How to Eat Healthy at 40: 7 Healthy Foods That are Packed with Protein

Mindful Eating is Within Reach - Even at 40 😋

Okay, let’s talk about protein. We know it’s important, and most of us crave it. It helps with muscle recovery, keeps us full, and just makes us feel like a human with a functioning body. For many of us, our twenties and thirties flew by, and if you are reading this, you probably picked up some bad habits along the way. But it’s never too late! There are tons of delicious, healthy foods that sneak in about 6 grams of protein per serving, and they’re just waiting to make your meals tastier and more satisfying. Here are my top 7 picks that you’re definitely going to want to add to your meals.

1. One Large Egg (6g Protein)

Ah, the humble egg. It’s like the MVP of protein, isn’t it? One large egg gives you 6 grams of the good stuff, and it’s a complete protein to boot (meaning it has all the essential amino acids your body needs). Plus, eggs are so versatile—scrambled, boiled, poached, fried… you name it! Throw one on a salad, make an omelette, or just go classic with a boiled egg and a little salt. Protein and flavor? Yes, please. In my mind, there are good eggs and better eggs. My favorite eggs are the ones that are cooked to perfection - When it comes to a solid grain bowl don't skimp on the jammy egg:) I love those eggs so much I included the instructions from Bon Appetite for the perfect jammy egg!

Step 1

Bring a large saucepan of water to a boil over medium-high heat. Using a slotted spoon, carefully lower 4–8 large eggs into water one at a time. Cook 6½ minutes, adjusting heat to maintain a gentle boil. Transfer cooked eggs to a bowl of ice water and chill until just slightly warm, about 2 minutes.

Step 2

Gently crack eggs all over and peel, starting from the wider end, which contains the air pocket. Rinse in cold water to remove any stubborn bits of shell.

Do ahead: Eggs can be cooked and peeled 3 days ahead. Store airtight in the refrigerator. 

Get more from BA on how to do it like a pro!

2. ¼ Cup Hard Red Winter Wheat Berries (6g Protein)

Wheat berries are not just for the hardcore bakers—they’re actually a super tasty, hearty source of protein. Just a ¼ cup of dry hard red winter wheat berries will give you 6 grams of protein and a nice little fiber boost, too. But dry? We need cooked wheat berries. You aren't going to be crunching on these protein berries dry unless you are my son, who transports anything edible directly to his mouth. Plan ahead and cook up wheat berries a day in advance. You can grab a ¼ cup of these and toss them on salad, cereal, smoothies, and vegetable soup. The protein-packed berries add texture and keep you satiated. Keep them dry and grind them for homemade bread (you’re 40 now and hopefully have some bread skills that have developed over the past 20 years, no? You have time!). Bonus: Wheat berries are loaded with iron, so you’ll feel strong enough to take on the world (or at least your afternoon).

3. 1 Cup Cooked Quinoa (6g Protein)

Quinoa is like the super trendy, protein-packed grain that somehow manages to be both fancy and humble at the same time. One cup of cooked quinoa packs 6 grams of protein, plus fiber, iron, and magnesium. You can make it into a grain bowl, stir it into a salad, or use it as a base for a stir-fry. It's like your new best friend that goes with anything, and you can feel good about eating it.

4. 1 oz (28g) Almonds (6g Protein)

Snack attack! Almonds are where it’s at when you need a protein-packed pick-me-up. Just an ounce (about 23 almonds) gives you 6 grams of protein, and they come with healthy fats, vitamin E, and all kinds of good-for-you stuff. Pop them in your mouth for a quick snack, sprinkle them over a salad, or even throw some on your oatmeal. Almonds are basically like nature’s candy—if candy were good for you.

5. ½ Cup Cottage Cheese (6g Protein)

I know, I know. Cottage cheese might get a bad rap, but trust me—when you’re looking for a high-protein snack, it’s a game-changer. A half-cup of low-fat cottage cheese gives you 6 grams of protein and a ton of calcium, which is great for those bones (and muscles). You can eat it as-is or get creative: add fruit, herbs, or even a drizzle of honey. Cottage cheese is your secret weapon in the quest for protein, no matter how you take it.

6. ¾ Cup Greek Yogurt (Plain) (6g Protein)

Greek yogurt is one of those foods that makes you feel like you're doing your body a solid, but it also tastes super indulgent. A ¾ cup of plain, non-fat Greek yogurt packs in 6 grams of protein, plus it’s got probiotics for your gut (yay for digestion!). You can eat it straight up, mix in some berries, or add it to a smoothie for an extra creamy texture. If you're feeling extra fancy, throw in a little honey and some nuts for crunch. Protein and probiotics? I’m sold.

7. ½ Cup Cooked Lentils (6g Protein)

Lentils are basically plant-based magic. They’re protein-packed, fiber-rich, and just super versatile. Half a cup of cooked lentils gives you 6 grams of protein, and they’re perfect in soups, stews, salads, or even veggie burgers. Plus, they’re loaded with iron, which is essential for keeping your energy up. So, next time you’re cooking, throw in some lentils and watch them absorb all the delicious flavors.

Wrap-Up: Protein-Packed and Ready to Go!

So, there you have it—7 delicious, protein-rich foods that are easy to work into your meals. Whether you’re scrambling eggs, tossing quinoa in a salad, or snacking on almonds, these foods will help you hit your protein goals without feeling like you’re eating the same old boring stuff. Plus, they bring plenty of other nutrients to the table, so you’re not just fueling your body with protein, but also giving it the vitamins and minerals it needs to thrive.

Don’t stress if you’ve picked up a few bad habits over the years—it’s never too late to start making healthier choices. By adding these tasty foods into your routine, you’ll be well on your way to mindful eating that makes you feel great, inside and out. Now, go ahead and get creative with your meals—you've got this!