An online client who is a strong lass asked me about protein. Yay!
I thought I'd pop all the information on here to help other lasses too!
✅ Understanding Protein Needs – The Easy Way!
Let me break it down for yah!
Think of protein like the building blocks your body needs to stay strong, energized, and healthy. It supports your muscles, bones, hormones, skin, and even your immune system.
Most women need around 0.8–1.2 grams of protein per kilogram of bodyweight, depending on their activity level. For simplicity, let’s say it’s around 1 gram per kg.
So, if you weigh 70kg, your target is about 70 grams of protein per day.
This can sound like a lot, but when you break it down across meals and snacks, it’s very doable—even without eating lots of meat.
🌱 Tips to Increase Protein Without Relying on Meat
Here are realistic, non-meat-heavy ideas for boosting daily protein intake:
🥚 1. Incorporate Eggs
- One egg has about 6–7g of protein
- Try boiled eggs as snacks, or scrambled/poached at breakfast.
- Egg fried rice (it doesn't have to be the oily takeaway kind). A simple egg stir fried into rice as part of a dish is a great way to boost the protein macro split of a meal.
🧀 2. Use Dairy and Dairy Alternatives
- Greek yogurt (plain or flavoured): ~10g per 100g
- Cottage cheese: ~12–14g per 100g
- Milk (cow or fortified plant milk): 3–8g per cup, depending on type
- You can buy protein yoghurts now that are basically quark. They don't taste half bad!
They can vary from ~ 15 - 25g per pot.
🫘 3. Beans, Lentils, and Legumes
- 1 cup cooked lentils = ~18g protein
- Add to soups, stews, salads, or wraps
- Good old Dahl for my desi clients!
🌰 4. Nuts, Seeds, and Nut Butters
- Peanut butter (2 tbsp): ~8g
- Chia seeds (2 tbsp): ~5g + fibre and omega-3s
- Add to smoothies, yogurt, or oatmeal
🍞 5. Choose Higher-Protein Grains
- Quinoa (1 cup cooked): ~8g protein
- Whole grain breads, oats, buckwheat, and brown rice also contain some protein
💪 6. Try Protein Powders or Supplements
- A scoop of protein powder (whey, pea, soy, rice) in a smoothie can add 15–25g of protein quickly
- Great for busy mornings or post-workouts
- I personally like to add a scoop of protein to oats or yogurt to make a sweet bowl of yumminess that satisfies my sweet tooth as well as helping me hit my protein target. Of course there is nothing wrong with just having an actual sweet treat though but these are protein GAINZ tips.
🧆 7. Use Plant-Based Protein Foods
- Tofu or tempeh: ~10–20g per serving
- Perfect in stir-fries, curries, wraps, or grilled
🥪 8. Snack Smart
- Go for protein bars, protein-rich yogurts, or boiled eggs
(Yes protein bars are perfectly fine to consume no matter how loud Joe Wicks shouts his nonsense. Everything demonised nowadays is cool in moderation). - Keep snacks easy and portable
🍽️ 9. Spread Protein Across the Day
Rather than trying to hit it all at dinner, aim to include 10–20g of protein at each meal, and a few grams in snacks.
Example:
- Breakfast: Greek yogurt + chia seeds + berries (15g)
- Snack: Protein bar (10g)
- Lunch: Lentil salad with feta and quinoa (20g)
- Dinner: Tofu stir-fry with brown rice (20g).
Final Thoughts
You don’t need to eat loads of meat to hit your protein needs. With the right mix of plant-based proteins, dairy (or alternatives), eggs, and the occasional protein shake, it’s totally achievable. Focus on variety and small changes that can add up across the day.
