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How Much Protein You Need as a Woman and How to Hit Your Goal


Protein is a big missing piece to a lot of the puzzles I see daily with my clients. There is confusion around how much, where to get it from, and oftentimes difficulty even digesting it.


Starting your day with 30-40 grams of protein from real food can play a positive role in mood, energy levels, appetite, and most importantly blood sugar and hormone regulation.


A high-protein breakfast gives you lasting energy and keeps you full throughout the morning. This can help you make healthier choices + regulate hunger throughout the day so you end up making better decisions around lunchtime, snacking and even into the evening.


Why we aim for high protein at breakfast and/or lunch?


The reason we aim for high protein in the morning is because protein takes longer to digest, which slows down the absorption of glucose. Since protein converts to glucose much slower, it encourages better blood sugar control and glucose stabilization.


This means less roller coasters of high and low blood sugars, which equals happy hormones, stable energy, and sets the stage to avoid that afternoon slump.


Peak Sensitivity

After fasting or sleeping for 8+ hours, the muscles are at peak sensitivity to respond to protein. Fulfilling this need helps the body prevent insulin resistance and morning is the time where protein synthesis is the most efficient according to Dr. Donald Layman, a professor of metabolic research.


Balance=Balance

A high-protein breakfast gives you lasting energy and keeps you full throughout the morning. This can help you make healthier choices + regulate hunger throughout the day so you end up making better decisions around lunchtime, snacking and even into the evening.


Creating balance in your meals with source of protein, fiber, and a healthy fat truly sets you up for a balanced day. Aiming for 30-40g of protein per meal alongside muscle-building activity are key creating efficient metabolism.


Examples of Protein Sources from Real Food

  • 1 large Egg = 6 g protein

  • Almond Butter (2 Tbsp) = 7 g protein

  • Siete Almond Flour Tortillas (2 Large) = 6 g protein

  • Cottage Cheese 1/2 cup = 13 g protein

  • Grass Fed Greek Yogurt (3/4 cup) = 16 g protein

  • Beans 1/2 cup = 7g protein

  • Hemp Seeds 3 tbsp = 9g protein

  • Grass Fed Beef 4 Oz = 25 g protein


Need more ideas? Grab my High Protein Bundle for recipes, snack ideas, and more ways to make sure you're getting the right amount of protein.







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