Why Women Don't Eat Enough Protein (And How to Fix It)

Here's something I see with almost every woman I start working with — they think they're eating enough protein. They're not. And it's not their fault. Nobody really teaches us how much protein we actually need, and the fitness industry has done a terrible job of making it feel complicated. So let's simplify it.

Why protein matters so much for women

Protein is the building block of muscle. And before you switch off thinking "I don't want to build muscle" — hear me out. Muscle is what gives your body shape. It's what makes you feel strong and energised. It's what keeps your metabolism firing. And it's what protects your body as you age. As a holistic online fitness coach for women, protein intake is one of the first things I look at with every single client. Because without enough protein, no training plan in the world will get you the results you're looking for.

How much protein do you actually need?

The sweet spot I recommend to my clients is 1.6 to 2.2g of protein per kg of bodyweight per day. This is especially important if you're in a fat loss phase — protein protects your muscle while your body loses fat. Here's a simple example. If you weigh 70kg, aim for at least 112g of protein a day (70 × 1.6). That might sound like a lot — and that's exactly my point. Most women are nowhere near this without even realising it.

The mistake most women make

They think they're eating enough. They're not. A typical day might look like: porridge for breakfast, a salad for lunch, pasta for dinner. That's probably 50-60g of protein at best. Less than half of what your body actually needs. It's not about eating less or more — it's about eating smarter. And once you start hitting your protein targets, the difference in how you feel, how you perform in the gym, and how your body changes is remarkable.

My favourite high protein foods

The good news is that eating more protein doesn't mean choking down plain chicken breast three times a day. Here are the foods I always keep stocked: Eggs, Greek yoghurt, cottage cheese, chicken and turkey, tinned tuna, lean mince, tofu, protein powder, peanut butter, oats, rice and quinoa, wraps and plenty of herbs, spices and lemons. Stock these and you're never far from a high protein meal.

Want to know exactly how to turn these ingredients into easy, delicious high protein meals? My High Protein Meals for Easy Fat Loss ebook is packed with recipes designed specifically for women — simple, satisfying and built around hitting your protein targets without the faff. Get your copy here → https://payhip.com/b/FO2C4

Ready to get your nutrition working for you?

If you're tired of guessing and want a personalised nutrition plan built around your body, your goals and your life — that's exactly what I do in my 1-1 online coaching programme. Apply for coaching here → https://www.bfitwithb.com/start-coaching