10/16/2026
“You want me to eat HOW much protein?!” 😳
That’s the reaction I get from so many of my female patients when I suggest aiming for 100g+ of protein per day. But once they get the hang of it? It’s pretty quickly “WOW, I feel good!”
As a woman in my 40s, I’ve become much more intentional about protein as maintaining muscle becomes increasingly important with age. Prioritizing protein helps support muscle-building goals, make for more satisfying meals and much more energy.
Wondering how you’re supposed to eat more protein?
Steal my game plan! 👇
Here are 5 ways I make it actually doable 👇
🥚 Start strong at breakfast. Eggs, a protein-packed smoothie, Greek yogurt, or even leftover salmon. Breakfast doesn’t have to look like “breakfast food.”
🥕 Make snacks count. Instead of grabbing something that leaves me hungry 20 minutes later, I try to include protein—think Greek yogurt + seeds or hard-boiled eggs + veggies.
💪 Yes, I use protein powder. Whole foods come first, but sometimes convenience wins. A high-quality protein powder can make hitting my goals MUCH easier.
🥗 Look for the protein first. Whether I’m cooking or ordering at a restaurant, I choose my protein + veggies first, then build the rest of the meal around them.
🐟 KISS method meal prep. Bake a tray of chicken, drain some canned salmon and boil a carton of eggs. I don’t over complicate my proteins, just make sure they’re available.
The goal isn’t perfection—it’s making protein a little more intentional.
How do you meet your protein needs and goals?
