Why Women Need to Prioritize Protein
Protein is an essential macronutrient, yet many women don’t get enough of it in their daily diet. While there’s a common focus on protein for muscle growth and athletic performance, its benefits go far beyond the gym. Prioritizing protein is key for women at every stage of life, supporting everything from metabolism to hormone balance and overall vitality.
The Role of Protein in Women's Health
1. Supports Lean Muscle Mass and Metabolism
Women naturally have lower levels of muscle-building hormones like testosterone, which means they must be intentional about maintaining lean muscle mass. Muscle is metabolically active, meaning the more muscle you have, the more calories you burn at rest. Ensuring adequate protein intake helps preserve muscle, especially as women age and muscle mass naturally declines.
2. Balances Blood Sugar and Reduces Cravings
One of the most overlooked benefits of protein is its ability to stabilize blood sugar. Unlike simple carbohydrates that cause rapid spikes and crashes, protein provides sustained energy and keeps hunger in check. A high-protein diet can help curb sugar cravings, making it easier to make healthier food choices throughout the day.
3. Essential for Hormone Health
Protein provides the building blocks for hormones and enzymes that regulate nearly every function in the body. Adequate protein intake supports balanced hormones, which can lead to improved mood, better sleep, and reduced symptoms of PMS and menopause.
4. Promotes Healthy Hair, Skin, and Nails
If you want stronger nails, glowing skin, and thick, healthy hair, protein is your best friend. Collagen, keratin, and elastin—all crucial for beauty and skin elasticity—are protein-based. Without enough protein, hair may thin, nails may become brittle, and skin may lose its firmness.
5. Aids in Recovery and Longevity
Whether you’re working out, recovering from an illness, or simply dealing with the wear and tear of daily life, protein is necessary for repair and recovery. It helps the body heal wounds, repair tissues, and build resilience, reducing the risk of injury and keeping the body strong and functional as you age.
How Much Protein Do Women Need?
The amount of protein a woman needs depends on factors such as age, activity level, and health goals. A general guideline is to aim for at least 0.6 to 1 gram of protein per pound of body weight if you’re active or looking to build and maintain muscle. If you’re less active, 0.5 to 0.7 grams per pound is a good target. Spreading protein intake throughout the day—rather than loading up on it in one meal—can optimize absorption and muscle repair.
Now that you understand why protein is essential, let’s explore creative and delicious ways to incorporate more protein into your diet. From protein-packed sauces to enhancing your veggies and main dishes, it’s easier than you think to hit your daily protein goals!
How Much Protein Do Women Need?
The amount of protein a woman needs depends on factors such as age, activity level, and health goals. A general guideline is to aim for at least 0.6 to 1 gram of protein per pound of body weight if you’re active or looking to build and maintain muscle. 0.5 to 0.7 grams per pound is a good target if you're less active. Spreading protein intake throughout the day—rather than loading up on it in one meal—can optimize absorption and muscle repair.
Protein Sources and Serving Sizes. (This is based on a lower carb diet)
To help you meet your daily protein goals, here’s a list of common protein sources along with their approximate protein content per serving:
To help you meet your daily protein goals, here’s a list of common protein sources along with their approximate protein content per serving
Animal-Based Protein Sources:
Chicken breast (3–4 oz, size of your palm) – 26g
Ground turkey (93% lean, 3 oz, palm size) – 22g
Lean steak (Sirloin, Filet Mignon, NY Strip, 3–4 oz, palm size) – 25g
Salmon (Wild-Caught, 3 oz, about the size of a checkbook) – 22g
