How to Easily Increase Protein in Your Diet (without overcomplicating it!)

Becky Sprangle
Mar 24
2 min read

If you're a busy woman juggling work, family, and life’s endless demands, focusing on your nutrition can often feel like just another task on your to-do list. But if you’re trying to lose weight or shape up, increasing your protein intake can be one of the simplest and most effective changes you make.

Protein isn’t just for bodybuilders – it’s a game-changer for women over 35 who want to feel stronger, more energised, and stay fuller for longer. Let’s dive into why protein matters and how you can easily get more of it into your daily routine without spending hours in the kitchen!

Why Protein is Essential for Women 35+

Supports Fat Loss – Protein helps regulate appetite and keeps you feeling full, reducing cravings and mindless snacking.
Preserves Lean Muscle – As we age, we naturally lose muscle mass. Eating enough protein helps maintain muscle, which is key for a toned body and a healthy metabolism.
Boosts Energy & Recovery – If you’re working out (or just running around after kids!), protein helps with muscle recovery and keeps you energised.
Supports Hormonal Health – Protein provides essential amino acids that support hormone balance, which is especially important as we age.

Easy Ways to Increase Your Protein Intake

1. Start Your Day with Protein

Instead of reaching for toast or cereal, swap your breakfast for a higher-protein option. Try:

Greek yoghurt with berries and a sprinkle of nuts
Scrambled eggs on wholegrain toast
A protein smoothie with milk, banana, and nut butter

2. Upgrade Your Snacks

Ditch the biscuits and crisps and opt for protein-rich snacks instead:

A handful of almonds or cashews
Cottage cheese with fruit
Boiled eggs
Hummus with veggie sticks

3. Choose High-Protein Meal Swaps

Make simple tweaks to your meals:

Swap white pasta for lentil or chickpea pasta
Choose quinoa or brown rice over white rice
Add beans or lentils to soups and salads
Opt for lean meats, fish, or tofu in your meals

4. Make Protein Easy with Prepped Options

When life gets busy, having quick protein sources on hand makes all the difference. Keep these stocked in your fridge or cupboard:

Pre-cooked chicken strips
Tinned tuna or salmon
Pre-boiled eggs
Protein bars (check the sugar content!)

5. Incorporate Protein Shakes (If needed)

If you struggle to hit your protein target, a high-quality protein shake can be a great option. Mix it with milk or add it to a smoothie for an easy boost.

How Much Protein Do You Actually Need?

A good rule of thumb is to aim for if you are aiming to lose weight in a calorie deficit, is 1g-1.5g of protein per lb of body weight, depending on your activity -level. If you weigh 10 stone, that’s around 140-210g of protein per day.

The Bottom Line - You don’t need to overcomplicate things or overhaul your diet overnight. Small changes – like adding a little more protein to each meal and choosing smarter snacks – will make a big difference over time.

I’m not a nutritionist, but I help busy parents and professionals stay accountable to their health and weight loss goals by providing support, motivation, and guidance. If you need help staying on track and making consistent progress, let’s chat about how I can support you!