Are you wondering what to eat to stay lean while building muscle after hitting the big 5-0? According to Tara Collingwood, MS, RDN, CSSD, LD/N, ACSM-CPT, a Board Certified Sports Dietitian and co-author of the Flat Belly Cookbook for Dummies, protein becomes your most valuable ally in maintaining and developing lean muscle as you age. In an interview with Eat This, Not That!, Collingwood emphasizes the importance of timing: “Spreading protein intake throughout the day ensures your muscles consistently have the fuel they need for repair and strength.” She notes that snacks play a crucial role in achieving this balance. “Protein snacks aren’t just for bodybuilders; they’re essential for anyone over 50 looking to stay strong, active, and full of energy. Consider them essential building blocks for lifelong muscle health.” Here are seven protein-rich snacks that can help sculpt lean muscle after 50.

The first snack Collingwood suggests is Greek yogurt paired with nuts or seeds. This combination offers 18 to 20 grams of protein along with healthy fats, supporting muscle repair and keeping you full. “This mix of protein and healthy fats nourishes your muscles between meals,” she explains.

Greek Yogurt with Nuts or Seeds

Another option is cottage cheese with fruit. Collingwood points out that “slow-digesting casein protein aids in muscle repair, whether overnight or during an afternoon rest. Cottage cheese remains a classic choice that excels in supporting muscle maintenance.”

Cottage Cheese with Fruit

For a nutrient-packed snack, try hard-boiled eggs with vegetables. “These are portable and provide complete protein along with nutrient-rich fiber, offering balanced nutrition,” says Collingwood. “Eggs are among the simplest and most effective protein sources for maintaining muscle health at any age.”

Hard-Boiled Eggs with Veggies

Another great snack that will fill you up with nutrients? Hard-boiled eggs with veggies. “Portable, complete protein plus nutrient-dense fiber for balance. Eggs are one of the simplest, most efficient protein sources for muscle health at any age,” ahw aYA.6254a4d1642c605c54bf1cab17d50f1e

Tuna or Salmon Pack with Whole Grain Crackers

She also enjoys snacking on packs of tuna or salmon with whole-grain crackers. “Protein plus omega-3s to reduce inflammation and support recovery. These are like muscle fuel in a pouch—convenient, filling, and heart-healthy,” she says.

Protein Smoothie

If you prefer drinking your snack, make a protein smoothie, whey or plant-based. “A customizable way to hit your protein goals on the go,” says Collingwood. “A smoothie is an easy way to get a 20–25g protein boost without feeling heavy.”

Edamame or Roasted Chickpeas

Edamame or roasted chickpeas are another savory snack. “Plant-based protein and fiber to keep you satisfied. Crunchy, portable, and packed with plant power—these make snacking smart and satisfying,” says Collingwood.

String Cheese with Almonds or Apple Slices

The last snack she recommends is string cheese with almonds or apple slices. “It is a balanced snack combining protein, healthy fats, and carbs for steady energy. Cheese plus nuts or fruit gives you a steady release of fuel for both brain and muscle,” she says.