Pass the Protein, Please: Why Women Over 40 Need to Eat Like a Queen (Not a Bird)
Let’s talk about something important. No, not the fact that our favorite jeans from 2012 are now “vintage.” We’re talking about protein. That magical macronutrient that suddenly became the Beyoncé of nutrition once we hit 40 and noticed our metabolism quietly slipping out the back door without so much as a goodbye.
If you’re a woman over 40 trying to lose weight, feel more energized, or just stop feeling like a human pancake by 3 p.m., protein is your new bestie.
Why Protein Is Basically a Superhero for Women Over 40
As we age (gracefully, of course), our bodies start to lose muscle mass. It’s a cruel joke, especially since muscle is what keeps our metabolism revving. Less muscle = slower metabolism = that mysterious phenomenon where your salad seems to go straight to your hips.
Here’s how protein saves the day:
• Keeps you full longer – Which means fewer “accidental” snacks at 10 p.m.
• Supports muscle repair and maintenance – So your workouts actually do something.
• Boosts metabolism – Protein takes more energy to digest, so your body works harder (burns more calories) just breaking it down. Win!
• Reduces cravings – So you can walk past the office donuts like a smug protein-powered queen.
But Wait, How Much Protein Do I Actually Need?
Great question! You’re not alone if you’ve been counting coffee refills instead of grams of protein.
The general rule of thumb is 0.8 to 1 gram of protein per pound of body weight if you’re active or trying to lose weight. So if you weigh 150 pounds, shoot for around 120–150 grams of protein per day.
And no, that doesn’t mean you need to eat grilled chicken for breakfast, lunch, and dinner. (Although, respect if you do.)
What Does 20–30 Grams of Protein Actually Look Like?
Let’s take the guesswork out of it. Here are some easy, tasty meal ideas to help you hit your protein goals without feeling like you live in a gym locker room:
1. Protein-Packed Breakfast Bowl (30g)
• 2 eggs (12g)
• 1/2 cup egg whites (13g)
• 1/4 avocado, spinach, and salsa on top
• Sprinkle with feta cheese (5g)
A delicious morning upgrade from your “just coffee and chaos” routine.
2. Greek Yogurt Power Parfait (25g)
• 3/4 cup plain Greek yogurt (18g)
• 1 scoop collagen or protein powder (7g)
• Berries + a sprinkle of chia seeds for fiber and flair
Looks fancy. Feels fancy. Still faster than scrolling Instagram for breakfast inspo.
3. Easy Lunch Wrap (30g)
• 1 high-protein wrap (like a Mission Carb Balance or Egglife wrap)
• 4 oz grilled chicken or turkey (28g)
• Veggies + mustard or hummus
Roll it up, wrap it up, and feel smug about your adulting skills.
4. Savory Stir Fry Dinner (30g)
• 4 oz tofu or shrimp (about 20–24g)
• Stir-fried with veggies in coconut aminos
• Served over 1/2 cup cooked quinoa (5g)
• Bonus: Toss in some edamame (extra 8g if you’re feeling wild)
Final Thoughts from Your Friendly Neighborhood Nutrition Nerd
Look, I get it. Life is busy. You’re juggling work, family, hormone plot twists, and trying to drink enough water without peeing every 12 minutes. But making protein a priority doesn’t have to be complicated—or boring.
Just think of it as fueling the strong, fabulous, over-40 body that’s carried you through so much already. You deserve to feel good in your skin, and protein can totally help you do that. Plus, it gives you the energy to keep being your amazing self—minus the 3 p.m. crash.
Now go grab a snack. (Hint: make it one with protein.)
Click HERE to get my Protein Cheat Sheet with 75 easy AND healthy ways to add more protein to every meal.