7.16.2025

Wellness

A Complete Guide to Meeting Your Daily Protein Needs

Protein is often called the building block of life—and for good reason. It plays a vital role in everything from muscle repair and hormone production to maintaining energy and supporting a healthy metabolism. Whether you’re young or embracing the changes that come with aging, including menopause, ensuring you get enough protein is key to feeling strong, balanced, and energised. In this blog, we’ll explore why protein is so important at every stage of life, how to meet your daily needs, and practical tips for making protein a delicious and easy part of your diet.

What Is Protein?

Protein is a macronutrient — one of the three main nutrients your body needs in large amounts, alongside carbohydrates and fats. Unlike carbohydrates and fats, which primarily provide energy, protein plays a more structural and functional role in the body.

Proteins are made up of smaller units called amino acids, often referred to as the building blocks of life. There are 20 different amino acids that combine in various sequences to form countless proteins in the body. Of these, 9 are essential amino acids — meaning your body cannot produce them, so they must be obtained through diet.

How Proteins Work in the Body

Proteins serve many critical functions:

Structural Support: They are fundamental components of muscles, skin, hair, and nails. For example, collagen is a structural protein that keeps your skin firm and elastic.
Enzymes & Hormones: Proteins act as enzymes, which speed up chemical reactions in the body, and as hormones, which regulate processes such as growth and metabolism.
Immune Function: Antibodies, which protect you from illness, are proteins.
Transport & Storage: Some proteins transport molecules around the body (like hemoglobin carrying oxygen in the blood), while others store nutrients.
Cell Repair & Growth: Protein is essential for repairing cells and tissues and for building new ones, especially after injury, exercise, or during growth phases.

Complete vs. Incomplete Proteins

Not all proteins are created equal. Complete proteins contain all nine essential amino acids in sufficient amounts. These are typically found in animal-based foods like meat, fish, eggs, and dairy. Many plant-based proteins are incomplete, meaning they lack one or more essential amino acids, but by combining different plant sources (like rice and beans or hummus and pita), you can get all the essential amino acids your body needs.

What are my Daily Protein Needs

Protein requirements vary based on factors like age, weight, activity level, and health goals. On average, adults are recommended to consume about 0.8 grams of protein per kilogram of body weight daily, but this can increase for athletes, pregnant women, and older adults.

Knowing how much protein your body needs is the first step, but the key is getting enough protein consistently throughout the day. Here’s how you can do that effectively:

Understand Your Protein Requirement

The general guideline for adults is around 0.8 grams of protein per kilogram of body weight per day.
For example, if you weigh 70 kg (about 154 lbs), your daily protein need is approximately 56 grams.
This amount increases if you’re very active, pregnant, nursing, recovering from illness, or older, sometimes up to 1.2–2.0 grams per kilogram.

Spread Protein Intake Across Meals

Instead of eating most of your protein in one meal, distribute it evenly throughout breakfast, lunch, dinner, and snacks. This helps your body absorb and use protein more efficiently, supporting muscle repair and steady energy.

Choose High-Quality Protein Sources

Include a mix of complete proteins (like eggs, dairy, fish, poultry) and plant-based proteins (like beans, lentils, tofu, nuts, seeds). Combining different plant proteins throughout the day ensures you get all essential amino acids.

Use Portion Estimates to Guide You

Here are some rough protein amounts in common foods:

1 large egg = 6 grams
100g (3.5 oz) chicken breast = 31 grams
1 cup cooked lentils = 18 grams
1 cup Greek yogurt = 20 grams
30g (1 oz) almonds = 6 grams

Sample Daily Protein Plan for a 56g Target

Breakfast: 2 eggs (12g) + 1 slice whole-grain toast with nut butter (6g) = 18g
Lunch: Grilled chicken salad (100g chicken = 31g) + veggies = 31g
Snack: A handful of almonds (6g) = 6g
Dinner: Lentil stew (1/2 cup cooked lentils = 9g) + quinoa (1/2 cup cooked = 4g) = 13g

Total: 68g (exceeds target for added support)

Who Needs Protein and When?

