strength to supporting immunity and recovery, it plays a vital role in healthy ageing.
The best way to stay strong is by choosing protein-rich foods at every meal and spreading them evenly throughout the day. Paired with light exercise, this simple habit can make a noticeable difference in your energy, independence, and wellbeing.
At Gourmet Meals, we make it easier to meet these needs. Our snap frozen meals go straight to your freezer, giving you convenient access to protein-rich, dietitian-approved options whenever you need them. Each meal is balanced and cost-effective, with choices to suit a wide range of health requirements from high protein and low fat to gluten free and vegetarian.
Discover our full menu of high-protein meals at and see how simple it can be to get the nutrition you need, every day.
FAQs
Q: How much protein is recommended for someone over 55?
A: Most adults over 55 need 1.0–1.2g per kilo of body weight daily, or about 30–35g per meal.
Q: What are the best protein foods for people over 55?
A: Lean meats, fish, eggs, dairy, legumes, tofu, and nuts are all excellent choices. Gourmet Meals offers a wide variety of high-protein options across chicken, beef, fish, and vegetarian meals.
Q: Are supplements important for over 55’s?
A: Not always. Food should come first, but supplements can help if your appetite is low or if you’re recovering from illness. Gourmet Meals’ high protein menu is a convenient way to meet your needs without relying on supplements.
Q: How does exercise help?
A: Strength-based exercise makes your muscles more responsive to protein, helping you build and maintain strength. Pairing light exercise with our protein-rich meals is a powerful way to stay strong and independent.
Tags: Protein Guide, Protein Tips, How Much Protein Do I Need, High Protein Meals, High Protein Meals Delivered, Meals With Protein, How Much Protein Do I Need, Gluten Free Meals, High Protein Gluten Free Meals, Gluten Free Meals Delivered, Portion Controlled Meals Delivered, Healthy Meals Delivered, Affordable Meals Delivered, Tasty Protein Meals, Cheap Meals Delivered, Snap Frozen Meals, Nutritious Meals Delivered
