Powerful Protein: How to Hit 100g a Day and Why It Matters More Than You Think
As we age, our bodies change—hormones shift, metabolism slows, and we often find it harder to stay lean, energised, and strong. One key nutrient that becomes even more important from your mid-30s and beyond? Protein.
Why Protein Matters So Much for Women 35+
Protein isn't just for bodybuilders. For women aged 35–65, adequate protein plays a powerful role in:
Maintaining and building muscle mass, which naturally declines with age
Boosting your metabolism, since muscle burns more calories than fat, even at rest
Supporting hormone regulation and reducing blood sugar spikes
Improving brain function and reducing brain fog
Keeping you full and satisfied, which can help manage cravings and support fat loss
Many women struggle to eat enough protein—100g per day is a good benchmark for most active women in this age range, especially those looking to feel more energised, build strength, and support long-term health.
Building Balanced Protein-Rich Meals
The easiest way to hit 100g per day is to spread protein across all your meals and snacks. Aim for 25–30g of protein per main meal and 10–15g in snacks. Start by choosing your protein source first, then build your plate around it.
At Each Meal, Try:
Eggs (2–3 eggs = ~18–21g) + wholegrain toast + sautéed spinach
Greek yogurt (1 cup = ~20g) + berries + a sprinkle of seeds or granola
Grilled chicken breast (100g = ~30g) + roasted veggies + quinoa or sweet potato
Firm tofu (150g = ~20g) + stir-fried veg + brown rice or soba noodles
Salmon fillet (120g = ~25g) + greens + lentils or couscous
Smart Protein Snacks
Snacking doesn’t need to be mindless. A protein-rich snack can help stabilise blood sugar, support recovery, and keep hunger at bay:
Boiled eggs with sea salt (2 eggs = ~12g)
Protein smoothie with Greek yogurt, berries, and protein powder (~20g)
Cottage cheese with tomato and crackers (~15g)
Protein bar or ball (choose one with >10g protein)
Nut butter on apple slices (~8g)
Edamame pods or roasted chickpeas (~10g per cup)
The Benefits of Hitting Your Protein Goal Consistently
When you consistently eat enough protein, you’re giving your body the tools it needs to thrive—not just survive. Here’s what you might notice over time:
Fewer energy crashes and cravings
More stable moods
Improved muscle tone and strength
Faster recovery from exercise
A leaner body composition
Sharper focus and better mental clarity
Support with hormonal balance, especially around perimenopause and menopause
Muscle Mass = Metabolic Gold
Muscle is one of your most metabolically active tissues. The more lean muscle you have, the more calories your body burns at rest. This is especially important as we age and metabolism naturally slows. Building or maintaining muscle through strength training and adequate protein not only supports a healthy weight, but also strengthens bones, protects joints, and supports long-term independence and vitality.
Final Thought:
Protein is more than just a nutrient—it’s a foundation for thriving through midlife and beyond. Focus on variety, enjoy your food, and start with small changes. Hitting 100g per day is doable and can make a noticeable difference in how you feel, function, and age.
A Sample Day: Hitting 100g of Protein with Balance
To give you a practical example of how to meet your daily protein needs, here’s a simple meal guide that adds up to approximately 100 grams of protein while staying balanced, satisfying, and enjoyable:
🥣 Breakfast (25g protein):
2 eggs (12g)
1 slice wholegrain toast (4g)
1/4 avocado
1 small cappuccino with 1 cup of high-protein milk (9g)
📝 High-protein milks like A2 Protein+ or soy milk are easy protein boosters in coffee or smoothies.
🥗 Lunch (30g protein):
100g grilled chicken breast (30g)
1.5 cups mixed salad with olive oil and lemon dressing
1/2 cup cooked quinoa (4g)
📝 Building your plate around the protein helps with satiety, energy, and blood sugar stability.
🍿 Morning Snack (15g protein):
170g high-protein Greek yogurt (15g)
A small handful of berries or chopped fruit
Sprinkle of cinnamon or seeds
📝 Greek yogurt is convenient, filling, and supports gut health.
🥜 Afternoon Snack (10g protein):
2 rice cakes topped with 2 tablespoons natural peanut butter (8g)
A few slices of cucumber or celery on the side
Herbal tea or water
📝 Nut butters add protein and healthy fats—perfect for that 3pm slump.
🍽 Dinner (30g protein):
120g grilled salmon (26g)
1 cup roasted vegetables (carrot, zucchini, broccoli)
1 small baked potato (4g)
📝 Oily fish supports brain health, hormones, and recovery—plus it’s delicious!
Total: ~110g protein
Save this meal plan and add in foods and flavours that you like but keeping the “protein-centric” structure of this meal plan. If you need support to make positive change, get in touch :)