Why are women under-eating protein & why is it relevant?
Most women eat about half the protein they actually need. Here's why — and how to fix it without becoming someone who carries tupperware everywhere.
Diet culture praises salads, smoothies & "lightness." These are often low in protein -great for vitamins, less great for muscle.
Protein is seen as “man food”
Marketing pushes steaks and protein shakes at men. Women get yoghurt ads. The bias is real - and it’s in our heads too.
Smaller portions = less protein
Women are often encouraged to eat less overall. Less food = less of everything, especially protein-dense items.
Outdated guidelines
The old 0.8g per kg RDA was a bare minimum not to waste away - not an optimal target for active / perimenopausal women at all.
Why protein matters (especially for women)
Muscle & bone density
From our 30s, women lose muscle mass faster than men. Protein slows that — critical for perimenopause and beyond.
Metabolism & body composition
Muscle burns more calories at rest. More protein = more muscle retained = easier weight management long-term.
Hormones & mood
Amino acids are the building blocks of hormones and neurotransmitters. Low protein can mean low mood, poor sleep, energy crashes.
Satiety (actually staying full)
Protein is the most satiating macronutrient. Eating enough means fewer cravings, less snacking, more energy between meals.
Recovery & injury resilience
Every time you exercise, you create micro-tears in muscle. Protein repairs them. Without it, you’re just breaking yourself down.
The vegan note - tofu, tempeh, seitan, and edamame are your MVPs. They punch well above their weight. And soya protein (tofu, edamame, soy milk) is actually a complete protein all by itself, which is a nice bonus.
The “I don’t have time” fix - batch cook a big pot of lentils or chickpeas on a Sunday and the protein problem basically solves itself for the week. Add them to literally anything.
Perimenopause and beyond - this is where protein becomes genuinely non-negotiable. Oestrogen dropping + muscle loss + bone density changes all at once. Protein is one of the most powerful dietary tools for managing that whole transition.
How much do you actually need?
1.6–2g of protein per kg of bodyweight per day for active women
For a 65kg woman, that’s roughly 104–130g of protein per day. Spread across 3–4 meals, that’s about 30g per meal - totally doable.
Great protein sources (meat & plant)
Animal sources
Chicken breast (100g)31g
Salmon (100g)25g
Greek yoghurt (200g)20g
Eggs (2 large)13g
Cottage cheese (100g)11g
Tuna (1 tin)27g
Plant sources
Tofu (100g)17g
Tempeh (100g)19g
Edamame (100g)11g
Lentils, cooked (100g)9g
Black beans (100g)8g
Seitan (100g)25g
Plant combining: complete proteins made easy
Most plant proteins lack one or more essential amino acids. Pair them together (same day is fine - not even the same meal!) for a complete protein profile.
Classic : Rice + lentils or beans - the combo that’s fed the world for centuries
Easy lunch : Wholegrain pitta + hummus - complete, portable, no cooking needed
Breakfast : Oats + nut butter - stir in a tablespoon and you’re golden
Dinner : Quinoa + anything - quinoa is already a complete protein, bonus points
Snack : Edamame + seeds - eat them by the handful, zero effort involved
Salad : Chickpeas + sunflower seeds - throw both in a salad, done
The simplest shift: Ask yourself "where's my protein?" at every meal. Aim for a palm-sized portion of protein each time you eat. That one habit alone - consistently - will change everything.