AARP Publishes 3-Day Meal Plan Targeting 25 Grams of Protein per Meal
Updated
Updated · AARP · Jun 25
AARP Publishes 3-Day Meal Plan Targeting 25 Grams of Protein per Meal
3 articles · Updated · AARP · Jun 25
Summary
AARP released a three-day guide for older adults built around 25 grams of protein at each meal, a level it says can help preserve muscle strength and function with age.
The advice responds to a nutrition gap: research cited in the guide found 28% of adults age 55 and older consume less than 0.8 grams of protein per kilogram of body weight daily.
Dr. Roger Fielding of Tufts said inadequate protein intake is consistently linked to sarcopenia, which raises risks of falls, fractures, walking difficulty, weaker immunity, diabetes and cognitive impairment.
The sample menus pair common foods to hit the target, including Greek yogurt with nuts, lentil soup, spaghetti and meatballs, a three-egg omelet, grilled salmon, turkey sandwiches and tofu stir-fry.
AARP says spreading protein across the day from both plant and animal sources can help older adults rebuild or maintain muscle mass as the body synthesizes protein less efficiently over time.