How to Get More Protein in Your Diet

Introduction

Have you ever felt like no matter how hard you try to eat well or stick to an exercise plan, your body just isn’t responding the way it used to? Like maybe you’re doing everything right, yet you’re still feeling sluggish, struggling to tone up, or watching the scale stubbornly hover in the same spot? Trust me, I get it—I’ve been there, staring down those same frustrations, wondering what I was missing. Spoiler alert: it was protein.

At 50, smack dab in the middle of menopause, I lost over 35 pounds after years of feeling stuck. It wasn’t easy, but let me tell you, protein was one of the biggest game-changers.

Once I figured out how to get more protein in my diet, my energy soared, my workouts actually felt productive, and for the first time in ages, I started to see the changes I’d been working so hard for. As a certified master health coach, I’ve learned that this isn’t just my story—it’s a lightbulb moment for so many women.

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Protein isn’t just about building muscle (although that’s a great bonus); it’s the key to fueling your body, keeping your metabolism revved up, and staying full and satisfied. And let’s face it: midlife is the perfect time to double down on taking care of yourself.

In this post, I’m sharing why protein is such a powerhouse, how to make sure you’re getting enough of it, and a simple 5-day meal plan loaded with delicious, easy-to-prep high-protein meals. You’ve got this—and I’m here to help every step of the way. Let’s dive in!

The Power of Protein

Let’s talk about protein—the unsung hero of our diets. It’s not just for bodybuilders or fitness fanatics; it’s essential for anyone who wants to feel strong, energized, and vibrant—especially women navigating midlife.

What Protein Does

Protein is like the glue holding your body together, and its benefits go far beyond just building muscle. Here’s why it’s a must-have in your daily lineup:

• Builds and repairs muscle: Every time you exercise or even just go about your day, your muscles need protein to recover and grow stronger.
• Boosts metabolism: Protein has a thermogenic effect, meaning your body burns more calories digesting it compared to carbs or fat. A little metabolism boost? Yes, please.
• Supports hair, skin, and nails: Protein provides the building blocks (aka amino acids) for healthy, shiny hair, glowing skin, and strong nails.
• Stabilizes blood sugar and reduces cravings: Pairing protein with meals and snacks helps prevent those energy crashes and insatiable cravings that hit mid-afternoon.

Midlife-Specific Benefits

Here’s where it gets even more interesting: protein becomes a total difference-maker in midlife. As we age, our bodies naturally lose muscle mass (a condition called sarcopenia) unless we actively fight back—and protein is our best weapon.

• Prevents muscle loss: By consistently fueling your body with protein, you can maintain and even build lean muscle, which keeps you strong and active.
• Supports weight management: Protein helps you feel fuller longer, making it easier to manage portions and avoid mindless snacking.
• Strengthens bones: Protein works hand in hand with calcium to support bone health, which becomes critical as we age.
• Boosts energy and stamina: A steady intake of protein ensures your body has the fuel it needs to keep you energized all day long.

The 1g Per Pound Rule

Here’s the rule I live by: aim for 1 gram of protein per pound of desired body weight each day. So, in other words, if your ideal weight is 136 pounds, strive for 136 grams of protein per day.

At first, this might sound like a lot, but once you break it down into meals and snacks, it’s totally doable. Why is this number so powerful? Because it ensures you’re giving your body exactly what it needs to thrive—whether that’s crushing a workout, keeping up with a busy schedule, or simply feeling your best.

Protein isn’t just a nutrient—it’s a game plan for feeling strong, balanced, and unstoppable. And trust me, when you start prioritizing it, you’ll feel the difference. Let’s dive into how to make that happen!

How to Ensure You’re Getting Enough Protein

So, you’re convinced about the power of protein—but how do you actually make sure you’re getting enough every day? Don’t worry, I’ve got you covered with simple, practical tips to keep your protein game strong.

Track Your Intake

Let’s start with awareness. You might be surprised how easy it is to fall short on protein without even realizing it. Apps like MyFitnessPal or Cronometer make it simple to log your meals and track your daily protein intake. If apps aren’t your thing, keeping a handwritten journal works just as well. The goal is to stay mindful and ensure you’re hitting that magic 1 gram of protein per pound of body weight.

