Hi Friend,
If you’re doing all the things — eating healthy, staying active, watching your portions — and the scale still isn’t budging... there’s a good chance you’re not getting enough protein.
For women in midlife and beyond, protein is the game-changer.
It’s not just about building muscle (though that’s important too). Protein is essential for:
✅ Repairing tissue
✅ Supporting hormone function
✅ Boosting metabolism
✅ Keeping you satisfied after meals
✅ Preserving lean muscle as we age (which helps burn more fat, even at rest)
Let’s break it down.
💥 Why Protein Matters More After 50
It revs your metabolism
Protein takes more energy to digest than carbs or fat — meaning your body burns more calories just processing it.It helps manage weight
Protein keeps you fuller, longer. It helps reduce the “snack attacks” and late-night cravings.It builds and protects muscle
As estrogen drops, so does muscle mass. Protein — paired with strength training — helps you stay strong, toned, and mobile for life.It can reduce cravings
One study found that a high-protein breakfast significantly cut cravings later in the day. (Eggs and veggies over a bagel any day.)
❓How Much Is Enough?
The current recommendation (46g/day for women) is woefully low — especially for women over 50. I recommend most of my clients aim for:
🧍♀️ 30–40g per meal
That’s usually 90–120g per day, depending on your size, goals, and activity level. It’s not as hard as it sounds — especially once you learn how to build a hormone-balancing plate.
🥩 High-Quality Protein Sources to Prioritize
Wild-caught fish (4 oz): 20–25g
Grass-fed beef (4 oz): 24g
Pasture-raised chicken (4 oz): 24g
Eggs: 7g each
Greek yogurt (⅔ cup): 15g
Tofu (½ cup): 22g
Tempeh (1 cup): 31g
Lentils, beans, peas (1 cup): ~14g
Clean protein powders (1 serving): 20–30g
Pro tip: Track your protein for 3 days. Most women are surprised by how low it is — especially if they’re eating “healthy” but not strategically.
If weight loss, muscle tone, and energy are your goals — protein is non-negotiable.
This is the exact shift I help my clients make inside my programs — no starvation, no fad diets. Just real, nourishing food in the right balance for your body now — not the one you had in your 30s.
If you need help figuring out how to hit those protein numbers consistently, I’ve got tools for you — including my recipe eBook packed with simple, high-protein meals made for women over 50.
👉 Check it out in my shop here
To strong, energized, belly-fat-free living,
If you would like support figuring out how much protein is right for you at any age, feel free to contact me for a free consultation. A personalized plan can help you feel energized, happy, and healthy! You deserve to live this one precious life fabulously!
Dig Deeper
If you are wondering what the differences are between feedlot-raised cows and grass-fed or free-range and pasture-raised, chicken and eggs, organic or other labels please check out some of these articles.
Research from Penn State
Should I buy Organic, Grass-fed, and Pasture-Raised Animal Products?
https://ketodietapp.com/Blog/lchf/should-i-buy-organic-grass-fed-and-pastured-animal-products
NIH Research (there are several others if you want to dig in and search PubMed)
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6434678/
NPR Is Grass-Fed Beef Really Better for the Planet
Health.Com Is Grass-Fed Beef Really Healthier