Protein is vital at every stage of life but plays different roles depending on your age and lifestyle:

Children & Teens: Crucial for growth and development.
Adults: Important for maintaining muscle mass and overall body function.
Older Adults: Helps counteract muscle loss and supports recovery.
Athletes & Active Individuals: Needed to repair muscle tissue and improve performance.
Pregnant & Nursing Women: Supports the growth and development of the baby.

No matter your age or activity level, ensuring adequate protein intake is essential for maintaining vitality and resilience.

The Importance of Protein as We Age: A Focus on Menopause

As we age, our nutritional needs evolve, and protein becomes increasingly crucial—especially for women navigating the changes of menopause. This natural life transition brings hormonal shifts that affect muscle mass, bone density, metabolism, and overall wellbeing. Prioritizing protein intake during this stage can help mitigate many of these challenges and support a healthier, more vibrant life.

Why Protein Matters More During Menopause

Preserving Muscle Mass and Strength
With age and decreasing estrogen levels, women tend to experience a natural decline in muscle mass and strength, a condition known as sarcopenia. Protein provides the essential amino acids needed to repair and build muscle tissue, helping maintain mobility, balance, and independence.
Supporting Bone Health
Menopause accelerates bone density loss, increasing the risk of osteoporosis. Protein supports calcium absorption and the production of bone-building cells, making it vital for maintaining strong bones alongside calcium and vitamin D.
Boosting Metabolism and Weight Management
A slowing metabolism is common during menopause, often leading to unwanted weight gain. Protein has a higher thermic effect compared to fats and carbohydrates, meaning the body uses more energy to digest it. It also promotes feelings of fullness, which can help manage appetite and prevent overeating.
Balancing Hormones and Mood
Protein-rich foods influence the production of neurotransmitters like serotonin and dopamine, which regulate mood and cognitive function. Stable protein intake can therefore contribute to emotional balance and mental clarity during hormonal fluctuations.

How Much Protein Do Women Need During Menopause?

Research suggests that women over 50 may benefit from increasing their protein intake to around 1.0 to 1.2 grams of protein per kilogram of body weight daily—higher than the general adult recommendation. This helps counteract muscle loss and supports overall metabolic health.

Best Protein Sources for Menopausal Women

Lean animal proteins: Chicken, turkey, fish, eggs, and dairy (Greek yogurt, cottage cheese) provide high-quality, complete proteins.
Plant-based proteins: Lentils, chickpeas, beans, tofu, tempeh, quinoa, nuts, and seeds add fiber and phytonutrients, which also support heart health and digestion.
Combining sources: Incorporating both animal and plant proteins ensures a full range of essential amino acids and a variety of nutrients.

Practical Tips to Boost Protein Intake During Menopause

Include a source of protein with every meal and snack.
Start the day with a protein-rich breakfast, such as eggs with whole-grain toast or Greek yogurt topped with nuts and seeds.
Snack on nuts, seeds, or protein-rich smoothies instead of ultra-processed, carb-heavy options.
Experiment with plant-based proteins like lentil soups, chickpea salads, or tofu stir-fries to add variety.

Embrace a Variety of Sources

To ensure you obtain all the essential amino acids and a diverse range of nutrients, it’s important to include a wide variety of protein sources in your diet. Plant-based proteins are especially valuable for their fibre and antioxidants, contributing to optimal gut and overall health. Some excellent sources include:

Legumes: Lentils, chickpeas, black beans
Nuts and Seeds: Almonds, chia seeds, pumpkin seeds
Soy Products: Tofu, tempeh, edamame
Whole Grains: Quinoa, buckwheat, farro

Research consistently shows that combining these sources throughout the day can provide complete protein profiles and support metabolic health, cardiovascular wellness, and even weight management.

Protein Shakes: A Convenient Way to Boost Your Daily Intake

Protein shakes have become a popular and convenient way to increase daily protein intake, especially for busy lifestyles or those with higher protein needs. But are they a good option for everyone? And what types should you consider? Let’s explore the benefits, types, and best practices for incorporating protein shakes into your diet.

Why Consider Protein Shakes?

