Protein is one of the most important nutrients for women over 40 — and it is getting a lot of press lately! Not getting enough protein can silently sabotage your metabolism, leave you feeling tired and hungry, and make it harder to maintain lean muscle and a healthy weight. But there are simple steps that you can take to get more.

Why protein is so important after 40

As we age, our metabolism naturally slows down. Muscle mass declines — a process called sarcopenia — which further reduces calorie burn and energy. Protein is essential for:

✅ Supporting lean muscle: Muscle burns more calories than fat, even at rest.

✅ Balancing blood sugar: Protein helps prevent the spikes and crashes that leave you craving snacks.

✅ Controlling hunger: A protein-rich meal keeps you full longer, so you’re less likely to overeat.

✅ Supporting hormones: Protein is crucial for building neurotransmitters that regulate mood, energy, and appetite.

Experts recommend 25–30 grams of protein per meal for women over 40. Another way to calculate your protein needs is based on body weight: aim for 0.7–1 gram of protein per pound of body weight. For example:

• A 140 lb woman would need roughly 98–140 grams of protein per day (divided across 3–5 meals).
• A 160 lb woman would need roughly 112–160 grams per day.

Protein self-check: Are you under-eating?

Answer yes or no:

• ✅ Did your last meal leave you hungry 2 hours later?
• ✅ Do you often experience a 3 pm energy crash?
• ✅ Are you struggling to maintain or build lean muscle despite exercising?

If you answered yes to any of these, you may not be getting enough protein. But the good news is, it’s easy to fix once you know what to include at each meal.

How to hit 25–30 grams of protein at every meal

Breakfast:

• 3 whole eggs + 3 egg whites scrambled with spinach (~28g)
• Greek yogurt (1 cup) + 2 tbsp almond butter + 1 scoop protein powder (~30g)
• Protein smoothie: 1 scoop whey or plant-based protein + 1 cup milk + 1 tbsp peanut butter (~26g)
• Cottage cheese (1 cup) + chia seeds + berries (~28g)

Lunch:

• 5 oz grilled chicken breast + 1 cup quinoa + roasted veggies (~30g)
• Tuna salad (1 can tuna + 1 boiled egg + avocado) in lettuce wraps (~28g)
• Salmon salad: 5 oz baked salmon + greens + 2 tbsp pumpkin seeds (~30g)
• Turkey & hummus wrap with gluten-free tortilla (~25g)

Dinner:

• 5 oz baked cod or tilapia + 1 cup roasted Brussels sprouts + 1/2 cup lentils (~28g)
• Beef stir-fry: 4 oz lean beef + 1 cup broccoli + 1/2 cup edamame (~30g)
• Chicken or shrimp stir-fry with 1/2 cup quinoa or cauliflower rice (~25–30g)
• Turkey burger (5 oz) with side salad and avocado (~28g)

Snacks (if needed):

• Hard-boiled eggs (2) + handful of almonds (~15g)
• Protein bar (~20g)
• Protein chia pudding (~20g)

Tips for making it easier:

1. Prep ahead: Cook chicken, fish, or turkey in bulk for quick meals.
2. Keep protein handy: Stock eggs, Greek yogurt, nuts, canned tuna, and protein powder.
3. Mix and match: Add seeds, beans, or cheese to salads and bowls to boost protein.
4. Think variety: Rotate proteins so your meals never feel boring.

By consistently hitting 25–30 grams of protein per meal, you’ll notice: more stable energy, less cravings, better digestion, and stronger metabolism.

If you want to boost your metabolism, learn about holistic weight loss and/or feel your best, book in for a FREE 1 on 1 health assessment with Dr. Joey or join one of her highly successful online programs. Dr. Joey has helped thousands of women re-claim there health and lose the weight – and now she can help you! You CAN do this. xo