Easy Protein Sources

When it comes to protein, variety is your best friend. Here are some go-to options that make it easy to hit your targets:

• Eggs: A breakfast staple for a reason—packed with protein and so versatile.
• Chicken breast, lean beef, and fish: These classics are hard to beat for their high protein content and minimal prep time.
• Plant-based options: If you’re looking for meat-free choices, stock up on lentils, tofu, tempeh, edamame, and quinoa. They’re protein powerhouses that fit into almost any meal.
• Protein powders and bars: Sometimes convenience is key. Keep a stash of high-quality protein powders or bars on hand for busy days when cooking isn’t an option.

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Sneaky Additions

Not every meal has to revolve around protein, but there are easy ways to sneak it in without even thinking about it:

• Greek yogurt or cottage cheese: Blend them into smoothies or use them as a creamy base for dips and sauces.
• Nuts, seeds, or hemp hearts: Sprinkle these on salads, oatmeal, or even roasted veggies for an extra protein boost.
• Protein powder: Stir it into your morning oatmeal, pancake batter, or even coffee for a quick and tasty upgrade.

A Little Planning Goes a Long Way

Once you get into the habit, finding creative ways to include protein in your meals becomes second nature. The best part? These small tweaks don’t just add up—they transform the way you feel, inside and out.

Next, we’ll dive into a high-protein 5-day meal plan to show you how easy it can be to meet your daily goals without spending hours in the kitchen. Stay tuned!

Common Protein Myths Debunked

When it comes to protein, there’s no shortage of myths floating around. Let’s clear up some of the biggest misconceptions so you can feel confident about making it a priority in your diet.

“Too Much Protein Is Bad for Your Kidneys”

This one’s a classic! The idea that eating a high-protein diet harms your kidneys is a concern often rooted in outdated studies or information meant for individuals with pre-existing kidney conditions.

For healthy people, there’s no evidence that consuming more protein puts undue strain on your kidneys. In fact, research shows that higher protein intake supports muscle maintenance, weight management, and overall metabolic health. So, unless your doctor has specifically advised otherwise, you can ditch this worry and enjoy your protein guilt-free.

“I Don’t Want to Bulk Up”

If you’ve ever hesitated to up your protein because you fear looking like a bodybuilder, let me reassure you—this isn’t how it works. Building bulk requires specific types of intense weight training and often higher testosterone levels than women naturally have.

Protein, on the other hand, helps women maintain a lean, toned physique by supporting muscle repair and fat loss. Think of it as the key to that strong, sculpted look—not bulking up, but firming up.

“It’s Hard to Get Enough Protein”

Does hitting your daily protein target feel daunting? I get it—at first, it might seem like a tall order. But the truth is, with a few simple tweaks, it’s totally doable. Start by planning your meals around a good source of protein, whether it’s eggs at breakfast, chicken or tofu at lunch, or salmon for dinner. Add protein snacks like Greek yogurt, edamame, or a quick shake when you’re on the go. Before you know it, you’ll be consistently hitting your goals without breaking a sweat.

Now that we’ve set the record straight on these common myths, you can confidently embrace protein as your secret weapon for a healthier, stronger, and more vibrant you. Let’s keep going and explore practical ways to put this into action!

5-Day High-Protein Meal Plan

Eating enough protein doesn’t have to be complicated or boring. This 5-day meal plan is designed to keep things simple, delicious, and nutrient-packed, with each meal delivering approximately 25–30 grams of protein. Ready to fuel your body and enjoy every bite? Let’s dive in!

Guidelines for Success

• Focus on Protein First: Plan each meal around a high-quality protein source to hit your daily intake goals effortlessly.
• Balance Your Plate: Pair proteins with healthy fats, fiber-rich veggies, and whole grains for sustained energy.
• Keep It Easy: These meals are quick to prepare, because who has time for fussy recipes?

Day 1

• Breakfast: Greek yogurt parfait layered with granola, fresh berries, and a drizzle of honey.Pro Tip: Add a sprinkle of hemp hearts for an extra protein boost.
• Lunch: Grilled chicken salad with avocado, hard-boiled eggs, and a lemon-olive oil vinaigrette.

Day 2

• Breakfast: Protein smoothie with spinach, almond milk, frozen berries, and a scoop of whey protein.Optional Add-Ins: A tablespoon of almond butter or a dash of cinnamon.
• Lunch: Tuna salad wrapped in a whole-grain tortilla with a side of crisp carrot sticks.

