• Protein is very satisfying, filling, and actually uses calories to digest/break it down (this is called the thermic effect of food).
• Protein is essential to get from our diets as our bodies cannot produce it on its own.
• The more active someone is (more muscle breakdown occurs) so the need for protein increases. Anywhere from 20-40% of one’s daily calories is a recommended/healthy amount.
• One serving is approximately the size of your palm (ie 3-5oz) equaling to about 20-30 grams of protein.
• Protein is found in: animal meats (chicken, beef, fish etc) eggs, dairy products such as cottage cheese, yogurt, and in supplement form such as protein powder. Vegetarian/vegan options include pea/brown rice protein (powder), edamame/soy beans, beans, lentils, tofu, seitan, etc.

As a female, especially as you age, and if you are active, this is why you should prioritize protein:

Supports lean body mass & metabolism

Increases satiety & fullness (important if you are trying to lose weight)

Important for energy & blood sugar balance, which affects hormone levels

Crucial for neurotransmitter & energy production (hello, stable moods)

Critical for recovery & repair of all cells, tissues & organs

And ladies for over 40 (and into menopause) you actually need MORE protein than you realize. Why? Because over time, with shifts in hormones, your body does not digest & absorb it as well – this the need for more (and optimal quality of course too).

Ladies, aim to have 30 grams of protein per meal. This means about 4oz (approximately the size of your hand):

4-5 oz of lean chicken breast, turkey or ground beef

4-5oz shrimp, salmon, tuna or other fish

6 egg whites & 2 whole eggs

1 1/2 cup cottage cheese or greek yogurt

1-2 scoops protein powder

1 1/2 to 2 cup lentil or beans

A common struggle we hear in our practice is:

“I’m eating protein, but I am always falling short of my goals. How can I eat more?!”

Here are 5 simple tips!

1. Make your Portions Larger

Simply put, just increase the amount at each meal. Even 1-2 oz makes a big difference, and adds up if you do this with every meal

2. Pick your protein FIRST when planning out your meals

It is easy to plan out your carbs first, but instead, pick your protein, then add the rest (your veggies, carbs and healthy fats) around it.

3. Prep your Protein Sources ahead of time

Batch cook chicken breasts, ground meat etc. so you can easily mix & match for meals, AND you know you will have some handy for meals. I love to buy in bulk & freeze so I have some on hand at all times.

4. Use Convenience Options

Use grab & go options like: Protein powder, mini cups of organic yogurt & cottage cheese, Organic deli turkey meat, Organic turkey or beef jerky, Hard boiled eggs

5. Include Protein in your Snacks

Aim for 10-15g on average here! This will stabilize blood sugar, energy and ward off cravings. Start with these options listed above in Tip #4, then pair it with a healthy carb or fat.

Some other good options are quality protein bars such as Rx, Raw Rev Glo, Aloha, Good! Snacks brands.