Protein for Women: Benefits, Best Sources, and Daily Targets

Protein is not just for athletes. For women 35+, protein is one of the simplest levers for a leaner body, fewer cravings, better recovery, and a more “lifted” look. If your meals are mostly carbs with a tiny protein portion, weight loss becomes harder than it needs to be.

This post shows why protein matters, how to set a daily target, and how to hit it with real food.

Why protein matters for women 35+

• Satiety: you stay full longer and snack less
• Muscle tone: protein supports muscle maintenance as you age
• Metabolism support: preserving lean mass supports body composition
• Blood sugar stability: balanced meals reduce cravings
• Recovery: better energy for walking and strength training

How much protein do women need per day?

Your best target depends on your goals and activity level, but here are practical ranges:

• Basic health: around 0.8 g per kg body weight
• Weight loss and toning: around 1.2 to 1.6 g per kg
• Strength training focus: often around 1.6 g per kg

If you want the full calculation guide with examples, use: Protein Per Day for Women.

How to split protein across meals

Most women do best spreading protein across meals instead of eating “almost none” until dinner.

• 3 meals: 25 to 40 g per meal
• 4 meals: 20 to 30 g per meal

This supports stable appetite and calmer blood sugar.

Best protein sources for women

Animal proteins (high quality, easy to hit targets)

• Fish and seafood (salmon, cod, shrimp)
• Chicken and turkey
• Eggs
• Greek yogurt and cottage cheese

Plant proteins (great for fiber and variety)

• Lentils, beans, chickpeas
• Tofu, tempeh, edamame
• High-protein plant yogurts (check label)

My opinion: do not make protein complicated. Choose 3 to 5 “go-to” protein foods and repeat them.

Protein and blood sugar cravings

Low protein is one of the biggest causes of “I need something sweet” later. A protein breakfast often reduces cravings within days.

Related: Blood Sugar Cravings.

Protein and low GI meals (the easiest fat loss combo)

If you combine protein with low GI carbs and vegetables, you get steady energy and fewer cravings.

Start here: Low GI Meal Plan.

Easy high-protein meal ideas

• Greek yogurt bowl + berries + seeds
• Omelet + vegetables + avocado
• Chicken salad + olive oil dressing
• Salmon + vegetables + buckwheat
• Lentil bowl + greens + feta
• Tofu stir-fry + broccoli

Protein mistakes that block results

• Skipping protein at breakfast
• Eating mostly carbs and calling it “healthy”
• Trying to hit protein using snacks only
• Too many “liquid calories” without satiety

Protein and strength training for beginners

If you are starting strength training, protein supports recovery and muscle tone. Keep training gentle and consistent.

Guide: Strength Training for Beginners.

Make it structured with Health360

If you want structured meal planning (low GI focus), hydration timing, and movement guidance without calorie counting, try:

Health360: Weight & Anti-Age

Conclusion

Protein for women is not a trend. It is a foundation. When protein is consistent, cravings calm down, meals feel satisfying, and your body looks more toned over time. Start with one habit: add protein to breakfast.

Written by Anna Ståhl, Founder of Healthy & Elegant.