How To Eat Enough Protein Without Overthinking It
Getting enough protein matters more than ever as we move through our 40s and 50s — but it doesn’t have to be complicated. In this guide, we explore how to eat enough protein after 40 to support your energy, muscles and hormones, without counting grams or buying special “high-protein” foods.
Why You Need More Protein After 40
From your early 40s onwards, your body begins to change. Hormones fluctuate, collagen synthesis slows, muscle mass declines and metabolic processes may drift away from healthier patterns.
Protein helps counterbalance these shifts and supports muscle repair, strength and metabolic health. Dietary protein also plays a role in mood, blood sugar balance, skin health, sleep and immunity.
On the whole, dietary protein contributes extensively to healthy ageing.
Many women find themselves more tired, more hungry and less connected to their body in midlife. Often, part of the solution is learning how to eat enough protein after 40 — not just for your muscles but for how you feel day to day.
Today’s conversation about protein intake is simple and practical.
We’ll consider what to aim for, how to make it easier and some protein-rich foods to focus on. These more general ideas are a good starting point that work in real life.
How Much Protein Do Women Really Need?
The UK’s RDA is 0.75g of protein for each kilogram of body weight.
However, newer evidence suggests women in midlife do better aiming for a protein intake of 1g per kg of body weight.
That means:
- A 60kg woman needs about 60g protein daily
- A 70kg woman needs around 70g protein daily
This higher intake is enough to stimulate muscle protein synthesis, supporting lean mass and promoting healthy ageing.
Meeting these targets becomes especially helpful during menopause, illness recovery or strength training when protein needs can increase.
Protein isn’t just for gym-goers. It’s for anyone who wants to age well, maintain energy and stay strong.
Can You Hit That Target With Food Alone?
A common concern centres on how easy it is to reach these targets with food alone. Eating 60-70g of protein each day can seem daunting at first.
- Will you need to overhaul your diet completely?
- Will you need to each significantly bigger meals?
The truthful answer? It depends on what you’re currently eating.
But one thing’s for certain: when you’re intentional, it’s possible to get closer to, or meet, your protein target for the day with food alone.
Making protein a daily habit
If you spread your intake across the day – aiming for 25–30g at each main meal – a 60-70g target becomes manageable. The challenge is that many women in midlife don’t eat enough protein at breakfast or lunch, which makes it harder to meet their needs by the end of the day.
Here’s what helps build a steady daily intake:
- Include a source of protein in every meal
- Use smart combinations of plant-based proteins if you’re vegetarian or mostly meat-free
- Eat a protein-rich snack to fill the gap when meals fall short
The goal here is consistency.
Making protein one of the anchors of your meals is a helpful shift from relying on carbohydrate-heavy combinations that leave you tired or hungry soon after eating.
Easy Ways to Eat More Protein
At breakfast:
- Greek yogurt with berries and seeds
- Eggs on toast with hummus or spinach
- Tofu scramble with avocado
- Protein oats (add a scoop of protein powder and nut butter)
- Cottage cheese with fruit or crackers
For lunch:
- Lentil or bean soup with toast
- Chicken or salmon salad with grains
- Tinned mackerel on rye bread
- Quinoa with chickpeas and feta
- Tempeh stir-fry with noodles
At dinner:
- Turkey and kidney bean chilli
- Tofu chilli with black beans
- Grilled fish and vegetables
- Stir-fry with prawns or eggs and edamame
- Baked cod with sweet potato mash
- Lentil dahl with rice and spinach
A quick note on serving sizes
Aim for a palm-sized portion of protein-rich foods at each main meal — that’s a simple, visual guide that works for most people.
Another easy check? Divide your plate into quarters and dedicate one quarter to protein.
And if a meal ends up being more carb-based — toast, pasta or a light salad — a protein-rich snack or smoothie later on can help balance things out.
What About Protein Powders?
Protein powders can be a useful tool.
If you’re always rushing breakfast, eating light meals or struggling with appetite a good quality protein powder can be a helpful backup.
Adding a scoop of protein powder to a meal or a small glass of milk can fortify your intake. I think they’re particularly useful if you’re fatigued and don’t have the stamina to cook.
Choose:
- Plant-based blends (e.g. pea + rice) – better than single plant sources for a full amino acid profile
- Whey isolate or concentrate – complete and well absorbed
- Hydrolysed collagen peptides – great for skin and joint health, though not a full protein source on their own
Avoid heavily sweetened or artificial blends. Look for simple ingredients, no fillers, and a taste you can actually enjoy.
Protein powder isn’t essential, but it may make it easier to meet your needs.
Final thoughts
Protein isn’t just for gym-goers. It’s for anyone who wants to age well, maintain energy and stay strong. Thoughts around protein intake and targets are especially relevant for women in midlife.
Rather than tracking every gram, you may want to focus on establishing supportive habits:
A protein source with every meal.
Simple meal-building habits.
A protein shake on hand if and when you need it.
Getting more protein doesn’t have to be hard. It’s absolutely worth it in the context of supporting your energy, sleep, skin and mood.
If you’d like more personalised recommendations to align what you eat to the health that you want, you’re welcome to explore how a Health and Well-being package could work for you.
Eating enough protein to maintain your body and health can be daunting.
Today I’ve shared some general ideas to make this easier to do – like eating a palm-sized portion of protein.
Which meal will you focus on first: breakfast, lunch or dinner? I’d love to know.
Image credit: Hermes Rivers at Unsplash