Here's How To Get 100 Grams Of Protein A Day In A Low-Key Way
by The Candidly Team
If you’re anything like us, you prefer articles containing health advice that tell you to eat more of something rather than less.
And you probably also prefer when the author gets to the point about why we should be taking said advice in the first place.
So, here’s the deal. We, as humans, women specifically, and women over 40 even more specifically, need a fair amount of protein.
We’ve heard it before, but nevertheless, we tend to sort of brush it off as something only bodybuilders, and low-carb subscribers, and people who are just generally more thorough about health stuff than we are really need to think about.
But here’s why it’s so crucial, for us. Protein does a bunch of beneficial things, including:
Amping up our energy
Transporting oxygen in our blood
Helping us create antibodies
Maintaining the health of our cells
Increasing our strength and muscle mass
Making us feel fuller and curbing our cravings
Helping maintain our bone mass as we age
Boosting our metabolism, burning fat, and keeping off weight we’ve lost
Potentially lowering our blood pressure
“Proteins are utilized in every single cell in the body. [They] create a wide range of hormones in our body from thyroid to digestive to sex hormones, all of which are essential to our normal bodily functioning,” wrote Dr. Mary Claire Haver creator of The Galveston Diet. “They’re also required for muscle and bone growth, health, and maintenance.”
That last one is especially worth noting, because at age 40, we start to lose muscle mass in a major bummer of a condition known as sarcopenia. But guess what? Studies have shown that eating protein can be one of the most fruitful ways to fight sarcopenia.
See? Just as promised, health advice telling us to eat more of something
And side bonus: “Studies have shown that people who eat at least 1 – 1.5 g of protein for every kg of lean body mass have less belly fat than people who eat less,” said Haver. It’s often suggested that women get around 46 grams of protein per day.
And if you’re a “midlife” woman wondering if you’re eating enough protein, here’s a video we found helpful a that shows signs you may be falling a bit short.
And now, because we are nothing if not highly in favor of being specific, we will tell you 9 tasty hacks for adding plentiful amounts of protein to your diet.
1. PROTEIN + COFFEE = YOU’RE 1/3 OF THE WAY THERE
Mix a low sugar protein shake with your morning coffee. Most are 30 grams. Done. We like THESE.
2. A DELISH BREAKFAST THAT OUTSCORES EGGS
A low-sugar, high-protein yogurt mixed with frozen blueberries and mango and topped with chia and flax is a shockingly delish breakfast that will make you feel like some kind of wellness influencer. Plus, it’s muuuuuuch better than eggs in terms of protein. Usually around 16-20 grams.
Pro tip: When looking for high-protein food, add a zero to the number of protein grams on the label. If the number of calories on the label is higher than your new protein number, that’s a crumby calories to protein ratio.
3. THE GODSEND THAT IS TUNA
Tuna has 27 grams in a can. Use half-mayo, half-yogurt to make tuna salad (you legit will not notice), and you have a whopping pile of protein for lunch.
4. THE EASY EGG TRICK
Any time you’re eating eggs, make sure to have a carton of egg whites, and use those in addition, especially for omelets and scrambled eggs. You always want the yolks as well, but the whites are bursting with protein.
5. THE STAR PROTEIN SOURCE YOU BUILD MEALS AROUND
Really build your plate around a protein source. Pasta sucks as the center of a meal. Say, I want to eat a 33 gram of protein pork chop. What can I do with it? Or a chicken breast has 43 grams!! Start from there. Build the meal from the protein source. Or the bowl. Or the salad. If each meal is around 35 grams, you’re golden for the day.
6. THE FROSTY AFTERNOON TREAT YOU LOOK FORWARD TO ALL DAY
A straight-up protein smoothie in the middle of the day is heaven if you work from home or have a kitchen. We love NB Pure’s Plant Powered Protein powder and always do spinach and bloobs and pineapple and then some chia for satiety (and pooping!). About 25 grams of protein and feels like a real treat. You can also add frozen banana which is even more filling.
7. THE LIQUID FORM THAT’S NOT A SHAKE
Bone broth, like THIS delicious one, can hold a whopping 10 grams of protein per one cup serving. It’s so soothing and savory and can be casually sipped like a lovely evening soup. Minimal effort with big numbers being added to your daily intake. The way we like it.
8. THE EASIEST AND CREAMIEST SNACK YOU EAT BY THE SPOONFUL
There might be nothing better on planet earth than a cup of Good Culture cottage cheese as the world’s most perfect snack. It’s the only cottage cheese worth discussing. Lovely mixed with fresh fruit. 19 grams of protein.
9. THE SAVORY SPRINKLES OF THE PROTEIN WORLD
Ok, hopefully we don’t crush your ice-cream-sundae-loving spirit when we say we’re talking about lentils. But listen, they’re easy. They’re tasty, and a mere half cup of cooked lentils has 12 whole grams of protein. Plus, they make every non-sweet thing we eat waaaay more filling. You can buy them steamed from Trader Joe’s and many other markets or boil them yourself with a bit of veggie broth for flavor. Then, just breezily spill a handful or two into your soups, salads, taco fillings, and pasta sauces (they make a glorious bolognese).
10. A LIST OF READY-MADE SNACKS YOU DON’T NEED TO FUSS OVER
In general, snacks are a nightmare cuz they’re all riddled with something “bad.” We make it a point to plan ahead with predicting our own starvation, keeping solutions on hand, so we don’t veer into McDonald’s and pour French fries down our throats.
Which isn’t to food shame. We just don’t love how we feel when we eat empty, greasy things, which we only really do in the first place, because we lose the will to make good decisions once we’ve let ourselves reach a certain level of hunger. It’s a bit like someone else is in our brain making poor decisions - like the rat from Ratatouille only salt-obsessed.
But again, why is a high protein snack better? Because when we eat French fries, we’re starving again 30 minutes later. And when we eat protein, we’re not. Simple. So, we source the following snacks from the following stores and carry (the non-refrigerated ones) around in our bags/car/purse/pockets:
TRADER JOE’S:
Chomps grass-fed beef or free-range turkey sticks
Trader Giotto’s oven-baked cheese bites. Pure cheese, but crunchy!
Cage-free hardboiled eggs, because we will never actually boil them ourselves…in advance…like adults.
TARGET:
RX Protein Bars. Simple, pronounceable ingredients are always a plus!
Veggies Made Great’s individual egg white frittatas = the perfect hot and savory snack.
A good, old-fashioned tub of Good and Gather’s raw mixed nuts
COSTCO:
Any one of their vast selection of strong cheeses to satiate our salt craving
The Good Bean organic sea salt chickpeas. Another crunchy one, but they’re made from the whole bean rather than being mashed up with 8 other mystifying ingredients.
BelGioioso Snacking Rolls. In a pinch, a skinny roll of provolone and salami is perhaps the most fitting French fry replacement.
And finally, if you’re a visual learner (like us), here’s a fun video illustrating a multitude of ways to get 100 grams of protein in a day.
This article is for informational purposes only. It is not intended to be used in place of professional advice, medical treatment, or professional care in any way. This article is not intended to be and should not be a substitute for professional care, advice or treatment. Please consult with your physician or healthcare provider before changing any health regimen. This article is not intended to diagnose, treat, or prevent disease of any kind. Read our Terms & Conditions and Privacy Policy.
