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Writer's pictureLisa Smith

How Much Protein Do You Really Need?

Updated: 6 days ago

Protein foods

When it comes to nutrition, protein is one of the most talked-about nutrients—and for good reason! It’s a key building block for every cell in your body, but beyond that, protein plays a vital role in keeping you strong, satisfied, and energised. 


For midlife women, getting enough protein can make a huge difference in managing weight, balancing hormones, and feeling good day to day.


Why Protein Matters in Midlife


As we age, our bodies go through changes that make protein even more essential. Here’s why:


Supports Muscle Mass

As you enter your 40s and 50s, your body naturally starts to lose muscle mass. This process, called sarcopenia, can slow your metabolism and make it harder to maintain a healthy weight. Protein helps preserve muscle, which in turn keeps your metabolism ticking along. That’s why it’s so important to include enough protein in every meal.


Keeps You Fuller for Longer

Do you ever find yourself hungry just an hour or two after a meal? Protein can help with that. It’s more satisfying than carbs or fats, meaning it keeps you feeling fuller for longer. By including protein in each meal, you can avoid those mid-afternoon cravings and reduce the temptation to snack on unhealthy options.


Balances Blood Sugar

Balancing your blood sugar is key to managing cravings and energy levels, especially if you’re dealing with insulin resistance or hormonal changes. Protein helps slow down the release of sugar into your bloodstream, keeping your energy stable throughout the day and helping you avoid energy crashes or cravings for sweet treats.


How Much Protein Do You Need Each Day?


The amount of protein you need depends on your body size, activity level, and personal health goals. 


A general guideline for midlife women is to aim for 20-30 grams of protein per meal. This can vary, but it’s a good starting point.


If you’re looking to build or maintain muscle, or if you’re trying to manage weight, you might need a little more. 


A simple way to think about it is to include a source of protein in every meal and snack to help you meet your daily needs.


4 Easy Ways to Boost Your Protein Intake


Now that you know why protein is important, how do you make sure you’re getting enough without overcomplicating your meals? 


Here are 4 simple tips that will help you increase protein in your diet:


1. Start Your Day with Protein

Breakfast is a great time to load up on protein, which can set you up for steady energy throughout the day. Instead of toast or cereal, try a couple of eggs with avocado or a smoothie with protein powder, Greek yoghurt, or nut butter. These options are quick, easy, and delicious.


2. Snack Smart

When you’re craving a snack, reach for something protein-rich. A handful of nuts, a boiled egg, or a small pot of Greek yoghurt with seeds are all great options. These choices not only satisfy hunger but also keep you full until your next meal.


3. Add Protein to Every Meal

At lunch and dinner, include a source of protein like chicken, fish, lean beef, or plant-based options like tofu, lentils, or chickpeas. If you’re making a salad, sprinkle some seeds, nuts, or add a boiled egg for extra protein. Even simple meals can pack a protein punch with a few thoughtful additions.


4. Use Protein Supplements if Needed

If you find it challenging to get enough protein through food alone, a high-quality protein powder can be a helpful addition. You can add it to smoothies, porridge, or even baking. Look for a clean, simple formula without added sugars or artificial ingredients. This is my favourite protein powder. 


Manage Weight and Maintain Muscle


Protein is a powerhouse nutrient that can help you manage weight, maintain muscle, and keep your energy levels steady. By making small changes to include more protein in each meal, you’ll feel fuller, reduce cravings, and support your overall health.


It doesn’t have to be complicated. Start with small steps—like adding a boiled egg to breakfast or snacking on a handful of nuts—and build from there. The power of protein lies in consistency, and these simple habits can make a big difference over time.



Nutritionist Manchester & Online

Online Nutritionist Lisa Smith

Hi, I’m Lisa, BANT registered nutritionist and health coach. If you’re looking for more personalised advice on how to structure your diet for weight loss and hormone balance, I’m here to help.


Reach out to learn more about my health and Weight Loss Programmes, where we focus on creating a nutrition plan that works for you and your body.


Book a FREE no-obligation call or download my Crush Cravings 5-day meal plan to get started today!

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