Are You Getting Enough Protein? Most Women Aren’t

A Cheatsheet to Help You Hit Your Daily Needs and Build a Stronger, Healthier Body

Why Protein Is a Big Deal for Women

Feeling low energy? Losing muscle tone? Struggling with recovery, cravings, or even brittle hair and nails? These aren't just signs of getting older—they can be symptoms of protein deficiency.

Most women don’t eat enough high-quality protein consistently, especially at breakfast or after workouts. And the impact goes far beyond muscles.

Protein isn’t just for athletes—it’s the foundation of your body’s repair system. Think of it like bricks: no matter what you’re building—whether it’s energy, muscle tone, or long-term vitality—you need quality building blocks.

And those bricks? They’re building muscle—your body’s reserve for strength, health, and resilience.

Muscle supports your metabolism, stabilizes blood sugar, protects your bones, and helps you stay mobile and independent as you age. Without enough protein to support it, muscle slowly declines—bringing with it fatigue, poor recovery, and increased risk of falls, injury, and chronic illness.

Starting around perimenopause (40+), muscle loss accelerates, and our bodies become less responsive to the stimulus of protein and resistance training—so getting enough high-quality protein becomes even more important.

Despite what you might have wondered, you can’t “overdose” on protein if you’re eating real food and listening to your body. But protein deficiency is real—and more common than most women think.

Coach moment: Honestly, most of the women I work with don’t make the connection at first. They’re feeling tired, sore, or just “off,” and protein isn’t even on their radar. But once we bust a few myths and talk about what’s actually going on in women’s bodies, they’re open to trying something new—like simply eating more protein. And without fail, they come back saying, “I feel so much better. More energy, better recovery, not achy anymore.” Every single time.

In this cheatsheet, I’ll break down how much protein women really need (it’s simpler than you think), how to get it from high-quality sources, and I’ll share 10 easy, delicious meal ideas to hit your goals without overthinking it.

Could You Be Low on Protein and Not Know It?

You don’t need to be starving to be protein deficient. In fact, many women are under-eating protein without realizing it—especially at breakfast or post-workout, when the body needs it most.

Protein isn’t just about building or maintaining muscle. It plays a critical role in:

Repairing tissues
Supporting your immune system
Producing enzymes and hormones
Maintaining healthy skin, hair, and nails

Not sure if you’re getting enough?

Here are some common signs that might point to a protein gap:

Physical Signs

Muscle loss or weakness (especially with age)
Fatigue or low energy
Brittle hair, hair thinning, or hair loss
Weak nails or slow nail growth
Puffiness or swelling (especially in legs or feet)
Skin issues like dryness, flakiness, or rashes
Slow healing of wounds or injuries

Cognitive and Functional Signs

Brain fog or difficulty concentrating
Mood swings, irritability
Frequent colds or infections
Intense carb cravings or constant hunger
Poor recovery after workouts or injury

Who’s Most at Risk?

Women in perimenopause or post-menopause – Muscle breakdown speeds up, and the body becomes less responsive to protein and strength training, which means your intake needs to go up, not down.
Older adults – Appetite often decreases with age, but protein needs do not.
People on restrictive diets – Especially if vegan/vegetarian without careful planning.
Athletes or active women – Higher physical demands require more protein to repair and rebuild.
Anyone with chronic illness or inflammation – Healing processes and immune responses depend on protein.

Even mild protein deficiency can quietly wear away at your energy, strength, and resilience. But the good news? It's also one of the easiest things to fix—once you know what to look for and how to act on it.

What Makes a Protein “High-Quality”?

Eating enough protein is one thing—eating the right kind is what actually drives results like better recovery, muscle preservation, and long-term health.

Complete vs. Incomplete Proteins

Complete proteins contain all 9 essential amino acids your body needs.

✔ Found in: Eggs, meat, fish, dairy, soy, quinoa

Incomplete proteins are missing some amino acids.

✔ Found in: Legumes, nuts, seeds, grains (except soy/quinoa)

Tip: You can still use incomplete proteins—just pair them smartly (like rice + beans or hummus + whole grain bread).

Digestibility & Absorption

Your body absorbs some proteins more efficiently than others.