Protein shakes offer a quick, easy, and portable way to meet your protein requirements, particularly when:

You struggle to get enough protein through meals alone.
You need a post-workout recovery boost to repair muscles.
You’re managing weight and want to feel fuller longer.
You have increased protein needs due to age, activity, or health goals.
Types of Protein Powders

Whey Protein

Derived from milk, whey protein is a complete protein containing all essential amino acids.
It’s rapidly absorbed, making it ideal for post-exercise muscle recovery.
Rich in branched-chain amino acids (BCAAs), it supports muscle synthesis.
Note: Not suitable for those with lactose intolerance or dairy allergies.

Casein Protein

Also milk-derived, casein digests more slowly, providing a steady release of amino acids.
Often consumed before bedtime to support overnight muscle repair.

Plant-Based Proteins

Made from sources like peas, rice, hemp, soy, or blends of these.
Ideal for vegans, vegetarians, or those with dairy sensitivities.
Combining plant proteins can ensure a complete amino acid profile.
Typically easier on digestion for some individuals.

Collagen Protein

Derived from animal connective tissue, collagen supports skin, joints, and bone health.
Not a complete protein (lacks some essential amino acids), so it’s best combined with other protein sources.

Are Protein Shakes a Good Option?

Protein shakes can be a beneficial addition to your diet when used thoughtfully:

Convenience: Great for on-the-go nutrition or when appetite is low.
Boosting intake: Helps fill gaps if you’re not meeting protein goals through food.
Support recovery: Useful post-exercise to promote muscle repair and growth.

However, they shouldn’t replace whole foods entirely. Whole foods provide additional nutrients like fiber, vitamins, minerals, and healthy fats that protein powders often lack.

Tips for Choosing and Using Protein Shakes

Check the ingredients: Choose powders with minimal additives, sugars, and artificial flavors.
Consider your dietary needs: Vegan, lactose-free, or allergen-friendly options are widely available.
Combine with whole foods: Blend protein powders with fruits, vegetables, nut butters, or oats to create balanced shakes.
Watch your portions: More protein isn’t always better; aim to complement your daily needs.

Sample Meal Plan

Preparation is key when trying to have a protein rich meal plan. Here are some easy suggestions and recipes to incorporate in your day:

Breakfast:

Greek yogurt bowl with mixed berries, chia seeds, and a drizzle of honey.
A side of scrambled eggs with spinach and cherry tomatoes.

Lunch:

Quinoa salad with grilled chicken, avocado, cucumber, cherry tomatoes, and a lemon-tahini dressing.
A handful of almonds for a crunchy finish.

Dinner:

Baked salmon with a side of roasted sweet potatoes and steamed broccoli.
Lentil soup with fresh herbs and a slice of whole-grain bread.

There are plenty of recipe ideas on line to explore starting with this collection of 91 protein rich meals.

Recipe Ideas for Protein

Protein-Packed Breakfast Power Bowl

A wholesome breakfast bowl combining Greek yogurt, seeds, nuts, and fruit for a balanced start packed with protein, fiber, and antioxidants.

Ingredients:

1 cup plain Greek yogurt (full-fat or low-fat)
2 tbsp chia seeds
1 tbsp hemp seeds
2 tbsp mixed nuts (almonds, walnuts, pecans), roughly chopped
1 tbsp natural peanut butter or almond butter
1/2 cup fresh berries (blueberries, raspberries, strawberries)
1 small banana, sliced
1 tsp honey or maple syrup (optional)
A pinch of cinnamon (optional)

Instructions:

In a bowl, scoop the Greek yogurt.
Sprinkle chia seeds, hemp seeds, and mixed nuts evenly over the yogurt.
Add the sliced banana and fresh berries on top.
Dollop the nut butter in the center and drizzle with honey or maple syrup if you like a touch of sweetness.
Finish with a light dusting of cinnamon for warmth and extra antioxidants.

Protein Content: Roughly 25–30 grams of protein per bowl, depending on the yogurt and nut portions.

Savory Zucchini & Seed Slice

This savory zucchini slice is a versatile, nutrient-rich snack or light meal, loaded with protein and fiber to keep you full and energized.