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

Fave Protein powders

Be Well By Kelly Grass Fed Whey Protein ($53.99) (monk only)

Owyn Plant Protein Vanilla/Chocolate ($35.99) (monk only)

Primal Kitchen Fuel Coconut Vanilla ($36.86) (monk only)

Perfect Supplements Plant Protein ($39.95)

Equip Whey Grass-fed Protein ($64.59) (usually stevia, depending on flavor)

Needed Collagen Protein ($47.99) (no sweetener)

Further Foods Collagen Peptides ($22.99)

Sunwarrior Plant Based Protein ($36.42)

Truvani Plant Protein Based Protein ($27.95) (no stevia)

Core Formulas Daily Protein ($78.95) (no Stevia or monk; coconut )

When and why to avoid added sweeteners if possible

Here are a few reasons why with my clients during the reset phase, we avoid stevia and monk fruit. If we can avoid them both, then great but most protein powders are made with monk. Great alternatives are coconut sugar, date powder, a pinch of maple syrup.

Can Potentially Trigger Skin Issues

Emerging anecdotal and clinical reports suggest that non-nutritive sweeteners like stevia and monk fruit may contribute to acne or dermatitis in sensitive individuals. This could be linked to how they affect gut microbiota, which plays a key role in skin health (gut-skin axis).

May Cause Confusion In The Brain

Zero-calorie sweeteners can stimulate sweet taste receptors and increase cravings without delivering actual calories. This mismatch may dysregulate appetite control and increase the desire for sweet or high-calorie foods — a phenomenon known as "metabolic confusion."

Possible Insulin Response

While they contain no sugar, studies have shown that some people experience an increase in insulin levels after consuming stevia or monk fruit. This may be due to a sweet taste triggering a cephalic phase insulin response, even in the absence of real sugar.

Most Are Highly Processed

Many commercial stevia and monk fruit products go through multi-step chemical processing — including bleaching, de-bittering, and extraction with solvents — which can strip away natural compounds and potentially introduce residues.

Potential Hormonal Impact

Some animal studies have shown that high doses of stevia compounds (like stevioside) may interfere with reproductive hormones, though more human research is needed. Nonetheless, the potential endocrine-disrupting effects raise concerns for daily use and we have clinical experience to support this theory, especially when it comes to fertility in women.