Cod, Tilapia, or White Fish (3–4 oz, size of palm) – 20g
Shrimp (6 large shrimp, ~3 oz) – 18-20g
Eggs (2 large eggs) – 12g
Egg whites (3 egg whites, ~1/2 cup) – 10g
Greek yogurt (Plain, 2%, 3/4 cup) – 15g
Cottage cheese (Low-Fat 2%, 1/2 cup) – 14g
Plant-Based Protein Sources
Tofu (Firm or Extra Firm, 3 oz, ~a deck of cards) – 10g
Tempeh (3 oz, ~a deck of cards) – 18g
Edamame (Shelled, Cooked, 1/2 cup) – 9g
Hemp seeds (3 tbsp) – 10g
Pumpkin seeds (Pepitas, Raw, 1/4 cup) – 9g
Lentils (1/2 cup cooked) – 9g
Chickpeas (1/2 cup cooked) – 7g
Quinoa (1/2 cup cooked) – 4g
Almonds (1/4 cup, ~1 handful) – 7g
Almond butter (2 tbsp) – 7g
Convenient Protein Sources:
Protein powder (Whey or Plant-Based, 1 scoop, ~30g) – 20-25g
Deli meat (Turkey, Chicken, Roast Beef – Nitrate-Free, 3 oz, about 4 slices) – 15-18g
Canned tuna (In water, 1 small can, 3 oz) – 20g
Canned sardines (In water or olive oil, 3 oz) – 18g
Beef jerky (No sugar added, 1 oz, ~a small handful) – 10-12g
To help you meet your daily protein goals, here’s a list of common protein sources along with their approximate protein content per serving:
Chicken breast (palm-sized, ~4 oz) – 26g
Salmon (palm-sized, ~4 oz) – 22g
Ground turkey (palm-sized, ~4 oz) – 22g
Eggs (2 eggs, whole) – 12g
Egg whites (3 large) – 10g
Greek yogurt (1 cup, plain) – 20g
Cottage cheese (½ cup) – 14g
Tofu (½ block, ~4 oz) – 18g
Tempeh (½ cup) – 16g
Lentils (½ cup cooked) – 9g
Chickpeas (½ cup cooked) – 7g
Quinoa (½ cup cooked) – 4g
Almonds (¼ cup, ~1 handful) – 7g
Almond butter (2 tbsp) – 7g
Whey or plant-based protein powder (1 scoop, ~30g) – 20-25g
Now that you understand why protein is essential, let’s explore creative and delicious ways to incorporate more protein into your diet. From protein-packed sauces to enhancing your veggies and main dishes, it’s easier than you think to hit your daily protein goals!
Easy Ways to Increase Protein in Low-Carb Veggie Dishes
Boost protein without adding carbs, here are some simple strategies to add protein to your vegetable sides.
1. Add High-Protein Toppings & Mix-Ins
✅ Hemp Seeds (3 tbsp = 10g protein) – Sprinkle on salads, soups, or stir-fries.
✅ Pumpkin Seeds (¼ cup = 9g protein) – Add to roasted veggies or grain-free granola.
✅ Chia Seeds (2 tbsp = 6g protein) – Blend into dressings or sprinkle on veggies.
✅ Nutritional Yeast (2 tbsp = 8g protein) – Gives a cheesy flavor to roasted veggies or soups.
✅ Crushed Nuts (Almonds, Walnuts, Pecans) – Add to sautéed greens or roasted cauliflower.
2. High-Protein Sauces & Dressings
✅ Tahini Dressing (2 tbsp = 5g protein) – Great for salads, roasted veggies, or dipping.
✅ Greek Yogurt (if tolerated) or Cottage Cheese-Based Sauces – Adds creaminess & protein.
✅ Nut Butter-Based Sauce (Almond or Peanut Butter + Tamari) – Great for stir-fries.
✅ Pesto with Hemp Seeds or Pumpkin Seeds – Blend into zucchini noodles or roasted veggies.
3️. Add Protein-Rich Vegetables & Legume Substitutes
✅ Edamame (½ cup = 9g protein) – Toss into stir-fries or salads.
✅ Tempeh (3 oz = 18g protein) – Cube & sauté with vegetables.
✅ Firm Tofu (3 oz = 10g protein) – Grill, scramble, or blend into soups.
✅ Cauliflower Rice Mixed with Hemp Seeds – Boosts protein without grains.
4️. Incorporate Animal-Based Proteins in Veggie Dishes
✅ Eggs (1 egg = 6g protein) – Scramble into veggie stir-fries or bake into casseroles.
✅ Chicken or Turkey (3 oz = 25g protein) – Shred into salads or veggie bowls.
✅ Shrimp (6 large = 20g protein) – Toss with zucchini noodles or veggie stir-fries.
✅ Salmon or Tuna (3 oz = 22g protein) – Add to roasted Brussels sprouts or avocado.
✅ Deli Meat Wraps (Nitrate-Free Turkey or Ham) – Wrap around sliced bell peppers.
5️. Use Protein Powders in Unexpected Ways
✅ Mix into Savory Soups & Sauces – Use an unflavored protein powder (collagen or pea).
✅ Blend into Creamy Dressings – Add a bit to nut-based dressings or tahini.
✅ Sprinkle on Roasted Veggies – A little unflavored protein powder can be dusted on before baking.
