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The Real Food Protein Cheat Sheet:
How to Get 100g of Protein a Day!
NoPowders Needed!
Protein is essential for midlife women, supporting muscle mass, bone health, metabolism, and overall vitality. But hitting 100 grams of protein per day can feel overwhelming especially if you’re trying to avoid processed protein powders.
The good news? You don’t need powders to meet your protein goals! With a little planning and the right whole-food sources, getting enough protein can be simple, delicious, and nourishing.
In this post, I’m sharing my Real Food Protein Cheat Sheet, a guide to the best protein-rich foods and easy ways to incorporate them into your day. Plus, I’ll introduce my homemade protein powder, a clean and nutritious alternative to store-bought options!
Why Protein Matters for Midlife Women
As we age, protein becomes even more critical for:
✔️ Maintaining muscle & strength (preventing age-related muscle loss)
✔️Supporting bone density (reducing the risk of osteoporosis)
✔️Boosting metabolism & fat loss
✔️Keeping you full & energized
✔️Supporting healthy skin, hair, and nails
But if you’ve ever tried tracking your protein intake, you might have realized it’s not always easy to hit 100g daily, especially without relying on powders.
So let’s break it down with real, whole food sources!
Real Food Protein Cheat Sheet
Use this guide to quickly boost your protein intake without resorting to processed supplements.
🥩 Animal-Based Protein Sources
🥚1 egg = 6g
🍗 3 oz chicken = 27g
🍣 3 oz salmon = 22g
🧀 1 oz cheese = 7g
🥛 1 cup Greek yogurt = 20g
🥣 1/2 cup cottage cheese = 14g
🍖 3 oz grass-fed beef = 22g
🍲1 cup bone broth = 10g
✅ Pro Tip: Pair animal-based proteins with fiber-rich veggies and healthy fats for a balanced meal!
🌱Plant-Based Protein Sources
3 tbsp hemp hearts = 10g
2 tbsp chia seeds = 6g
2 tbsp peanut/almond butter = 7g
1/4 cup almonds = 7g
1 cup cooked lentils = 18g
1 cup cooked quinoa = 8g
1/2 cup black beans = 8g
1/2 cup cooked oats = 5g
✅ Pro Tip: Combine plant-based proteins (like beans + quinoa) to create a complete amino acid profile for optimal muscle-building benefits!
My Homemade Protein Powder: A Whole-Food Boost!
While many commercial protein powders are highly processed, unregulated, and often contain fillers or artificial ingredients, I prefer a real-food approach.
That’s why I created my own homemade protein powder, made from nutrient-dense seeds that are naturally high in protein, fiber, and essential minerals.
Homemade Protein Powder Recipe
Ingredients (for 10 servings):
🔹 Hemp hearts- 1/2 cup ( protein + omega 3’s)
🔹 Pumpkin Seeds - 1/2 cup (zinc +magnesium)
🔹Sunflower Seeds - 1/4 cup (vitamin E +protein)
🔹 Flax Seeds - 1/4 cup(protein+fiber+omega 3’s)
🔹Chia Seeds - 2 tbsp (protein+fiber+omega 3’s)
🔹 Raw Cacao Powder - 2 tbsp (boosts collagen)
Directions:
1. Blend all the seeds separately (as some process faster than others ) in a coffee grinder, high-powered blender or food processor until finely powdered. Stir in Cacao powder
2. Store in an airtight container.
Nutrition per serving (about 3 tbsp or ~30g):
* Calories: ~99 kcal
* Protein: ~10.2g
* Carbs: ~4g
* Fat: ~6.5g
* Fiber~4.3g
🌟 How to use it:
✔️Add to smoothies, oatmeal, yogurt, coffee, or baked goods
✔️Provides ~10g protein per serving
✔️No artificial additives-just real food!
Easy Ways to Add More Protein to Your Day
If you’re struggling to hit 100g of protein, try these simple swaps and additions:
✅Start your day with eggs & cottage cheese instead of cereal
✅Add hemp or chia seeds to your oatmeal or smoothies
✅Snack on almonds, cheese, or hard-boiled eggs
✅Choose Greek yogurt over regular yogurt
✅Swap rice for quinoa for a protein boost
✅Sip on broth for extra collagen and protein
✅Use my homemade protein powder in meals for an easy protein boost
Sample 100g Protein Day (No Powders Needed!)
🌅 Breakfast: 3 eggs + ½ cup cottage cheese = 30g
🥗Lunch: 4 oz grilled chicken + 1 tbsp hemp seeds = 30g
🍴Snack: Greek yogurt + nut butter + chia seeds = 20g
🍽️ Dinner: 4 oz salmon + quinoa + veggies = 25g
✔️ Total: 100g of protein-100% real food!
Final Thoughts
Getting enough protein in midlife is essential for staying strong, energetic, and vibrant. But you don’t need to rely on heavily processed powders to hit your goals!
By focusing on whole food sources and simple daily habits, you can easily reach 100g of protein a day, while nourishing your body with clean, natural ingredients.
💬 What’s s your favorite high-protein food? Let me know in the comments!
✨ If you found this helpful, share it with a friend who could use more protein in their life!
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