✔ High bioavailability: Eggs, fish, meat, dairy, whey

⚠️ Lower bioavailability: Legumes, nuts, grains, collagen (you’ll need more to get the same effect)

Leucine: Your Muscle-Signal Amino Acid

Leucine is the amino acid that flips the switch on muscle building.

Aim for 2.5–3g of leucine per meal to stimulate muscle protein synthesis—especially important for women 40+.

Examples of foods with 2.5–3g of leucine per serving:

100g (3.5 oz) chicken, beef, or pork
125g (4.4 oz) salmon
3 large eggs
¾ cup (200g) Greek yogurt or cottage cheese
1 scoop (25g) whey or soy protein isolate
200g tempeh or 250g firm tofu

Protein is like bricks for building a house. High-quality protein = sturdy, well-formed bricks. Lower-quality = soft, uneven clay bricks—you’ll need more of them for the same strength.

Easy Action Steps

A well-established guideline supported by women’s health and sports nutrition experts:

👉 Aim for 1 gram of protein per pound of body weight, per day.

So, if you weigh 140 pounds, that’s about 140 grams of protein daily, ideally spread across 3–4 meals with 30–40 grams per meal. This helps support muscle repair, metabolism, hormone balance, and recovery—especially important for women over 40.

💡 Some women may need slightly more or less depending on muscle mass, activity level, or specific goals. Always adjust based on how you feel and perform.

Need help figuring out what this actually looks like for your body, lifestyle, or schedule?

That’s where working with a coach can help—someone to simplify the process, help you dial in your meals, and build habits that fit your life.

👉 Book a free call with me here.

High-Quality Animal-Based Protein Meals

These simple, whole-food meals provide 30–40g of high-quality protein per serving—ideal for stimulating muscle maintenance and recovery, especially for women 40+.

Savory Power Breakfast

3 whole eggs (fried or scrambled) → 18g protein

2 slices Ezekiel bread (or sprouted grain toast) → 8g protein + complex carbs

½ avocado + cherry tomatoes

Optional: Feta cheese (1 tbsp) → 2–3g protein

Total Protein: ~28–30g

Prep Tip: Everything can be cooked in one pan in under 10 minutes. Add spinach or arugula for bonus greens.

Open-Face Mackerel & Cottage Cheese Sandwich Plate

1 slice hearty rye or whole grain bread (toasted) → 4–6g protein + complex carbs

½ can Atlantic mackerel in olive oil (about 2.5 oz, drained) → ~20–22g protein

¼ cup cottage cheese → 7g protein

Topped with tomato slices and spinach or arugula

Side salad: cucumber, grated carrot, shredded cabbage, olive oil + lemon

Total Protein: ~32–35g

Prep Tip: No cooking needed—just toast, layer, and toss the salad. A quick, nutrient-packed lunch.

Chicken & Rice Bowl

3.5 oz grilled chicken breast → 30g protein

¾ cup cooked brown rice → 5g protein + complex carbs

Salad: bell peppers, leafy greens, olive oil or tahini drizzle

Total Protein: ~35g

Prep Tip: Use batch-cooked or leftover chicken for easy assembly.

Grilled Salmon Plate

6 oz grilled salmon → 34g protein

½ cup cooked quinoa → 4g protein

1 cup steamed broccoli → 3g protein

Drizzle of olive oil + lemon

Total Protein: ~41g

Note: This meal covers your leucine target and offers anti-inflammatory omega-3s.

One-Pan Turkey Pasta

2 oz chickpea or lentil pasta → 14g protein + complex carbs

3 oz lean ground turkey → 22–25g protein

½ cup frozen spinach or mixed veggies

Tomato sauce + sprinkle of parmesan

Total Protein: ~36–38g

Prep Tip: One pan, minimal cleanup. Frozen veggies make it even faster.

High-Quality Plant-Based Protein Meals

These meals combine complementary plant sources to create complete proteins and hit the sweet spot of 30–40g per meal.

Tofu + Quinoa + Hemp Seeds

200g stir-fried tofu → ~24g protein

¾ cup cooked quinoa → ~6g protein

2 tbsp hemp seeds → ~6g protein

Add veggies like bok choy, bell peppers, and spinach

Total Protein: ~36g

Why it works: Tofu and quinoa are complete proteins. Hemp seeds boost the amino acid profile and healthy fats.

