Protein Needs
The Truth About Protein: How Much Do You Really Need?
If you’re a woman over 40, chances are you’ve been told at some point that you need more protein—for your metabolism, your muscles, your hormones, maybe even your sanity.
You’ve probably seen the protein powders at the health store, the high-protein diet ads online, and that one friend putting collagen in her coffee every morning.
But let’s take a breath and ask the real question:
Are you actually lacking protein—or just surrounded by hype?
Spoiler alert: if you’re eating a variety of food including whole plant foods, you’re likely getting plenty of protein—without including meat, dairy, or expensive supplements.
Let’s break it all down in a simple, practical way so you can feel confident (and relaxed) about your protein intake—and understand how to meet your needs naturally with real food.
First, What Is Protein and Why Do We Need It?
I could go into all the science about chains of amino acids but suffice it to say that protein is a nutrient your body needs to function well. It helps build muscle, repair tissues, support your immune system, and make hormones. So yes, it’s essential—but not in the extreme way diet culture makes it seem.
Despite what many believe, you don’t need to obsess over protein—you just need enough, consistently, from good-quality sources. The good news? You can easily get enough even if you only eat plants.
So… How Much Protein Do You Actually Need?
Here’s the simple math:
Most women need around 45–60 grams of protein a day, depending on their weight, age, and activity level. If you’re active, over 40, or working on building/maintaining muscle, you might benefit from around 60–70 grams per day. As we age our body doesn’t process protein as efficiently so your 60s you may want to increase your protein intake a bit to compensate.
But here’s the key: you don’t need to count grams obsessively.
If you’re eating enough food (not undereating) and focusing on variety, your daily meals will naturally add up to what your body needs.
Yes, Plants Have Protein—Tons of It!
This may surprise you, but nearly every whole plant food contains protein—even your vegetables!
Some of the most protein-rich plant foods include:
Lentils, black beans, chickpeas
Tofu and tempeh
Quinoa and oats
Hemp, chia, and flax seeds
Nuts and nut butters
Leafy greens like kale and spinach
When you combine a few of these across the day, it’s very easy to reach your protein goals.
What If You’re Over 40?
Great question. As we get older, we naturally start to lose muscle (especially if we’re not strength training). Hormonal changes can also slow metabolism and impact energy.
So yes, protein becomes even more important after 40—but that doesn’t mean you need to load up on chicken breasts or protein shakes.
Instead, focus on:
Eating beans, lentils, tofu, or tempeh daily
Including seeds, nuts, and greens regularly
Getting enough calories (don’t undereat!)
Staying active, especially with some form of strength work
This approach not only gives your body the protein it needs—it also supports hormone balance, energy, and healthy weight.
A Day of Plant Protein (No Calculator Needed)
Here’s a quick look at how easy it is to get 60–70 grams of protein on a plant-based day:
🌞 Breakfast
Oatmeal with chia seeds, almond butter, and blueberries
→ ~12g protein
🥗 Lunch
Big salad with chickpeas, quinoa, kale, avocado, and hemp seeds
→ ~20g protein
🥤 Snack
Raw veggies with hummus + a handful of almonds
→ ~10g protein
🍛 Dinner
Lentil stew with sweet potato, brown rice, and steamed broccoli
→ ~22g protein
Total: ~64g of protein
No powders. No stress. Just real food doing its job.
Why “More Protein” Isn’t Always Better
Here’s the thing: more protein doesn’t always mean better results.
In fact, overloading on protein—especially from animal products or processed shakes—can backfire. It can stress your kidneys, raise inflammation, mess with your gut health, and even increase certain disease risks.
And let’s be honest—those protein bars or powders? Many are packed with additives, gums, sweeteners, and oils your body doesn’t need.
Instead of chasing more, focus on smart protein—whole, plant-based, and balanced with the fiber and nutrients your body craves.
Protein + Hormones = A Powerful Pair
Here’s what most people don’t talk about: protein supports your hormonal health.
It plays a role in making and balancing key hormones, stabilizing blood sugar, and helping your liver process excess estrogen. When you get protein from plant foods, you’re also getting fiber, antioxidants, and anti-inflammatory compounds that help your body stay in balance, especially during perimenopause and menopause.
Translation?
Better energy. Fewer cravings. More stable moods. And yes—easier weight loss, too.
The Takeaway
You don’t need to stress about protein. You don’t need powders or a lot of meat and dairy. You don’t need to eat the same exact meals every day.
What you do need is:
A variety of whole foods
Consistent meals that support your energy and digestion
An approach that’s realistic and sustainable, especially in your 40s and beyond
When you focus on food quality, the protein takes care of itself.
Not Sure If You’re Getting What Your Body Needs?
If you’re feeling confused or overwhelmed, you’re not alone. So many women I work with feel unsure if they’re “doing it right”—especially when it comes to protein, hormones, and eating whole foods.
Let’s make it easier.
I offer a free 30-minute Discovery Call to help you:
Understand what your body needs right now (not what worked in your 20s)
Get clear on the next steps for balanced weight, hormones, and energy
Learn how to build meals that truly work for you
👉 Click here to book your free call and let’s talk it through. You don’t have to figure it all out on your own.
