Protein 101
Most women I work with don't eat too much protein — they eat too little. Aim for a solid amount at every meal, from both animal and plant foods.
Why I care about protein
Protein is what builds and repairs — muscle, skin, hair, all of it. As we get busier (and as we age), most of us fall short, and it shows up as low energy, cravings, and lost strength. I'd far rather see you get enough than worry about too much.
How much
My rule of thumb: a floor of about 100 grams a day, and if you can, aim for roughly a gram per pound of your body weight (or your goal weight). Just as important is spreading it out — a good hit of protein at breakfast changes your whole day.
Where to get it
Animal foods — chicken, fish, eggs, Greek yogurt — are complete and easy. Plant foods bring protein too, with fiber alongside: lentils (about 18g a cup), chickpeas and beans (15g), tofu, hemp and pumpkin seeds, nuts. The best approach is a mix of both.
A note on powders
A clean whey isolate is a genuinely useful way to close the gap on a busy day — think of it as a tool, not a meal replacement.
Anchor your morning with protein — eggs, Greek yogurt, or a protein smoothie. It steadies your energy and quiets cravings for the whole day.