Example High-Protein, Low-Carb Veggie Meals
🥗 Kale & Hemp Seed Salad with Chicken – 6 oz chicken + 2 tbsp hemp seeds = ~50g protein.🥒 Zucchini Noodles with Pesto & Shrimp – 5 oz shrimp + pesto = ~40g protein.🍆 Roasted Cauliflower & Tempeh Stir-Fry – 4 oz tempeh + hemp seeds = ~30g protein.🥦 Broccoli & Egg Scramble with Cheese – 2 eggs + ¼ cup cottage cheese = ~25g protein.
5 High-Protein, Low-Carb Veggie-Based Recipes
Each recipe packs at least 30g of protein while keeping carbs low and veggies high!
🥗 1. Kale & Hemp Seed Salad with Grilled Chicken (45g Protein)
A nutrient-dense, high-protein salad with healthy fats and fiber.
Ingredients (1 serving)
5 oz grilled chicken breast (42g protein)
2 cups chopped kale (4g protein, 4g net carbs)
2 tbsp hemp seeds (6g protein, 2g net carbs)
1 tbsp olive oil
1 tbsp lemon juice
Salt & pepper to taste
Instructions
Massage kale with olive oil and lemon juice to soften.
Slice grilled chicken and toss with kale.
Sprinkle with hemp seeds, season to taste, and serve!
✅ Macros: ~45g protein | 20g fat | 6g net carbs
🥒 2. Zucchini Noodles with Pesto & Shrimp (40g Protein)
A pasta alternative packed with lean protein and healthy fats.
Ingredients (1 serving)
6 oz shrimp (45g protein)
2 cups zucchini noodles (4g protein, 6g net carbs)
2 tbsp pesto (with hemp or pumpkin seeds instead of pine nuts) (4g protein, 2g net carbs)
1 tbsp olive oil
1 tbsp grated Parmesan (optional, adds 2g protein)
Instructions
Heat olive oil in a pan and sauté shrimp for 3-4 minutes.
Add zucchini noodles and stir for 1-2 minutes.
Toss with pesto, top with Parmesan (if using), and serve!
✅ Macros: ~40g protein | 22g fat | 8g net carbs
🍆 3. Roasted Cauliflower & Tempeh Stir-Fry (35g Protein)
A plant-based, protein-packed meal with crunchy veggies.
Ingredients (1 serving)
4 oz tempeh (cubed) (24g protein)
1 cup roasted cauliflower (4g protein, 5g net carbs)
½ cup bell peppers (1g protein, 4g net carbs)
1 tbsp tamari (or coconut aminos)
1 tbsp sesame oil
1 tbsp hemp seeds (3g protein)
Instructions
Roast cauliflower at 400°F (200°C) for 20 minutes.
In a pan, heat sesame oil and cook tempeh until golden.
Add bell peppers, tamari, and roasted cauliflower. Stir well.
Sprinkle with hemp seeds and serve!
✅ Macros: ~35g protein | 18g fat | 9g net carbs
🥦 4. Broccoli & Egg Scramble with Cottage Cheese (37g Protein)
A simple, protein-rich meal great for breakfast or dinner.
Ingredients (1 serving)
3 eggs (18g protein)
½ cup cottage cheese (14g protein, 5g net carbs)
1 cup steamed broccoli (4g protein, 6g net carbs)
1 tbsp butter
Salt & pepper to taste
Instructions
Scramble eggs in a pan with butter over medium heat.
Add steamed broccoli and cook for 2 more minutes.
Stir in cottage cheese just before serving.
Season with salt & pepper.
✅ Macros: ~37g protein | 22g fat | 11g net carbs
🥑 5. Avocado Chicken Salad Lettuce Wraps (42g Protein)
A creamy, crunchy, high-protein, low-carb meal.
Ingredients (1 serving)
5 oz shredded chicken breast (42g protein)
½ avocado (mashed) (2g protein, 2g net carbs)
2 tbsp mayonnaise (or Greek yogurt if tolerated)
1 tbsp lemon juice
1 tbsp hemp seeds (3g protein)
4 large lettuce leaves (1g protein, 2g net carbs)
Instructions
In a bowl, mix shredded chicken, avocado, mayo, lemon juice, and hemp seeds.
Spoon the mixture into lettuce leaves.
Fold and enjoy!
