Oldways
The newly released 2025-2030 Dietary Guidelines for Americans place a big emphasis on protein. Americans are taking notice, recognizing protein as one of the building blocks of a healthy meal, even if it’s not a nutrient that most of us are falling short of.
In reality, most Americans don’t actually need more protein. Previous editions of the Dietary Guidelines for Americans found that 70% of the U.S. population exceeded the longstanding recommendation for meat, poultry, and eggs. Although adults 65+ might benefit from increasing their protein to help maintain skeletal muscle mass (0.54g protein per pound of body weight, or 82g/day for a 150-pound adult), these targets are within reach for anyone consuming an overall balanced diet, like the Mediterranean diet.
A brain-healthy Mediterranean diet is filled with protein foods that give you a much bigger nutritional bang for your buck than a steak. People who get more of their protein from plant-based sources, as is traditional in a Mediterranean diet, are significantly less likely to die from heart disease than those who get more of their protein from meat. Additionally, the American Institute for Cancer Research warns that there is strong evidence that eating high amounts of red meat increases the risk of colorectal cancer.
To keep your brain and body healthy, don’t sacrifice the nutritional quality of protein foods in an effort to maximize the quantity. Instead, take a cue from the Mediterranean diet and try to include these protein-filled foods from the Mediterranean Diet Pyramid.
1. Beans
Plant foods, including beans, appear at the base of the Mediterranean Diet Pyramid as the types of foods to include at each and every meal. Use white beans to make a cassoulet, a French-inspired white bean stew, bake giant beans (or lima beans) in tomato sauce to make a Greek-inspired gigantes plaki, or prepare ful medames, Egyptian stewed fava beans. One cup of cooked white beans has about 17 g protein, plus about 11 g fiber, 160 mg calcium, and 6.62 mg iron.
2. Lentils
For people who are new to beans, peas, lentils and chickpeas, lentils just might be the most welcoming ingredient to start with. This is because, due to their small size and coin-like shape, dry lentils can be cooked in under half an hour without needing an overnight soak. Use brown or green lentils to make a zuppa di lenticchie, an Italian lentil soup, or red lentils to make ezogelin corbasi, a Turkish red lentil stew. For a refreshing, picnic-friendly chilled salad, toss cooked French lentils with cherry tomatoes, feta, olive oil, and balsamic vinegar, and garnish with ample fresh herbs. One cup of cooked lentils has about 18g protein, plus about 16g fiber, 6.59mg iron, and 360 micrograms of folate.
3. Chickpeas
Chickpeas, also called garbanzo beans, have a firm bite. Chickpeas are used frequently throughout the Eastern Mediterranean, mashed into hummus or ground into baked or fried patties called falafel. Like beans and lentils, chickpeas are also delicious in pastas, soups (such as the spiced Tunisian soup, lablabi), and grain salads. To make chickpeas a regular part of your diet, spread hummus onto a whole wheat pita and fill with crunchy vegetables for a refreshing sandwich. Toss your favorite whole grain pasta with red sauce and a can of chickpeas – think of them as tiny meatballs! One cup of cooked chickpeas has about 15g protein, 13g fiber, 80mg magnesium, 480mg potassium, and 4.74mg iron.
In addition to plant-based sources of protein, like beans, peas, lentils, and chickpeas, a traditional Mediterranean diet also includes small to moderate portions of animal based proteins (such as fish, shellfish, eggs, and sometimes poultry). These Mediterranean protein foods are more nutritious than red meat, as they don’t carry the same risk for heart disease and colorectal cancer.
4. Fish
Nearly two dozen countries border the Mediterranean Sea, so it’s not surprising that fish and seafood feature widely in the Mediterranean diet. When Oldways’ scientific advisory board met in 2008 to update the Mediterranean Diet Pyramid, one of the most notable updates was to make fish and seafood more prominent. By choosing seafood as your protein of choice, you’re not just getting high-quality protein, you’re also feeding your brain. DHA, an omega-3 fatty acid found primarily in seafood, is the building block of our brains, just as calcium is the building block of our bones.
Growing research shows that eating seafood is linked with a lower risk of dementia, which is why seafood is such a vital component of a brain healthy diet. To prepare, simply brush a filet of fish, such as halibut, salmon, tilapia, or cod, with a simple marinade of olive oil, lemon juice, salt, pepper, and herbs. Cooking faster than chicken, you need only roast it at 425°F for about 15 minutes, until the fish flakes easily with a fork, or seared in a skillet of olive oil for about 3 minutes on each side, or until cooked through. A small, 3-ounce piece of salmon has about 17 g protein, in addition to brain-healthy omega-3 fatty acids like DHA. Mediterranean cuisine also makes use of small, canned fish like sardines, known as conservas in Spain and Portugal, which can liven up any dish with a savory, umami flavor.
5. Shellfish
Like fish, shellfish is also a nutrient-dense protein option that can support overall health. Shellfish is a great protein option because it is deceptively simple to prepare, yet incredibly elegant to serve. Travel the Mediterranean with your tastebuds by cooking garlicky shrimp in olive oil, mussels in a white wine broth, scallops in a brown rice risotto with seasonal vegetables, or whole wheat linguine with clams and tomato broth. There is approximately 20g protein in 8 large shrimp or about 5 large scallops, meaning that even a small portion of shellfish can measurably boost your meal’s nutrition – and flavor.
6. Eggs
Eggs appear midway up the Mediterranean diet Pyramid, indicating that they’re eaten in moderate portions, daily to weekly. While a standard American diet serves eggs with less nutritious options, such as sausage and refined toast, the Mediterranean diet is a beautiful example of how eggs can be used as a bridge food for other healthy ingredients. Whisk eggs with finely chopped vegetables (such as onions, peppers, or zucchini) and a pinch of traditional cheese to make an Italian-inspired frittata or a Spanish-inspired tortilla. Shakshuka is a North African egg dish in which eggs are baked in fragrant tomato sauce and then topped with fresh herbs and sometimes cheese. To make a French-inspired salad Niçoise, toss quartered hard-boiled eggs with fresh seasonal vegetables, tuna, and olives. One large egg has 6g protein, with nearly half of the protein being in the yolk. Note that animal foods, like eggs and poultry, don’t have fiber.
7. Poultry
When it comes to meat, leaner options like poultry are better than fatty options like red meat. On the Mediterranean Diet Pyramid, poultry joins eggs and dairy midway up the pyramid as being eaten in moderate portions, daily to weekly. Use poultry as a garnish for other healthy, plant-based dishes by serving chicken and vegetable kebabs over a grain salad, grilled chicken over sauteed spinach with tomatoes and olives, or a vegetable-forward chicken tagine stew. Four ounces of boneless skinless chicken thighs have about 21g protein and 9g fat (2g saturated fat), which is leaner than skin-on cuts of chicken as well as fattier animal foods like beef.
With the Mediterranean Diet Pyramid as your guide, you don’t have to choose between optimizing protein or optimizing other nutrients. By building meals around nutrient-dense foods like beans, lentils, and seafood, you can have both.