Why We (especially women) Struggle to Eat Enough Protein – And How to Fix It

Why We (especially Women) Struggle to Eat Enough Protein – And How to Fix It

Protein is one of the most important nutrients for building, repairing, and maintaining muscle, yet many of us—especially women—find it challenging to eat enough. Whether it’s busy schedules, lack of quick options, or simply not knowing how much protein we need, hitting our daily protein goals often feels like an uphill battle.

At inMotion Training Studio, I see this struggle all the time. Many of my clients come in saying they feel sluggish, hungry, or aren’t seeing the results they want from their workouts, only to discover they’re falling short on protein.

If this sounds familiar, don’t worry—you’re not alone! Below, we’ll explore why women often find it hard to get enough protein and share practical tips and tricks to make it easier.

Why We Struggle to Get Enough Protein

1. It’s Not a Habit Yet
   Many people grow up eating meals centered around carbs and fats, leaving protein as an afterthought. Changing this pattern takes time and intention.

2. Busy Schedules Make Convenience a Priority
   Between work, family, and other responsibilities, it’s easy to grab a granola bar or sandwich, which may be low in protein.

3. Uncertainty About How Much Protein Is Needed
   Women often underestimate how much protein their bodies need—especially if they’re active. Most women benefit from aiming for at least 0.8-1 gram of protein per pound of body weight daily.

4. Social Conditioning and Misinformation
   There’s a lingering myth that protein is “only for bodybuilders,” which can discourage women from prioritizing it in their diets.

How to Hit Your Protein Goals (Without Overthinking It)

Here are some of the best tips and tricks I share with my clients to help them easily increase their protein intake:

1. Anchor Your Day with Protein

Breakfast is where many women miss an opportunity to include protein. Instead of toast or cereal, opt for:

• Greek yogurt parfait with berries and granola

• A protein smoothie with your favorite fruits, protein powder, and nut butter

• Egg muffins baked in advance for grab-and-go mornings or scrabbles

  If you’re counting protein, try dividing your protein evenly through your daily meals and snacks. For example, if you need to eat 140g of protein daily, aim for 35g per meal and 35g split throughout your snacks.

  

2. Prep Ahead for Success

When life gets busy, having pre-cooked protein options on hand can save the day. Spend 1-2 hours each week cooking staples like grilled chicken, hard-boiled eggs, ground turkey, or lentils. These can be easily added to salads, wraps, or bowls.

3. Sneak Protein into Snacks

Replace empty-calorie snacks with ones that deliver a protein punch. Some easy options include:

• String cheese with almonds

• Hummus with veggies or whole-grain crackers

• Protein bars (look for 15-20 grams per serving)

• Cottage cheese with cantaloupe or your favorite berry or nut.

  

4. Build Meals Around Protein

Shift your mindset to make protein the centerpiece of your meals. Whether it’s roasted salmon, tofu stir-fry, or a hearty lentil soup, start with a protein source and build the rest of the plate around it with vegetables and whole grains or high fiber carbs.

5. Invest in a Quality Protein Powder

Protein shakes are a game-changer for busy women. Add a scoop of protein powder to your morning smoothie, mix it into oatmeal, or even bake it into muffins. This simple habit can help you fill in the gaps.

6. Keep Protein Snacks Everywhere

Stock your car, desk, or bag with easy-to-grab options like jerky, pre-portioned nuts, or high-protein granola bars. When hunger strikes, you’ll have a nourishing choice on hand.

7. Double Up When Possible

When preparing meals, double your portion of lean protein. For example, instead of 4 ounces of chicken, have 6 ounces. The extra effort is minimal, and you’ll hit your goals faster.

8. Add High Protein Fruits and Vegetables

While meat and dairy are generally considered the primary sources of protein, high-protein fruits and vegetables can also help bolster your daily intake. 

In fact, many vegetarians and vegans use them as one of their primary sources! Here are some ideas:

High Protein Fruits:

• Avocado

• Guava

• Blackberries

• Raspberries

• Kiwi

• Apricot

• Jackfruit

• Cherries

High Protein Vegetables:

• Mushrooms

• Spinach

• Asparagus

• Mung Bean Sprouts

• Kale

• Broccoli

• Brussels Sprouts

• Cauliflower

• Snow Peas

• Green Peas

Real Talk: Progress Over Perfection

If the idea of overhauling your diet feels overwhelming, start small. Pick one or two of these tips and practice them until they feel natural. Over time, you’ll find that hitting your protein goals isn’t just doable—it’s something you can enjoy.

At inMotion Training Studio, I work closely with women to create realistic, personalized nutrition strategies that fit their busy lives. Whether you’re aiming to feel stronger, improve energy, or support your workouts, I’m here to help you succeed.

We offer one on one nutrition programs and 2-3x a year group programs. Sign up for our workshop Friday Jan. 31st at noon How to Prioritize Protein for Midlife and beyond. Fill out the popup form on our website for more information on our Nutrition Programs where this is just the tip of the iceberg. www.inMotionbend.com Follow us on Instagram here...