✅ Macros: ~42g protein | 28g fat | 6g net carbs
Bonus Tip: Quick Protein Boosters for Any Veggie Dish
Sprinkle hemp seeds (2 tbsp = 6g protein)
Stir in nutritional yeast (2 tbsp = 8g protein)
Top with chopped almonds (¼ cup = 7g protein)
Use cottage cheese as a sauce base (½ cup = 14g protein)
🔥 High-Protein Toppings
✅ Grilled Chicken – Sliced on top (~25g protein per 4 oz)
✅ Shrimp – Sautéed in garlic butter (~20g protein per 6 shrimp)
✅ Tempeh Crumbles – Pan-fried with spices (~18g protein per 3 oz)
✅ Fried or Poached Egg – For richness (~6g protein per egg)
✅ Cottage Cheese & Herbs – Spoon over for creaminess (~14g protein per ½ cup)
✅ Tofu Scramble – Crumble over the top (~10g protein per 3 oz)
✅ Lentil Purée – A small amount adds texture (~9g protein per ½ cup)
🧄 High-Protein Sauces, Spreads and Dressings
✅ Tahini-Lemon Dressing – 2 tbsp tahini + lemon + garlic (~5g protein)
✅ Avocado-Hemp Seed Sauce – Blended avocado + hemp seeds (~8g protein per 2 tbsp)
✅ Nutritional Yeast "Cheese" Sauce – 2 tbsp nutritional yeast + almond milk (~8g protein)
✅ Cottage Cheese & Herbs Purée – Blended cottage cheese + garlic (~14g protein per ½ cup)
✅ Tahini-Lemon Dressing (tahini + lemon + garlic)
✅ Pesto with Hemp Seeds (basil + olive oil + hemp seeds)
✅ Avocado-Hemp Seed Sauce (blended avocado + hemp)
✅ Cottage Cheese & Herb Purée (blended cottage cheese + garlic)
✅ Chimichurri with Crushed Nuts (olive oil + herbs + almonds)
✅ Almond Butter or Peanut Butter Sauce (great for stir-fries) Chimichurri with Crushed Nuts – Olive oil + herbs + crushed almonds (~4g protein)
RECIPES:
High-Protein Sauces for Four Servings
Each recipe makes enough for four servings (about ½ cup to ¾ cup total).
1. Tahini-Lemon Dressing (5g protein per 2 tbsp)
A creamy, nutty, tangy dressing perfect for salads, roasted veggies, or grain bowls.
🛒 Ingredients
½ cup tahini (adds 10g protein)
¼ cup lemon juice (about 2 lemons)
1 clove garlic, minced
½ tsp sea salt
¼ cup warm water (to thin the dressing as needed)
👩🍳 Instructions
In a small bowl, whisk together tahini, lemon juice, garlic, and salt.
Gradually add warm water, whisking until smooth and creamy.
Store in the fridge for up to 5 days.
✅ Best for: Salads, roasted cauliflower, grilled chicken
2. Avocado-Hemp Seed Sauce (8g protein per 2 tbsp)
A creamy, herby sauce loaded with healthy fats and protein, great for veggies, protein bowls, or dipping.
🛒 Ingredients
1 large avocado
¼ cup hemp seeds (adds 12g protein)
¼ cup unsweetened almond milk
2 tbsp lemon juice
1 clove garlic
½ tsp sea salt
¼ cup fresh parsley or cilantro
👩🍳 Instructions
Blend all ingredients in a food processor until smooth.
Add extra almond milk if needed for a thinner consistency.
Store in the fridge for up to 3 days.
✅ Best for: Drizzling over grilled chicken, roasted vegetables, or dipping
3. Nutritional Yeast "Cheese" Sauce (8g protein per 2 tbsp)
A cheesy, dairy-free sauce perfect for roasted broccoli, zucchini noodles, or dipping.
🛒 Ingredients
¼ cup nutritional yeast (adds 8g protein)
1 cup unsweetened almond milk
1 tbsp olive oil or butter
½ tsp garlic powder
½ tsp onion powder
½ tsp sea salt
1 tsp Dijon mustard (optional for extra flavor)
👩🍳 Instructions
In a saucepan over medium heat, whisk all ingredients together.
Bring to a gentle simmer, stirring constantly for 2-3 minutes until thickened.
Store in a sealed container for up to 5 days.
✅ Best for: Drizzling over roasted vegetables, pasta, or using as a dip
4. Cottage Cheese & Herbs Purée (14g protein per ½ cup)
A high-protein, creamy herb sauce that works as a dip or dressing.
