30/10/2025
Protein is essential, but needs do differ and some may need more:
☑️ Women experiencing menopause, pregnancy or lactation.
☑️Highly active individuals.
☑️Adults over 65.
☑️People recovering from surgery/losing weight quickly.
Here are my top five practical tips for hitting your daily goals.
1️⃣Spread out your total protein across your meals.
Depending on individual activity levels and whether one does resistance training, most women in midlife benefit from 1.2–1.6 grams of protein per kilogram of body weight per day — to prevent muscle loss and stimulate growth and repair, especially when combined with some resistance training.
It is better to eat some protein at each meal, making it easier to hit your goal naturally throughout the day rather than cramming it in at dinner.
2️⃣Start the day with protein.
Protein is very satiating so it will keep you satisfied and full until your next meal. Have fun with protein rich foods for breakfast such as eggs, leftovers with some cracked eggs, tortilla, Greek yoghurt with nuts and seeds. If you prefer quick mornings, try a protein smoothie with milk (or soy milk), protein powder and some fruit.
3️⃣Include some plant-based foods.
Plants can provide complete protein! All plants contain 20 amino acids, including 9 essential ones. It is just that their levels are much lower. Try to eat a variety to ensure you get all of them. Get in some beans, lentils, chickpeas, soy, tofu, tempeh, nuts, seeds, fish and fermented dairy.
4️⃣Limit and rotate your sources of animal protein.
Animal proteins, like oily fish, eggs and fermented dairy provide important nutrients like B vitamins and heme iron. Watch high intakes of red and processed meats which are linked to poorer health outcomes.
5️⃣Snack smart.
Swap low-protein snacks (like crisps or fruit alone) for protein-rich options such as: Greek yogurt or skyr, boiled eggs, cheese and crackers, Edamame, handful of nuts.
👉 Save this post to come back to and stay tuned as I share more practical tips around protein.
