Are you eating enough protein? Here's your plan!

Let’s talk about something most women aren’t getting enough of: protein.

If you’ve ever felt constantly tired, struggled to build strength, or found yourself reaching for snacks all day, your body might be missing out on this essential nutrient.

Why does protein matter so much?

✅ Helps you build and maintain muscle.

✅ Speeds up recovery so you feel less sore after workouts.

✅ Keeps you fuller for longer, reducing cravings and energy crashes.

✅ Supports healthy hair, skin, nails, and even hormone balance.

So… how much do you need?

Dr. Stacy Sims, a leading expert in female physiology, recommends that active women aim for 1.7–2.4 grams of protein per kilogram of body weight daily, depending on your level of output.

She also highlights the importance of at least 30g of protein per meal during the luteal phase (the second half of your cycle) to counteract muscle breakdown caused by higher progesterone levels.

The problem? Most women fall way short.

But the good news? It’s easy to fix once you know which foods to eat.

Here’s a list of what we recommend:

🍳 Eggs – 6g per egg

🐓 Chicken breast – 31g per 100g

🐟 Salmon – 25g per 100g

🍣 Tuna – 29g per 100g

🥩 Lean beef – 26g per 100g

🥛 Greek yoghurt – 10g per 100g

🟢 Lentils – 9g per 100g

🌰 Tofu – 8g per 100g

🧀 Cottage cheese – 11g per 100g

If you’re scratching your head right now, and asking: “How on earth do I plan my meals out to hit my protein target?”We’ve got you.

Here is a full day of eating that adds up to 130g of protein, so you can see what a high-protein day actually looks like in real life.

🍳 Breakfast: Scrambled eggs on sourdough

• 2 eggs (12g protein)

• 50g cottage cheese (11g protein)

• ½ avocado (1g protein)

• 1 slice sourdough toast (4g protein)

• 1 tsp butter (0g protein)

  
  

Total: ~28g protein

🥗 Lunch: Chicken burrito bowl

• 120g grilled chicken breast (37g protein)

• ½ cup cooked rice (2.5g protein)

• ¼ cup black beans (4g protein)

• Tomato, lettuce, salsa

• 30g shredded cheese (7g protein)

Total: ~50.5g protein

🍓 Snack: Greek yoghurt + almonds

• 170g Chobani Greek yoghurt (15g protein)

• 20g almonds (4g protein)

• Handful of berries (0.5g protein)

Total: ~19.5g protein

🍣 Dinner: Salmon with sweet potato & greens

• 120g grilled salmon (30g protein)

• ½ medium sweet potato (2g protein)

• Steamed broccolini (3g protein)

Total: ~35g protein

➡️ Total Protein for the Day: ~133g

What This Means for You

✅ It’s easier than you think to hit your protein goals.

✅ You don’t need to live on just shakes and supplements. Real food can get you there.

✅ Simple swaps matter! Adding cottage cheese, almonds, and yoghurt makes a huge difference.

Want help building a nutrition plan that works for YOU?

📩 Email our team here to learn about our Nutrition Foundations Package: designed to help you stop second-guessing your food choices and feel confident in what your body needs.

Or, if you’re ready to train and fuel your body the right way, grab a 10-Day Trial with small-group classes and a PT session.