Power Up Every Meal With Protein

Written by: Lindsay Little, MS — Holistic Health Coach

Protein bowl with berries and peanut butter

Spoiler alert: toast and coffee aren’t cutting it anymore…

Let’s be real: you’re not here for fluff.

You’re tired more than you should be, your cravings are out of control, your focus is scattered, and no matter how "healthy" you try to eat, your body’s just not responding the way it used to.

Here’s what no one’s telling you:

You might be low on protein. And that one change could flip the whole script.

Protein isn’t just for weight lifters or gym rats—it’s essential for anyone with a body. It fuels your energy, builds your muscle, supports your bones, balances your hormones, sharpens your mind, and strengthens your immune system.

And when paired with fiber? It's a game-changer for gut health.

That’s why I’m challenging you to make protein a priority at every single meal.

No complicated macros. No calorie math. Just real food, real results.

Why Protein Matters (Like, A Lot)

Think of your body like a construction site. To build something strong and stable, you need high-quality materials—wood, screws, bricks, concrete. Show up with a dump truck full of jellybeans and, surprise, surprise, nothing gets built.

That’s what happens when you skip protein. Your body doesn’t have the materials it needs to repair, build, or function. And that leads to fatigue, brain fog, poor recovery, cravings, mood swings—you name it.

When you do get enough protein, here’s what starts to shift:

Energy stays stable (no more mid-day crashes)
Muscle strength improves (yes, even if you don’t hit the gym)
Bones stay strong
Focus sharpens
Immune system levels up

Oh—and if you’re dealing with bloating, gas, constipation, or mystery digestive issues? Protein (especially paired with fiber) helps rebalance your gut and keep things moving.

But Isn’t All Protein the Same?

Nope. Quality matters. There’s a big difference between a drive-thru burger and a piece of wild-caught salmon.

Choose organic, ethically raised, whole-food sources whenever you can. The fewer chemicals, fillers, and additives—the better your body feels. And no, you don’t need to get your protein from meat or animal products. There are plenty of amazing plant-based proteins, but you do need to be a little more strategic if you’re only eating plant-based foods!

Great options for protein include:

Grass-fed beef, organic chicken, pasture-raised eggs
Wild-caught fish like salmon or sardines
Nuts and seeds (think chia, pumpkin, hemp, almonds)
Lentils, beans, quinoa, organic tofu, and tempeh
Local, farm-raised proteins, if you have access

If it’s raised well, prepared simply, and doesn’t come with a long list of unpronounceable ingredients—you’re on the right track.

So... How Much Protein Do You Need?

Most women aren’t getting nearly enough. A solid baseline is 20–30 grams of protein per meal—and that’s on the low end if you’re active or trying to build muscle. And for women over 40, many experts now recommend between 30-40 grams per meal + one snack (in other words, 30+ grams, 4 times a day).

What that looks like:

3 eggs = ~21g
4 oz chicken = ~31g
4 oz salmon = ~25g
1 cup lentils = ~18g
2 tablespoons peanut butter = ~8g

If your breakfast is toast and coffee, you’re starting your day on a blood sugar rollercoaster. Swapping in eggs, Greek yogurt, or a smoothie with high-quality protein powder can completely change your energy and focus by lunch.

What Happens When You Start Eating More Protein?

This is where it gets fun. In just a couple of weeks, you’ll likely notice:

More stable energy
Fewer cravings
Better mental clarity
Improved digestion
Stronger muscles
Fewer “hangery” moments and snack attacks

You’ll feel more full and satisfied after meals—without needing to raid the pantry an hour later. You may even feel lighter in your body, without changing anything else.

How To Make This Happen (Without Adding Stress)

Let’s keep it easy. Here’s how to prioritize protein without overhauling your entire life:

Start your day with protein – Think scrambled eggs, Greek yogurt, or a smoothie with protein powder. Go for savory, not sweet.
Build meals around protein – Instead of pasta or bread being the main event, start with your protein source and add from there.
Batch cook – Grill up chicken, roast some tempeh, or cook a pot of lentils so you’re not scrambling during the week.
Snack smart – Swap the crackers for hard-boiled eggs, hummus with veggies, or protein bites.
Use clean protein powders when needed – Look for ones with simple ingredients, no fillers, and nothing sketchy. But remember, protein powders do not replace meals. They are used to supplement meals.

Ready for the Challenge?

For the next seven days, make protein a priority at every meal.

Don’t stress. Don’t track. Just focus on adding real-food protein to your plate.

You don’t need to be perfect. You need to be consistent.

And this one small shift could change everything.

Hey there! I’m Lindsay! I’m a Holistic Health Coach with a Master's Degree in Holistic Nutrition and a specialization in gut health. In my virtual health coaching practice, Full Bloom Acres Wellness, I help busy women over 40 eat the foods they love without embarrassing, painful, and annoying digestive issues. I would love to help you, too! Connect with me on social media at @fullbloomacres or on my website, www.fullbloomacres.com.

Ready to take control of your hormones and feel like YOU again? Join my FREE community, The Glow Lounge—A chill space for women ready to reclaim their energy, health, and favorite pair of jeans. The Glow Lounge is where your Glow-Up begins. Click here to join!

DISCLAIMER: This information is for educational and informational use only and is not meant to diagnose or treat disease or illness. Please work with a qualified healthcare practitioner before making dietary or lifestyle changes.