Think You’re Eating Enough Protein? Here’s Why You’re Probably Not.
Most women don’t eat enough protein, and this can affect your energy, cravings, and results. In this post, you’ll find out how much you need, how to reach your goal without tracking, and why it’s especially important in midlife.
If you eat healthy but still feel tired, struggle to lose weight, or are always hungry, you might not be getting enough protein. Many women think they eat enough, but often they don’t.
Knowing how much protein your body needs can quickly boost your energy, reduce cravings, help build muscle and help you get more from your workouts. Protein also helps protect your muscles as you age, keeps you full longer, and supports your metabolism.
Most women don’t realise they aren’t eating enough protein because no one has shown them how much they need or how to plan meals around it without tracking every bite.
The Hidden Reason You’re Still Tired and Hungry
Here’s why many women don’t get enough protein, and what happens as a result:
They think protein = meat = I’m probably eating enough.
They aren’t sure how much protein they need, so they guess.
They skip protein at breakfast and snack on carbs and quick food all day.
They rely on low-protein, high carb convenience foods (cereal, toast, granola, etc.)
They’ve been told they don’t need much protein - especially if they’re not bodybuilders.
But once you start eating enough protein on a regular basis, things change.
🔥 Your energy goes up
🔥 Cravings go down
🔥 You build lean muscle faster
🔥 You feel fuller, longer
Let’s look at how you can make this happen.
Step 1: Know Your Protein Number
The first and most important step is knowing how much protein your body really needs.
Most women do best with 1.6-2.2g of protein per kg of body weight.
Example:
If you weigh 70kg, your range is about 110g–150g per day.
Protein requirements are different for every body so it’s important to get help from a health professional to make sure you are eating the correct amount for your body and day-to-day lifestyle.
One client of mine was doing all the right things, like eating salads, smoothies, and low-fat meals, but she was only getting about 45 grams of protein a day. After we changed her meals to reach closer to 120 grams, she finally felt full and started seeing results within 6 weeks!
Step 2: Front-Load Your Protein Early in the Day
This is where many women go wrong:
Many women make this mistake and try to make up for it at dinner, but this usually doesn’t work.
Why this is a problem:
It causes blood sugar crashes mid-morning and mid-afternoon.
It leads to carb-heavy cravings at night.
It makes hitting your daily target very difficult.
Instead:
Aim for 30-40g of protein by 10AM (different for everyone).
Build your breakfast around it (eggs, Greek yogurt, protein smoothies, cottage cheese, or even leftovers).
This one change can help you snack less, have more energy, and feel more balanced throughout the day.
Step 3: Make Protein Easy and Repeatable
The good news is that reaching your protein goal can be simple. You just need a few favorite meals and some easy swaps.
Here’s how to make it easier:
Keep a “protein cheat sheet” of high-protein foods you enjoy.
Batch-cook or prep proteins like boiled eggs, chicken, tuna, or Greek yogurt.
Use protein as the main part of every meal, then add carbs and fats around it.
If needed, use a clean protein powder to help fill the gaps.
When you have two or three easy meals you can count on each day, you won’t have to think about it, and your body will thank you.
Final Thoughts + Your Next Step
Most women think they eat more protein than they really do, and don’t realise how much it can help. When you start giving your body the right fuel, everything gets easier: your energy, cravings, strength, and results.
Know your number
Prioritise it early
Make it easy to repeat
Need help making protein-rich meals that work for your lifestyle?
👇 Join my free SKOOL group for women, where we cover all of this without calorie counting, food obsession, or guilt.
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