Protein, how not to overcomplicate it?

One of the most valuable changes you can make in midlife is to start paying closer attention to your protein intake. And I don't mean buying protein bars that are full of rubbish and prioritise a company's profits over your health.

I am referring to high-quality protein that helps you feel satisfied after meals and plays a crucial role in weight loss and long-term weight management, especially when combined with regular strength training.

Protein diet to help with weight loss and to support strength training for women

This isn’t just a fad, it’s backed by research. The Journal of Nutrition recommends aiming for 1.2 to 1.6 grams of protein per kilogram of your ideal body weight per day to support muscle mass and overall health as we age. That’s significantly higher than the standard recommendation of 0.8g/kg, which, shamefully, doesn’t reflect the increased needs of women in midlife due to changes in protein synthesis.

For many, this is a new way of eating, but it doesn’t need to be complicated. A practical starting point is to aim for around 100 grams of protein per day. Or roughly 30g at every meal. Once you get into the habit of checking the protein content of your meals first, it becomes second nature. You’ll likely notice more stable energy, reduced cravings, and a stronger sense of control around food, often within just a few days.

If you're taking part in online strength training, prioritising protein becomes even more critical. Without enough of it, your body can’t effectively repair and rebuild the muscle you’re working so hard to strengthen.

Here’s what 100g of protein looks like for me on an average day.

🍳 Breakfast (30g protein)– 2 eggs plus 2–3 egg whites– A small serving of smoked salmon– 1 slice of rye or seeded toast– Optional: sautéed spinach or avocado on the side

🥗 Lunch (30–35g protein)– Grilled chicken breast (the breast should fill the palm of your hand, A grain or pulse of some sort like lentils (about half a packet from Merchant Gourmet), plus some greens, whatever I have in the fridge.

. 🍽 Dinner (25–30g protein) – Fillet of white fish or salmon, vegetables, and a portion of quinoa or sweet potato.

I finish off with a bowl of full-fat Greek yoghurt, stirred in a scoop of protein powder or cottage cheese to boost the protein content. I also add berries, a few nuts, or a drizzle of honey. Sometimes, I will eat this after dinner or mid-afternoon, depending on how active I've been.

This is how I eat on rinse and repeat, and I have maintained my weight through perimenopause. I’m not hungry; it’s sustainable, and I’m now so used to it that it doesn’t require much mental effort.

I’m taking care of my body and getting on with my day. This keeps me steady.

This isn’t about tracking every gram or chasing perfection; it’s about building consistent habits that support the life you want to live.

And when combined with a structured online strength training programme, it becomes a powerful tool to feel stronger, leaner, and more in control of your health, for good.