. . .and a RECIPE at the end.
Remember how I kicked off Protein-Focused September with my Gorgeous Arm Protocol? (Because strong, defined arms never go out of style.) Well, here’s the thing: my “arm secret” wasn’t just about lifting weights or fasting or some kind of fancy tools. It started with my fork.
And here’s where I’m going to be blunt:
Most women are undereating protein.
Like, seriously undereating protein.
The Myth We Learned (and Need to Unlearn)
For decades, women were told: eat smaller portions, pick the “light” meal, keep it low-fat, low-calorie. Guess what got cut first? The most essential macronutrient of all: protein. Then we cut fat and added in more sugars and other artificial stuff. None of that is going to build muscle, make our skin gorgeous, or keep us resilient.
The thing is—you already know this deep down. You know I’m speaking the truth.
So even if you’re a health-conscious eater, you might still be hovering around 40–60 grams per day. That sounds “pretty good,” right? Except most of us actually need more like 100–120 grams to thrive.
Personally, I aim for 1 gram of protein per pound of healthy body weight. So if your healthy weight is 135, aim for 135 grams of protein to start. THEN you can dial it in as you learn how your body responds. When I’m building, I actually eat more than 1 gram per pound—but that’s what works for me.
Why Women Especially Need More
Here’s my short list (and it’s a good one):
- Muscle protection → Muscle mass starts dropping around age 35–40, and protein keeps it from wasting away.
- Hormone balance → Protein supports steady blood sugar and tames cravings. It meets a biological need, which stops the body from constantly looking for “more fuel.”
- Bone + collagen support → Essential for bone density, strong nails, resilient skin, and healthy hair.
- Satiety & energy → Protein is the only macro that makes you feel full and energized at the same time. It supports neurotransmitters and hormones, including satiety signaling.
Basically, it’s the nutrient that keeps your arms looking strong and healthy, your metabolism humming, and that healthy glow we all want. Every single cell in the body needs protein—so why are we skimping?
What This Looks Like in Real Life
Let’s do a reality check. One small chicken breast (the “bro diet” staple) = about 25 grams. Not even close to enough if you stop there. Plus, chicken breasts just don’t taste great, IMO.
We want variety: eggs, beef, bison, salmon, and yes, chicken (the better-tasting thigh meat, too).
Instead of restricting, think of it like you’re aiming to reach optimal amounts like this:
- 35–40 g of protein at breakfast → like salmon and eggs
- 35–40 g at lunch → leftover grilled chicken with a scoop of cottage cheese
- 35–40 g at dinner → a burger with a side of shrimp
FAQs I Always Get
“Can I use protein shakes?”
Real food is better, but an occasional protein shake is fine. Just don’t make it a daily staple—it’s still processed food. Choose single-ingredient, whole foods as often as possible.
“I can never eat breakfast.”
Meal timing matters—especially as we age. Teach yourself (yes, train yourself) to eat a protein-dense breakfast. Your body will adjust quickly, and the benefits are huge: hormones, satiety, muscle building, fat loss, metabolism—all improved. A protein-rich breakfast has powerful downstream effects. Eat it as close to sunrise as possible.
Easy Hacks I Use
- A frozen hamburger patty broiled in my air fryer. Costco sells a bag of 6-ounce grass-fed burger patties. One of those with 2 scrambled eggs = winning!
- A deviled egg salad that is divine! Toss in a can of tuna or shredded chicken. A scoop in a lettuce wrap is fantastic (sometimes I just eat it with a fork). I use cottage cheese instead of mayo, but if I’m dairy-free, I’ll use Primal Kitchen Avocado Mayo. (recipe below—you can play with it to make it your own. Yes, I add turkey bacon for extra flavor.)
- Protein-forward dinners. I’ll have whatever entrée I’ve made and instead of a side of veggies, I’ll add a couple of scrambled eggs.
Wrap-Up
So yes, my Gorgeous Arm Protocol is in the works. But the real secret? I’m eating more protein—and it shows up in my arms, my skin, my energy, even my mood. It makes everything better.
Arms were just the appetizer. Next up, we’ll dive into the 3 body composition changes you’ll see and feel when protein gets dialed in. Trust me, you’ll want to stick around for that.
💜 Linda
| I saw this recipe a while back on Candi Frazier’s IG page. It is easy to make, a crowd pleaser and you can easily double the recipe. What you do is chopped hard-boiled eggs, turkey bacon, avocado, pickles, and any herbs or optional add-ons you want, then toss all those chopped items together with some cottage cheese and mustard (or avocado mayo if you are dairy free) Don’t forget your spices. I use salt and/or Redmonds Season Salt. . .depending on what else I add. My friend loves to add Cajun seasoning. I like onion salt sometimes. . . so play with it. You get this wonderful, flavorful, high protein side dish that can be made ahead. Enjoy it alone, in lettuce wraps or in Egg Life Egg white wraps for extra protein.It’s definitely a new favorite ! |
Disclaimer: I’m not your doctor—I’m your protein-obsessed friend. Everything I share is for education and inspiration only. Please check with your healthcare provider before making changes to your diet, supplements, or lifestyle.
