Protein is an essential macronutrient that is necessary for optimal health. It plays a crucial role in building and repairing tissues, maintaining muscle mass, and supporting various bodily functions. Health experts and nutritionists (like us at The Queen of Health!) recommend increasing protein intake to promote weight loss, improve athletic performance, and enhance overall health and wellness. In this comprehensive guide, we will explore the benefits of protein, how much protein you need, sources of protein for breakfast, lunch, and dinner, creative ways for adding more protein to your diet, and tips for sticking to high-protein meals.


The Importance of Protein in Your Diet

Protein is a crucial macronutrient that is essential for optimal health. It is made up of amino acids, which are the building blocks of the body. Protein plays a critical role in building and repairing tissues, maintaining muscle mass, and supporting various bodily functions. It is also necessary for the production of enzymes, hormones, and other important molecules in the body. Without adequate protein intake, the body cannot function properly, and health problems can arise.

Another factor that plays a part in menopausal weight gain is the changing hormone levels in the body. During menopause, the body will store more calories than it burns which can cause your body weight to creep up.

Image with sources of protein with the word protein within it

The Benefits of Increasing Protein Intake for Weight Loss

Increasing protein intake can be an effective way to promote weight loss. Studies have shown that protein can help reduce appetite, increase satiety, and boost metabolism. When you eat protein, it takes longer to digest, which means you feel fuller for longer. This can help you eat fewer calories throughout the day, leading to weight loss. Additionally, protein has a higher thermic effect than carbohydrates or fat, which means that it requires more energy to digest. This can help boost metabolism and promote weight loss.

Protein and Hormones for Women’s Fat Loss

Protein plays a crucial role in women’s fat loss. Hormones such as estrogen and progesterone have a significant impact on women’s fat loss. Protein can help regulate hormones and reduce the risk of estrogen dominance, which can lead to weight gain and other health problems. Additionally, protein can help maintain muscle mass, which is essential for women’s fat loss. As women age, they tend to lose muscle mass, which can slow down metabolism and lead to weight gain. Eating protein can help maintain muscle mass and promote fat loss.

How Much Protein Do You Need?

The amount of protein you need depends on various factors, including your age, gender, weight, and activity level. The recommended daily intake of protein for adults is 0.8 grams per kilogram of body weight. However, if you are physically active, pregnant, or breastfeeding, you may need more protein. A general rule of thumb is to aim for at least 20-30 grams of protein per meal to promote satiety and support muscle growth and repair.

Woman with a protein smoothie and shake

Protein Sources for Breakfast, Lunch, and Dinner

Protein can be found in a variety of foods, including meat, fish, poultry, eggs, dairy products, beans, legumes, and nuts. Incorporating protein-rich foods into your meals can help you meet your daily protein needs. Here are some protein sources for breakfast, lunch, and dinner:



  • Protein smoothie (check out our smoothie section here)
  • Greek yoghurt
  • Eggs
  • Cottage cheese
  • Porridge with nuts or seeds


  • Grilled chicken or fish
  • Tuna or chicken salad
  • Lentil soup
  • Quinoa salad
  • Turkey or ham sandwich


  • Grilled steak or salmon
  • Red meat
  • Baked chicken or fish
  • Black bean tacos
  • Lentil or bean chilli
  • Stir-fry with tofu or prawns
Protein in every meal


Creative Ways to Add Protein to Your Meals

If you are looking for creative ways to add protein to your meals, here are some ideas:

  • Add protein powder to your smoothies or porridge
  • Top your salads with grilled chicken, prawns, or tofu
  • Use Greek yoghurt instead of sour cream in dips and sauces
  • Make a protein-packed omelette with veggies and cheese
  • Add beans or lentils to soups, stews, and bolognaise or chilli
  • Snack on nuts or seeds for a protein boost

READ NEXT: How to Add Protein to Smoothies


Supplements to help you have a High-Protein Diet

Supplements can be a convenient way to increase protein intake, especially for those who struggle to get enough protein from food sources. Protein supplements such as whey protein, casein protein, and plant-based protein powders can be a convenient and effective way to increase protein intake. However, it is important to choose high-quality supplements and to use them as a supplement to a healthy diet, not a replacement for whole foods.


Common Mistakes to Avoid When Increasing Protein Intake

When increasing protein intake, it is important to avoid common mistakes that can undermine your efforts. Here are some mistakes to avoid:

  • Not drinking enough water: Protein requires water to digest, so it is important to stay hydrated when increasing protein intake.
  • Eating too much protein: Eating too much protein can lead to weight gain and other health problems. Stick to the recommended daily intake of protein for your body weight and activity level.
  • Relying too much on supplements: Supplements can be a convenient way to increase protein intake, but they should not replace whole foods in your diet.
  • Not balancing macronutrients: It is important to balance protein with healthy fats and carbohydrates for optimal health and wellness.

Tips for Sticking to a High-Protein Diet

Sticking to a high-protein diet can be challenging, but there are some tips that can help:

  • Plan your meals ahead of time: Planning your meals ahead of time can help you stay on track and avoid unhealthy food choices.
  • Keep healthy protein snacks on hand: Having healthy protein snacks on hand, such as nuts, seeds, and jerky, can help you stay full and satisfied between meals.
  • Experiment with new protein sources: Trying new protein sources can help keep your meals interesting and prevent boredom.
  • Don’t forget about healthy fats and carbs: Protein is important, but it is also essential to include healthy fats and carbohydrates in your diet for optimal health and wellness.

By incorporating protein-rich foods into your meals and following the tips outlined in this guide, you can reap the benefits of a high-protein diet and achieve optimal health and wellness. Learn how to balance your diet with our individual or group programmes. Click here for more information.