“For stable energy and mental clarity every day, I recommend consuming 30 grams of protein at each meal, especially during your first meal,” Shauna says. “Stabilizing your blood sugar levels in the morning can change the course of your entire day.”
Ofc, there’s no one-size-fits-all answer for this. The recommended dietary allowance (RDA) for adults with minimal physical activity is 0.8 grams of protein per kilogram of body weight or 0.36 grams per pound.
“This is the minimum you need to maintain basic functions. But I know the Poosh community is not about basic functions. I personally shoot for 0.7 grams per pound of protein as my daily goal, aiming for 30 grams per meal,” Shauna says.
Eating around 30 grams of protein per meal can be tough, even for the pros. “It’s often difficult for me to achieve as protein is the most satiating macronutrient,” Shauna says.
Protein increases the production of peptide YY, a gut hormone responsible for feeling satisfied and full, and it’s been suggested that a high-protein diet may also decrease levels of ghrelin, aka “the hunger hormone.”
“To get 30 grams of protein at every meal, prioritize when cooking and dining out,” Shauna says. “Fill your plate with the highest quality meat you can afford, and enjoy it with a liberal portion of above-ground vegetables drizzled with EVOO.” She adds that she loves to prep turkey meatballs and hard-boiled eggs at the beginning of the week to have on hand for a quick, clean dose of protein.
However, you aren’t limited to animal sources of protein. “Plant-based sources can absolutely provide adequate protein, as long as you’re getting a variety,” says Emily.
Your High-Protein Shopping List:
- Turkey bacon
- Cottage cheese
- Jerky sticks
- Cans of low-mercury fish
- Greek yogurt
- Kefir
- Eggs
- Whey and collagen protein
- Bone broth
- Chickpeas
- Quinoa
- Beans
- Tofu
- Chia seeds
As all the information above shows, protein is a really important nutrient, and that’s especially true for women.
“Women have unique needs. Protein helps support everything from muscle maintenance and immune function to hormone balance and hair health,” Emily explains. “Research shows that eating enough protein can be key in preserving lean body mass, which is vital as we age (especially post-30) when muscle mass naturally declines.”
Protein also helps slow down bone loss. “Most people reach peak bone mass between the ages of 25 and 30. By 40, we slowly begin to lose bone mass,” Shauna says. “Good news—we can intervene by eating more protein and lifting weights.”
And there’s more good news. “When you start eating enough protein, it’s pretty amazing how quickly you’ll notice positive changes,” Emily says.
These include:
- Stable blood sugar levels
- Less painful periods
- Fewer cravings
- Diversity in gut microbiome
- Decreased insulin resistance
- Improved cognitive function
- Mental clarity and focus
- Sustained mood
- A sense of grounding
- Healthier hair and nails
- Greater metabolic function
Protein is finally getting its much-deserved moment in the spotlight as more women get clued into the benefits. Eating enough of this macro (aim for 30 grams per meal) can help with both physical and mental gains, like boosting metabolism, healthier hair and nails, decreasing cravings, and improving mood.
