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Iโ€ve talked about the importance of protein for muscle building and weight loss. Letโ€™s figure out how much protein you need using one of these methods.

Get 30% of your calories from protein or I find itโ€™s easier to just multiply your weight by .7-1.0 to get the amount of protein in grams. I like to start with the smaller number for my clients. Letโ€™s take a 150 lb woman, that would be 150 x .7 to get 105 grams of protein per day. You might be thinking thatโ€™s a lot of protein!

Now that you know HOW MUCH protein to eat, you have the challenge of HOW TO. This is a challenge for most of my online clients! I have strategies that I coach them through to reach their protein goals, leading them to successful weight loss or creating a lean and toned physique.

By spreading your protein calories throughout the day it will make that goal easier to achieve. So 105 grams divided by 3= 35 grams of protein at each meal, making it much easier to obtain and less daunting.  Itโ€™s easy to get that much protein at dinner, itโ€™s breakfast and lunch that can be more challenging, especially if you skip breakfast. If you do skip breakfast, you would have to have 52 grams of protein at lunch and dinner and thatโ€™s just hard to do!

Letโ€™s get to the HOW TO

The best sources of protein are meats, fish, eggs, and dairy products, and some plants are fairly high in protein as well, such as quinoa, legumes, and nuts.

Here are some examples: 

Eggs, Protein powder, tuna, yogurt. Be creative with your protein sources, protein can show up in unexpected places like this wrap or this pasta.

It’s important to know that lean protein sources will be mostly protein and relatively low in calories. Higher fat protein sources will be higher in calories, sometimes significantly. If you’re trying to lose weight, choose the leaner protein most of the time.


Here’s an example:

4 oz. of boneless, skinless chicken breasts has 120 calories, 25g of protein and 2 g. of fat.

4 oz. of skin on chicken thighs has 250 calories, 17g. of protein and 20 g. of fat.


105 grams of protein might seem like a lot at first, once you start seeing all the sources of protein that are available to you it will be much easier to get it all in. You may have to alter your habits to incorporate more protein at each meal but it can be done!



I hope this helps, if you have any questions please let me know, I’m more than happy to answer them! Use the contact button to get in touch with me.

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The Mastering Menopause podcast values every question or inquiry our listeners might have. So, if you have something youโ€™d like to ask regarding fitness, nutrition, or menopause, send them my way.