Lentils + Brown Rice + Nutritional Yeast

1 cup lentil stew → ~18g protein

¾ cup brown rice → ~5g protein

2 tbsp nutritional yeast → ~4g protein

Sprinkle 1 tbsp hemp seeds on top → ~3g protein

Add kale or roasted carrots for fiber and flavor

Total Protein: ~30g

Why it works: Lentils + rice = complete protein. Nutritional yeast adds depth and B12.

Tempeh + Chickpeas + Tahini

100g grilled tempeh → ~20g protein

½ cup chickpea hummus → ~10g protein

1 tbsp tahini → ~3g protein

Serve with leafy greens and cucumber

Total Protein: ~33g

Why it works: A balanced blend of plant protein, fiber, and healthy fats.

Black Beans + Whole Wheat Tortilla + Pumpkin Seeds

1 cup cooked black beans → ~15g protein

1 large whole wheat tortilla → ~7g protein + carbs

2 tbsp pumpkin seeds → ~5g protein

Add 2 tbsp nutritional yeast in the filling → ~4g protein

Top with lettuce, salsa, and cabbage

Total Protein: ~31g

Why it works: Beans + whole grains = complete protein. Pumpkin seeds add micronutrients like zinc and magnesium.

Seitan + Edamame + Peanut Sauce

100g seitan stir-fry → ~21g protein

½ cup edamame → ~8g protein

2 tbsp peanut sauce → ~6g protein

Add frozen mixed stir-fry veggies

Total Protein: ~35g

Why it works: Seitan is ultra protein-dense. Edamame and peanut sauce round out the amino acids and flavor.

Two Habits That Make Protein a No-Brainer

These are two simple strategies I use myself—and teach every client—to make hitting daily protein targets feel easy and realistic:

1. Organize Your Pantry and Fridge by Macronutrients

I keep one pantry shelf just for protein-rich foods—it makes building meals fast and intuitive.

Here’s what’s on mine:

Canned fish (mackerel, salmon, sardines)
Nutritional yeast
Seeds (hemp, sunflower, pumpkin)
Nuts (almonds, hazelnuts, Brazil nuts, walnuts)
Dry edamame snacks
Whey protein powder
Textured soy protein

When I build a meal, having all my protein options grouped together—in the pantry and fridge—makes it easy to quickly choose what I need and adjust for quantity, quality, or variety.

2. Weekend Batch Cooking

Whether you live solo or cook for a family, meal prep reduces stress during the week.

I like to prep:

Grains & legumes: Cook big batches of quinoa*, brown rice*, wild rice, beans, and lentils. Freeze in portions. (*I cook quinoa and rice in bone broth for added flavor and a collagen boost. Making bone broth is way easier than you think—no culinary skills required.)
Chicken: Bake 8–12 breasts at once (seasoned with avocado oil + herbs, 25 minutes in the oven). Portion and freeze.
Eggs: I keep a dozen soft-boiled eggs (6 minutes boiling = creamy yolk) in the fridge. Great on toast, tossed into a salad, or as a pre/post-workout snack.

That way, during the week, I only have to prep the fresh stuff—veggies, fruit, herbs, spices. (And yes, frozen produce works great too.)

🎯 Lead with Protein. Build from There.

One of the most effective habits I teach my clients is to start every meal by choosing their protein first—everything else builds around that.

Whether it’s a piece of fish, a couple of eggs, a bowl of lentils, or some Greek yogurt—build your plate around it. Then add fiber, healthy fats, and complex carbs to complete the meal.

Getting that 30–40g of protein at each meal sets the stage for better energy, stronger workouts, fewer cravings, and sustainable health.

🔄 Keep It Flexible. Keep It Working.

You don’t need to follow these meal ideas exactly. The key is to consistently hit your protein target with high-quality sources, and build your meals in a way that works for you.

Not into salmon? Swap for chicken or mackerel.

Can’t do dairy? Use tempeh, tofu, or a vegan protein powder.

Hate cooking? Use canned fish, frozen veggies, and pre-cooked grains.

This isn’t about perfection—it’s about building meals that support your life, your goals, and your body.

Want Help Putting All of This into Practice?

Working with a coach can make it easier to personalize your protein intake, adjust your meals to fit your lifestyle, and build habits that actually stick. You don’t need to figure it out alone—I’d be happy to guide you.