Day 3

• Breakfast: Scrambled eggs with turkey bacon and a slice of whole-grain toast.Add some sautéed spinach for an extra nutrient punch.
• Lunch: Grilled salmon with a side of quinoa and roasted asparagus.

Day 4

• Breakfast: Overnight oats made with protein powder, almond butter, and banana slices.Make it fun by layering in cacao nibs or shredded coconut.
• Lunch: Turkey burger lettuce wraps served with baked sweet potato fries.

Day 5

• Breakfast: Cottage cheese topped with sliced peaches and a sprinkle of chia seeds.For a savory twist, swap the peaches for cherry tomatoes and fresh herbs.
• Lunch: Shrimp stir-fry with broccoli, bell peppers, and a side of brown rice.

This plan is just a starting point—feel free to mix and match meals or swap ingredients to suit your tastes and lifestyle. Getting enough protein has never been so satisfying (or easy)!

High-Protein Recipes for Busy Days

Life is busy, but that doesn’t mean your protein intake has to suffer. These quick, easy, and delicious recipes are perfect for fueling your day without spending hours in the kitchen.

Protein Smoothie

This is my go-to when I’m in a rush but still want something nutrient-packed and satisfying.

Ingredients:

• 1 scoop whey or plant-based protein powder
• 1 cup unsweetened almond milk (or milk of choice)
• 1 handful of spinach
• 1/2 frozen banana
• 1/2 cup frozen berries
• 1 tablespoon almond butter (optional)Instructions:
• Blend all ingredients until smooth.
• Pour into a glass or take it on the go in your favorite tumbler.Pro Tip: Add a sprinkle of chia seeds for an extra boost of fiber and omega-3s.

Egg Muffins

These are a lifesaver for busy mornings or when you need a snack that feels hearty.

Ingredients:

• 6 large eggs
• 1/4 cup milk (dairy or non-dairy)
• 1/2 cup chopped spinach
• 1/2 cup diced bell peppers
• 1/4 cup shredded cheese (optional)
• Salt and pepper to tasteInstructions:
• Preheat your oven to 375°F (190°C) and grease a muffin tin.
• In a bowl, whisk together eggs, milk, salt, and pepper.
• Stir in spinach, bell peppers, and cheese.
• Pour the mixture evenly into the muffin tin.
• Bake for 20–25 minutes or until set.
• Store in the fridge and reheat for a quick protein-packed breakfast.

Turkey Roll-Ups

When lunchtime hits and you’re short on time, these turkey roll-ups are the perfect solution.

Ingredients:

• 4 slices deli turkey (look for nitrate-free options)
• 2 tablespoons cream cheese or hummus
• 4 slices cucumber or bell pepper stripsInstructions:
• Lay each turkey slice flat and spread with cream cheese or hummus.
• Add a slice of cucumber or bell pepper to the center.
• Roll up tightly and secure with a toothpick if needed.
• Enjoy as a light lunch or snack.Bonus: Add a sprinkle of everything bagel seasoning for a little extra flavor.

These high-protein recipes are as easy as they are delicious, proving that eating well doesn’t have to be complicated. Which one will you try first

High-Protein Grocery Shopping List

Stocking your kitchen with the right ingredients makes sticking to a high-protein diet so much easier. Here’s a simple shopping list to keep you prepared for delicious, nutrient-packed meals and snacks all week long.

Proteins:

• Chicken breast
• Turkey (ground or deli slices)
• Eggs
• Greek yogurt (plain or flavored with low sugar)
• Protein powder (whey or plant-based)
• Tofu
• Tempeh

Dairy:

• Cottage cheese
• Almond milk (or your preferred milk alternative)
• Shredded cheese

Carbs:

• Quinoa
• Oats (rolled or steel-cut)
• Whole-grain wraps or bread

Produce:

• Spinach
• Broccoli
• Bell peppers
• Carrots
• Avocados
• Berries (blueberries, strawberries, raspberries)
• Bananas

Extras:

• Almond butter
• Chia seeds
• Granola
• Hemp hearts

This list covers all the essentials for quick, high-protein meals and snacks, so you’re never scrambling when hunger strikes. Pro tip: Plan your meals before heading to the store so you can grab exactly what you need!

