A collection of 4 of Centr's high protein recipes.
Centr Team

10 high-protein recipes for stronger bones

Centr Team

While calcium hogs the spotlight, nutrition expert Angie Asche says there’s another factor in the strong-bone equation that often gets overlooked: protein.

“It’s a common misconception that protein is only for building muscle, but the amino acids that make up protein are used for so many different functions in the body like bone health and immune health,” says Angie.

As you age, your bone density decreases and your risk of serious breaks and fractures goes up. That’s one of the reasons experts recommend a daily protein intake of between 1.2g and 2g per kilogram of bodyweight per day for older people.

“Protein needs will be greater because as we age we have lower rates of muscle protein synthesis, and experience a natural decline in muscle mass and strength,” Angie explains.

How to strengthen bones

As well as upping your protein intake, Angie’s key tips for maintaining strong bones as you age are:

  1. Getting plenty of Vitamins D and K, magnesium and phosphorus, which all play a role in the health of our bones.
  2. Keep up the physical activity, especially strength training, to optimize bone health.
  3. Don’t undereatlow energy availability has been shown to negatively affect bone health.

10 high-protein recipes for bone strength

Ready to board the protein bus for strong bones?

A glass of milky smoothie dusted with cocoa and with a glass straw sits on a wooden tray beside a small bowl of sliced apple.

Apple Pie Smoothie

It’s a smoothie that’s high in protein and tastes like apple pie. What more incentive do you need?

A bowl of blackened shrimp, salad and rice on a rustic wooden table.

Blackened Shrimp Burrito Bowl

We cooked up this Cajun-inspired dinner using shrimp (prawns), but you can add any protein you like – think chicken, tofu or fish.

A bowl with pieces of grilled chicken, white beans and salad.

Grilled Chicken with Herby White Bean Salad

This protein-packed salad bowl makes simple grilled chicken simply delicious.

A small wok on a wooden board holds Centr's beef stir-fry and udon noodles.

Beef Udon Stir-fry

You can’t go past a stir-fry for a quick protein fix. We’ve made this one extra easy, so you’ll be fueling up for strong bones in no time.

A bowl of salad topped with crunchy tofu sits on a rustic wooden table.

Dan’s Veggie BLT Salad

This plant-based spin on the classic BLT adds tofu for protein and a simple vegan coconut bacon for big flavor.

A glass of mocha overnight oats sits on a wooden board.

Dan's Mocha Overnight Oats

Brain take a while to kick in each morning? That’s okay, you can prepare Dan’s breakfast cup the night before. Then after the caffeine helps you switch on, the oats will keep you powering through until lunch.

A bowl of Centr's pulse pasta with pesto sits on a white-washed wooden table.

Angie's Plant-based Pesto Pasta

The trick here is to use a pulse pasta – made using flour from peas, lentils, chickpeas or beans, it’s higher in protein than a regular wheat pasta.

A bowl of teriyaki chicken, rice, cucumber and shredded nori sits on a greyed wooden table.

Teriyaki-glazed Chicken Sushi Bowl

The only thing better than that sticky teriyaki glaze is the 43g of protein this bowl is packing.

A bowl of tuna puttanesca pasta sits on a table.

Dan's Tuna Puttanesca Pasta

Saucy by name, high-protein by nature!

A bowl of ramen noodles with turkey rests on a plate on a wooden table.

One-pot Ramen Noodles with Turkey

It doesn’t take much effort to reap the high-protein rewards of this quick and easy dinner.

Sign up to unlock your full potential

All your tools in one place

Expert-training to fuel your fitness, nutrition and mindfulness.

Limitless ways to fuel your mind & body

Access to over 3,000 workouts, recipes, and meditations – all tailored to your goals.

Tech that keeps you moving

Download Centr on all your devices to level up and track your results live.