At HOB, protein isn’t optional, it’s foundational. Especially for women over 40, protein supports muscle retention, blood sugar stability, bone density, and hormone balance.

We thought we would break it down for you and give you 20 suggestions with portions options. You don’t need complicated recipes. You need smart options.

Here are plant-based options that give you roughly 12-15 grams per serving.

Legumes:

1. Lentils (3/4-1 cup)
2. Black Beans (1 cup)
3. Chickpeas (1 cup)
4. Edamame (3/4 cup)
5. Split Peas (1 cup)

Soy-Based:

1. Tofu (5 oz)
2. Tempeh (3 oz)
3. Soy Yogurt (1 1/2 cups)
4. Soy Milk (2 cups)

Grains:

1. Quinoa (1 1/2 cups)
2. Farro (1 1/2 cups)
3. Buckwheat (1 1/2 cups)
4. Amaranth ( 1 1/2 cups)
5. Sprouted Grain Bread (4 slices)

Nuts & Seeds:

1. Hemp Seeds (5 tbsp)
2. Chia Seeds (6 tbsp)
3. Peanut or Almond Butter (4 tbsp)
4. Pea Powder (1 scoop)

At HOB we focus on protein distribution throughout the day, not one giant serving at night.

Feed your body, work your body out, and create sustainable longevity.