Overcoming Challenges in Meeting Protein Goals

Staying on top of your protein intake doesn’t have to be overwhelming. With a few smart strategies, you can hit your goals effortlessly—even on the busiest days or tightest budgets

Time-Saving Tips:
Prepping in advance is a game-changer. Roast a batch of chicken breasts or prep grilled tofu on Sundays, and you’ll have protein-ready meals for the week. Stock up on ready-to-eat options like rotisserie chicken, pre-boiled eggs, or single-serve Greek yogurts. These grab-and-go staples save time without sacrificing nutrition.

On-the-Go Solutions:
Life gets busy, but that doesn’t mean your protein intake has to suffer. Keep protein bars or shakes handy in your bag or car for those hectic days. These portable options are a lifesaver when you need something quick and satisfying between meetings or errands.

Budget-Friendly Protein:
Protein doesn’t have to break the bank. Affordable options like beans, lentils, canned tuna, and eggs are excellent sources that pack a nutritional punch. You can also buy items like chicken or ground turkey in bulk to save money and meal prep for the week ahead.

Small tweaks and a little planning go a long way in ensuring you meet your protein goals without stress or overspending.

Conclusion

Getting enough protein isn’t just about building muscle—it’s about empowering your body to feel strong, energized, and healthy at every stage of life. Protein supports everything from your metabolism to your mood, making it an essential part of any woman’s diet—especially in midlife.

Try incorporating the 5-day high-protein meal plan, experiment with the recipes, and use the shopping list to make it all easy and convenient. You’ll be amazed at how even small changes can create big results.

What are your favorite high-protein meals or snacks? Share them in the comments or tag me on social media with your creations—I’d love to see what you’re cooking up! Let’s inspire each other to thrive, one protein-packed bite at a time.

Journal Prompts

1. Current Intake: What does a typical day of eating look like for me? Am I consciously including enough protein in my meals?
2. Energy Levels: How do I feel after eating high-protein meals versus meals that are lower in protein?
3. Meal Prep: What are three easy protein-rich recipes or meals I could try to simplify my week?
4. Barriers to Protein: What challenges do I face in getting enough protein? How can I overcome them?
5. Favorite Foods: What are my favorite protein-rich foods, and how can I incorporate them more often into my diet?
6. Health Goals: How would increasing my protein intake align with my health or fitness goals?
7. On-the-Go Solutions: What are some protein-packed snacks I can keep handy for busy days?
8. Personal Experience: How has my energy or strength changed as I’ve adjusted my protein intake?
9. Daily Routine: How can I make adding more protein to my diet feel like an effortless part of my routine?
10. Long-Term Impact: How do I envision my health improving if I consistently prioritize protein in my diet?

Resources

Below is a curated list of books that delve into nutrition, healthy eating strategies, and specifically protein-rich dietary approaches. Each title offers insights you can use to refine your understanding and application of getting more protein into your daily meals:

1. “The High-Protein Plant-Based Instant Pot Cookbook” by JL FieldsIf you’re interested in adding more plant protein to your meals, this book provides straightforward, time-saving recipes that are packed with legumes, grains, and other vegan protein sources.
2. “The New Rules of Lifting for Women” by Lou Schuler and Alwyn CosgroveFocused on strength training and overall nutrition, this book emphasizes the role of protein in supporting muscle growth and metabolism—perfect for women looking to get stronger in midlife.
3. “Protein Power” by Dr. Michael R. Eades and Dr. Mary Dan EadesA classic resource that breaks down the science behind protein’s role in weight management, blood sugar control, and overall health, offering meal strategies and nutrition plans.
4. “Body Love” by Kelly LeVequeCentered on maintaining stable blood sugar and balancing macronutrients, this book features practical advice on incorporating quality proteins, healthy fats, and fiber-filled veggies into your daily eating.
5. “The Menopause Diet Plan: A Natural Guide to Managing Hormones, Health, and Happiness” by Hillary Wright and Elizabeth WardFor midlife women navigating hormonal changes, this guide includes insights on how adequate protein intake supports muscle mass, bone health, and overall vitality through the menopausal transition.
6. “Run Fast. Eat Slow”. by Shalane Flanagan and Elyse KopeckyWhile focused on fueling runners, these wholesome, protein-rich recipes work well for anyone looking to support an active lifestyle with quality whole foods.