Are You Getting Enough Protein?
Lately, I’ve been having a lot of conversations with clients who feel like something’s just a little off.
They’re eating mostly whole foods. They’ve cut back on caffeine or added in meditation. They’re doing all the “right” things — and yet they still feel foggy. Tired. Bloated. A bit puffy. A bit wired. Their cycles feel erratic, their skin might be flaring, or their mood is just... flat.
And more often than not, when we look closer — they’re not eating enough protein.
Not on purpose. Just because life is full. Because oats are easy. Because toast feels comforting. Because salads feel like the right thing. Because when you’re tired or stressed, protein is the one thing that slips.
But here’s the thing: protein is essential. Not just for fitness or muscle tone (though that’s part of it), but for nervous system health. For blood sugar stability. For energy that sustains. For hormone balance. For calm.
It’s not always exciting or trendy — but it’s often the missing link.
Protein does a lot more than we give it credit for
Here’s what it quietly supports, day in and day out:
Energy, minus the crash. It slows down how quickly carbs are absorbed, which means fewer dips, fewer cravings, fewer “why am I hungry again?” moments.
Mood, sleep and anxiety. Your neurotransmitters — serotonin, dopamine, GABA — are made from amino acids. No protein = no building blocks.
Hormones. Protein helps us build progesterone. It supports ovulation. It keeps our thyroid humming. It plays a role in insulin sensitivity.
Muscle tone and metabolism. Especially as we move through our 30s and 40s and want to feel strong in our bodies.
Cognition. If you feel like your brain’s not quite online until 11am — protein might help.
So, how much do we need?
You’ve probably heard this before, but a gentle reminder:
→ Aim for 1 gram of protein per kilogram of body weight per day.
So if you weigh 65kg, that’s about 65g of protein across the day.
If you’re pregnant, breastfeeding, recovering, training, or under chronic stress — more like 1.2 to 1.6g per kg is supportive.
The shift that makes the biggest difference?
Start with breakfast. Most people eat the least protein when their body needs it most.
What that actually looks like
It’s about noticing. Adjusting. Layering in.
Breakfast (aim for 25g)
A smoothie with protein powder, berries, nut butter, and seeds (hemp, flax, chia)
Eggs on toast with cottage cheese and hemp seeds
Sardines, salmon or turkey with avo on seeded bread
Greek yoghurt (high protein) with oats, fruit and seeds
Overnight oats with protein powder stirred through
If you start your day with toast and butter, or a banana and coffee, you’re setting yourself up to feel flat by 10am. Try building in some protein — even just a spoon of nut butter or a scoop of collagen powder in your coffee can help.
Lunch (aim for 25–30g)
Lunch doesn’t have to be fancy ~ snack plates, bowls, leftovers or wraps — whatever suits your day.
Quinoa salad with chickpeas, roasted veg, yoghurt dressing, and pepitas
A sandwich/wrap with chicken, tuna or falafal, salad and and hummus
Lentil curry with rice and a scoop of yoghurt
Tofu stir-fry with edamame, veg, and soba noodles
Tuna with rice and salad and good fat mayo dressing
You could prep a batch of salad or roast veg at the beginning of the week and add a protein source each day such as the Good Fish Salmon or Tuna, Boiled eggs, chicken breast
Often lunch is rushed or a bit snacky — which can leave you reaching for sugar or caffeine in the afternoon. A little prep helps.
Dinner (aim for 25–35g)
Dinner’s usually the easiest place to meet your needs — just gently check in:
Do you have a protein source on the plate?
Is it enough to carry you through the night?
Keep it easy and simple.
Baked salmon with roast veggies and brown rice
Tempeh and sweet potato bowl with tahini
Chicken or tofu stir-fry with soba noodles and vege
Lentil or beef bolognese or meatballs with pasta (make it pulse pasta if vegetarian for the extra protein)
Curry with prawns or chickpeas and coconut milk
Snacks (aim for 10–15g)
If you’re hungry between meals, make it count:
Boiled eggs
Roasted chickpeas or fava beans
Greek or coconut protein yoghurt
Cottage cheese and crackers
Chief Bars or protein balls with collagen and nut butter
Protein smoothie small-serve
Simple upgrades that add up without overhauling your diet
You don’t need to do all of this at once. But one or two changes here and there? They really do shift things.
Add an egg to your avo toast → +6g
Stir collagen into your coffee → +5–10g
Use soy milk instead of almond → +7g
Swap hummus for cottage cheese → +10g
Use a protein shake on cereal instead of milk → +15g
Add protein powder to porridge or baking → +20g
Toss hemp seeds or pepitas on bowls and salads → +6g
Add edamame to bowls or stir-fries → +9g
Sprinkle parmesan on soups, pasta, veg → +5–8g
Quick guide: protein content in foods
A rough guide to how much protein you’re getting per serve:
Chicken breast (100g cooked) → ~31g protein
Steak (100g) → ~25g protein
Salmon (100g fillet) → ~20g protein
Canned tuna (95g can) → ~18g protein
Eggs (2) → ~12g protein
Cottage cheese (100g) → ~11g protein
Tempeh (100g) → ~19g protein
Tofu (100g) → ~10g protein
Greek yoghurt, high-protein (150g) → ~15g protein
Hemp seeds (2 tbsp) → ~7g protein
Lentils or chickpeas (½ cup cooked) → ~7–9g protein
Edamame (½ cup cooked) → ~9g protein
Chia seeds (2 tbsp) → ~5g protein
Oysters (1 dozen) → ~12g protein
This isn’t about rules. It’s about support.
One final thing
If you’re in a season where your body feels tired, sensitive, stretched — protein might be something to lean into.
Not with pressure or tracking. Just curiosity. Gentle attention.
Noticing how you feel when your meals are more filling, more grounding, more steadying.
Start small. Stir in a scoop. Add the egg. Make the swap.
Give your body what it’s been asking for.
It will thank you.
