Guide

Top protein options for pescatarians include fish, shellfish, eggs, dairy, tofu, tempeh, legumes, nuts, and seeds.

During pregnancy, the best protein sources include lean meat, fish, eggs, dairy, beans, lentils, tofu, nuts, and seeds in balanced portions.

Top protein sources for older adults include lean meats, dairy, eggs, legumes, nuts, seeds, and soy foods spread across meals.

The best sources of protein for seniors include lean meat, fish, eggs, dairy, beans, lentils, soy foods, nuts, and seeds spread through the day.

The best sources of protein for vegetarians during pregnancy are varied plant foods plus dairy and eggs that together reach roughly 70 grams a day.

For steady weight gain, focus on high-calorie, protein-rich foods such as meat, dairy, eggs, legumes, nuts, seeds, and well-timed shakes.

Protein-rich foods like lean meat, fish, eggs, dairy, beans, and soy help women over 40 protect muscle, feel fuller, and stay energetic.

Top protein sources for women over 50 include lean meat, poultry, fish, eggs, dairy, beans, lentils, soy foods, nuts, and seeds eaten across the day.

The best sources of protein for women include lean animal foods, dairy, soy, legumes, nuts, and seeds balanced across meals and snacks.

The best sources of protein for menopause are lean meats, dairy, eggs, soy foods, legumes, nuts, and seeds spread across your daily meals.