The Way I Consistently Hit 120 Grams of Protein

For many women, getting enough protein isn’t about discipline, it’s about structure. Here’s a simple framework to reach 100–120g/day without large portions or rigid rules:

Morning Kick Start (~20g)
Espresso protein shot: coffee + protein powder. Signals the muscle early & feels more supportive than coffee alone.

Breakfast (~25–30g)
Personally, I prefer savory breakfasts to avoid blood sugar swings. Try Eggs with greens & olive oil OR Greek yogurt with chia & berries.

Lunch (~30–35g)
Protein-anchored bowl with chicken, salmon, or tofu + vegetables and a healthy fat (ie: avocado). This is where many women unintentionally under-eat protein.

Afternoon Snack (~15–20g)
Greek yogurt OR a clean protein bar OR a protein drink keeps intake steady.

Dinner (~20–30g)
Fish, a lean meat, or lentils with vegetables; the protein should be roughly the size of your palm. Running total: ~110–120g

Evening (~20g) - if needed.
Finish the day with coconut water + a scoop of protein. It’s light, hydrating, and supports overnight muscle repair.

Protein doesn’t need to be extreme. Spread across the day, it gives muscle repeated signals to repair and rebuild, which is especially important as we age. Paired with resistance training, protein becomes one of the most powerful tools for long-term vitality.

To your vitality,
Lizanne