How & Why to hit your protein Goals

Why Protein Matters in Midlife

Protein is one of the most important nutrients for women in midlife - yet it’s the one most of us struggle to get enough of. As estrogen declines, we naturally lose muscle mass more quickly, which can slow metabolism, reduce strength, and even affect bone density, energy, and mood.

Eating enough protein helps you:
✅ Maintain and build lean muscle (keeping your metabolism strong)
✅ Stay fuller longer and reduce cravings
✅ Support hormone and blood sugar balance
 ✅ Protect bone health and support healthy aging

How much protein do we need?

Research shows that women in midlife benefit from 1.2–2.0 grams of protein per kilogram of body weight per day.
That’s roughly 0.55–0.9 grams per pound.

For example, a 140 lb woman would need anywhere from 75–125 grams of protein daily to preserve muscle and feel her best.

But for simplicity, we’ll use 100 grams per day as a ballpark target inside this program.

And here’s the key:
You won’t get there by accident. It takes intention, planning, and preparation.

That’s why we use the 4×4 Fist Method - a simple, visual way to stay on track.
👉 4 fist-sized servings of protein by 4 PM.

Each meal or snack, check in with yourself: “Have I had one of my four yet?”

Because if you wait until dinner to think about protein, there’s no way you’ll hit your goal. Spreading it throughout the day gives you steady energy, balanced cravings, and momentum that fuels your workouts - and your glow-up.

Sample Plan to Reach 100g of Protein

Here’s how to structure meals to hit approx 100 grams of protein per day:

  1. Breakfast:

    • Option 1: 2 large eggs + ¼ cup egg whites + ½ cup cottage cheese (total: 30g protein)

    • Option 2: Greek yogurt (1 cup) + 2 tablespoons hemp seeds (total: 30g protein)

  2. Lunch:

    • Option 1: 4 oz chicken breast + 1 cup quinoa (total: 35g protein)

    • Option 2: Lentil salad (1½ cups lentils) + veggies (total: 27g protein)

  3. Dinner:

    • Option 1: 4 oz salmon + 1 cup broccoli (total: 29g protein)

    • Option 2: Tofu stir-fry (4 oz tofu + ½ cup edamame) (total: 30g protein)

  4. Snacks:

    • Option 1: Protein shake (20g protein)+ add almond milk and almond butter (total: 30g protein)

    • Option 2: Hummus with veggies + side of turkey slices - 3 oz turkey, 2 TB hummus ( total: 20g protein)