🛒 Ingredients
1 cup cottage cheese (adds 28g protein)
¼ cup fresh parsley & chives
1 tbsp lemon juice
1 clove garlic, minced
½ tsp sea salt
¼ cup unsweetened almond milk (for thinning if needed)
👩🍳 Instructions
Blend all ingredients until smooth and creamy.
Adjust consistency with almond milk if needed.
Store in the fridge for up to 5 days.
✅ Best for: Spreading on grilled meats, roasted veggies, or dipping
5. Pesto with Hemp Seeds (8g protein per 2 tbsp)
A nutty, protein-rich pesto perfect for zucchini noodles, grilled meats, or spreading on sandwiches.
🛒 Ingredients
2 cups fresh basil leaves
¼ cup hemp seeds (adds 10g protein)
¼ cup olive oil
2 tbsp lemon juice
1 clove garlic
¼ tsp sea salt
👩🍳 Instructions
Blend all ingredients until smooth.
Store in a jar in the fridge for up to 1 week.
✅ Best for: Tossing with zucchini noodles, grilled chicken, or salmon
6. Chimichurri with Crushed Nuts (4g protein per 2 tbsp)
A bright, herbaceous sauce with added protein from nuts, perfect for grilled meats and roasted veggies.
🛒 Ingredients
½ cup fresh parsley & cilantro
¼ cup almonds, crushed (adds 6g protein)
¼ cup olive oil
2 tbsp red wine vinegar
1 clove garlic, minced
½ tsp sea salt
👩🍳 Instructions
Finely chop herbs and nuts or blend for a smoother sauce.
Stir in olive oil, vinegar, garlic, and salt.
Store in the fridge for up to 5 days.
✅ Best for: Drizzling over steak, chicken, or roasted vegetables
7. Almond Butter or Peanut Butter Sauce (6g protein per 2 tbsp)
A rich, slightly sweet & savory sauce great for stir-fries, roasted veggies, or dipping.
🛒 Ingredients
¼ cup natural almond butter or peanut butter (adds 8g protein)
2 tbsp coconut aminos or tamari
1 tbsp lime juice
1 clove garlic, minced
1 tsp grated ginger
¼ tsp red pepper flakes (optional for spice)
2-3 tbsp warm water (to thin out the sauce)
👩🍳 Instructions
Whisk all ingredients together until smooth.
Add warm water 1 tbsp at a time until desired consistency.
Store in the fridge for up to 5 days.
✅ Best for: Stir-fries, drizzling over roasted Brussels sprouts, or as a dip
🔥 Meal Prep Tips for Sauces
✔ Store in glass jars to keep fresh longer.✔ Shake before using (some separate after refrigeration).✔ Use within 4-7 days for best flavor.
🥑 High-Protein Side Pairings
✅ Sautéed Spinach with Hemp Seeds – 2 cups spinach + 1 tbsp hemp seeds (~8g protein)
✅ Cauliflower Mash with Cottage Cheese – Blended for extra creaminess (~12g protein per ½ cup)
✅ Grilled Asparagus with Almonds – 1 cup asparagus + 2 tbsp almonds (~6g protein)
✅ Sautéed Spinach with Hemp Seeds – Spinach + hemp seeds
✅ Roasted Brussels Sprouts with Crushed Almonds – Brussels + almonds
✅ Cauliflower Mash with Cottage Cheese – Cauliflower + cottage cheese
✅ Grilled Asparagus with Nutritional Yeast – Asparagus + nutritional yeast
✅ Zucchini Noodles with Pesto & Pumpkin Seeds – Zoodles + pesto + pepitas
✅ Sautéed Mushrooms with Chia Seeds – Mushrooms + chia
Above Recipes:
1. Sautéed Spinach with Hemp Seeds (~8g Protein per Serving)
A quick and nutrient-dense high-protein spinach side with healthy fats.
🛒 Ingredients (Serves 4)
8 cups fresh spinach (shrinks significantly when cooked)
2 tbsp olive oil
2 tbsp hemp seeds (adds 6g protein)
2 cloves garlic, minced
½ tsp sea salt
¼ tsp black pepper
👩🍳 Instructions
Heat olive oil in a large skillet over medium heat.
Add garlic and sauté for 30 seconds until fragrant.
Add spinach and cook for 2-3 minutes, stirring occasionally, until wilted.
Stir in hemp seeds, salt, and pepper, then remove from heat.
Serve warm and enjoy!
