Protein isn’t just for bodybuilders anymore. From Gen Z to busy moms to high-performing athletes, more people are embracing high-protein diets to support energy, lean muscle, metabolism, and even skin health. But what does “high-protein” really mean—and is it right for you?
Why Protein Matters
Protein is essential for:
- Building and maintaining lean muscle
- Repairing tissues and supporting recovery
- Keeping you fuller longer (goodbye, afternoon cravings!)
- Supporting hormone production and immune function
How Much Protein Do You Really Need?
The RDA (Recommended Daily Allowance) is 0.8g per kg of body weight, but that’s a bare minimum. If you’re active, recovering from illness, or in perimenopause or menopause, you may need 1.2–2.0g per kg. For most of my clients, I recommend aiming for 20–30g of protein per meal.
High-Protein Meal Ideas
- Breakfast: Veggie egg scramble with turkey sausage and avocado
- Lunch: Grilled chicken over quinoa + leafy greens + tahini drizzle
- Snack: Hard-boiled eggs + almonds or protein smoothie
- Dinner: Salmon, roasted Brussels sprouts, and mashed cauliflower
How Long Should You Fast?
Bonus tip: Don’t forget your protein at breakfast—it sets your blood sugar and energy levels for the day!
Explore More: For additional inspiration, check out my curated list of protein-rich breakfast recipes: Protein Breakfast Ideas
Who Benefits from High-Protein Diets?
- Women 40+ who want to maintain muscle and metabolism
- Athletes and active individuals
- People struggling with cravings, energy crashes, or bloating
- Anyone with blood sugar imbalances
- Those looking to age well, stay strong, and feel amazing
Common Mistakes
- Relying on protein bars loaded with sugar and seed oils
- Forgetting to balance protein with healthy fats and veggies
- Under-eating at breakfast or post-workout
A high-protein diet isn’t a trend, it’s a foundation. And when done right, it can be life-changing. Whether you’re trying to build muscle, improve energy, balance hormones, or simply feel better in your body, protein is your power tool.
Want help figuring out exactly how much protein you need (and what to eat to hit your goals)? Let’s talk! Better yet, book an Inbody Session and learn exactly what your body’s protein needs are to reach your goals!
