Getting enough clean protein is one of the most important things you can do for your body—especially after 35. Clean proteins help balance hormones, stabilize blood sugar, support metabolism, and promote healthy fat loss without restricting calories.
If you're tired of fad diets and ready to nourish your body with foods that actually support your long-term health goals, this clean protein list is your go-to guide.
These 48 clean protein-rich foods are packed with nutrients, easy to add to your meals, and perfect for women aiming to feel strong, lean, and energized.
Legumes, Beans, & Lentils
These plant-based protein powerhouses are fiber-rich and help regulate blood sugar and estrogen metabolism.
Black beans – 20g per ½ cup
Chickpeas – 20g per ½ cup
Red beans – 22g per ½ cup
Split peas – 24g per ½ cup
Lentils – 9g per ½ cup
Lima beans – 73g per cooked ½ cup
Black-eyed peas – 8g per ½ cup
Soybeans – 34g per ½ cup
Yellow peas – 24g per ½ cup
Seeds & Nuts
Rich in healthy fats, fiber, and plant-based protein—perfect for hormone support and satiety.
Chia seeds – 4g per 2 tbsp
Hemp seeds – 15g per ¼ cup
Sunflower seeds – 73g per ¼ cup
Poppy seeds – 54g per ¼ cup
Sesame seeds – 54g per ¼ cup
Pumpkin seeds – ~7g per ¼ cup
Cashews – 5g per ¼ cup
Almonds – 8g per ¼ cup
Whole Grains & Clean Carbs
Don't fear carbs—especially these protein-packed, clean-eating options.
Quinoa – 14g per ½ cup
Buckwheat – 13g per 100g
Oatmeal – 6g per ½ cup
Amaranth – 8g per cooked cup
Teff – 10g per cooked cup
Spelt – 11g per cooked cup
Wild rice – 7g per cooked cup
Whole grains (general) – 6g per ½ cup
Ezekiel bread – 8g per 2 slices
Soy-Based & Fermented Proteins
Great for gut health, hormone balance, and plant-based variety.
Tempeh – 19g per 100g
Tofu – 20g per ½ cup
Seitan – 25g per 100g
Soy milk – 8g per glass
Edamame – 11g per 100g
Vegetables with Surprising Protein Power
You don’t always think of veggies as protein sources—but these are worth adding to your plate.
Green peas – 9g per cooked cup
Broccoli – 4g per stalk
Asparagus – 4g per ½ cup
Green beans – 4g per ½ cup
Brussel sprouts – 2g per ½ cup
Spinach – 2g per 2 raw cups
Artichokes – 4g per ½ cup of hearts
Corn (organic) – 25g per ½ cup
Potatoes – 4g per medium potato
Avocado – 2g per ½ fruit
Unique Add-Ins for a Clean Boost
Add these to smoothies, meals, or snacks for an extra hit of clean protein and nutrient density.
Hummus – ~8g per 3 tbsp
Nutritional yeast – 12g per 3 tbsp
Peanut butter – 4g per tbsp
Tahini – 8g per 2 tbsp
Raw cacao (unsweetened) – 1g per tbsp
Spirulina – 2g per ½ tbsp
If you're a woman over 35 focused on clean eating, hormone balance, and healthy fat loss—protein is non-negotiable. Use this list to diversify your plate, stay fuller longer, and build meals that support your wellness goals.
Want a done-for-you meal guide using clean proteins like these?
Download my free guide: “7 Clean Foods That Balance Hormones After 35”