✅ Best for: Pairing with grilled chicken, steak, or eggs
2. Cauliflower Mash with Cottage Cheese (~12g Protein per ½ cup)
A creamy, protein-packed alternative to mashed potatoes.
🛒 Ingredients (Serves 4)
1 large head cauliflower, chopped
½ cup cottage cheese (adds 14g protein)
2 tbsp butter or olive oil
1 clove garlic, minced
½ tsp sea salt
¼ tsp black pepper
👩🍳 Instructions
Steam or boil cauliflower for 8-10 minutes until fork tender.
Drain well and transfer to a blender or food processor.
Add cottage cheese, butter, garlic, salt, and pepper, then blend until smooth and creamy.
Adjust seasoning as needed and serve warm.
✅ Best for: Serving alongside roasted chicken, steak, or salmon
3. Grilled Asparagus with Almonds (~6g Protein per Serving)
A crunchy, nutrient-dense side with added protein.
🛒 Ingredients (Serves 4)
1 bunch asparagus (about 16 spears)
2 tbsp olive oil
¼ tsp sea salt
¼ tsp black pepper
¼ cup sliced almonds (adds 6g protein)
👩🍳 Instructions
Preheat the grill to medium heat.
Toss asparagus with olive oil, salt, and pepper.
Grill for 4-5 minutes, turning once, until slightly charred.
Sprinkle with sliced almonds before serving.
✅ Best for: Pairing with grilled fish, chicken, or steak
4. Roasted Brussels Sprouts with Crushed Almonds (~6g Protein per Serving)
A crunchy, nutty take on roasted Brussels sprouts.
🛒 Ingredients (Serves 4)
4 cups Brussels sprouts, halved
2 tbsp olive oil
½ tsp sea salt
¼ tsp black pepper
¼ cup crushed almonds (adds 6g protein)
👩🍳 Instructions
Preheat the oven to 400°F (200°C).
Toss Brussels sprouts with olive oil, salt, and pepper.
Roast for 20-25 minutes, stirring halfway.
Sprinkle with crushed almonds before serving.
✅ Best for: Serving alongside chicken, turkey, or beef
5. Grilled Asparagus with Nutritional Yeast (~8g Protein per Serving)
A cheesy, dairy-free asparagus dish with extra protein.
🛒 Ingredients (Serves 4)
1 bunch asparagus
2 tbsp olive oil
¼ cup nutritional yeast (adds 8g protein)
½ tsp garlic powder
¼ tsp sea salt
👩🍳 Instructions
Toss asparagus with olive oil, garlic powder, and salt.
Grill or roast at 400°F (200°C) for 12-15 minutes.
Sprinkle with nutritional yeast before serving.
✅ Best for: Pairing with salmon, shrimp, or chicken
6. Zucchini Noodles with Pesto & Pumpkin Seeds (~10g Protein per Serving)
A high-protein, low-carb pasta alternative.
🛒 Ingredients (Serves 4)
4 medium zucchinis, spiralized
½ cup pesto (see pesto recipe above)
¼ cup pumpkin seeds (pepitas) (adds 10g protein)
1 tbsp olive oil
👩🍳 Instructions
Heat olive oil in a large pan over medium heat.
Add zucchini noodles and sauté for 2-3 minutes.
Toss with pesto and pumpkin seeds, then serve.
✅ Best for: Pairing with grilled chicken or shrimp
7. Sautéed Mushrooms with Chia Seeds (~7g Protein per Serving)
A savory, umami-rich side with added plant-based protein.
🛒 Ingredients (Serves 4)
4 cups mushrooms, sliced
2 tbsp olive oil
2 tbsp chia seeds (adds 7g protein)
1 clove garlic, minced
½ tsp sea salt
👩🍳 Instructions
Heat olive oil in a skillet over medium heat.
Add mushrooms, garlic, and salt, and sauté for 5 minutes.
Sprinkle with chia seeds and stir before serving.
✅ Best for: Pairing with steak, eggs, or chicken
My Personal Experience with Prioritizing Protein
Getting enough protein in my daily diet has been a challenge, especially while following an intermittent fasting routine. Since I eat only two meals a day, I have to be intentional about my protein intake to ensure I’m meeting my nutritional needs. To break my fast, I start with a protein drink, which helps me hit my daily protein target while keeping my energy levels stable. By making protein a priority in every meal, I’ve noticed improvements in my muscle recovery, satiety, and overall well-being.
Marda
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