The Protein-Hormone Connection: Why I Tell Women to Aim for 30g Per Meal

Why Protein is Essential for Women’s Hormone Health

When women come to me with fatigue, mood swings, or period problems, one of the first things I ask about is their nutrition and how often they're eating protein.

I often tell my patients: if your hormones feel unpredictable, your energy crashes mid-afternoon, or you’re constantly craving sugar, protein is part of the picture.

Protein is more than just a “fitness nutrient.”

When you break down protein into its smallest components, you get amino acids. These are the raw materials your body needs to:

• Build and repair tissues (think hair, skin, nails, muscles, etc.)

• Produce hormones

• Make neurotransmitters (serotonin, dopamine, oxytocin and more!)

• Regulate blood sugar and insulin to avoid feeling hangry

• Keep energy steady between meals

• Reduce pesky cravings and sugar binging

When my female patients aren't eating enough protein for their bodies, they often feel hungrier, more tired, and more irritable. This can lead to issues with hormone imbalances, cortisol and stress problems and even mental health challenges like anxiety, depression, and brain fog.

Getting enough protein consistently is one of the simplest but most powerful ways I see patients shift their energy and hormone balance.

Burgers aren't the only way to get extra protein, but they sure are tasty!

How Much Protein Do Women Really Need?

While exact needs vary, I often recommend that women aim for about 30 grams of protein per meal, adding up to around 90–120 grams per day.

A simple way to estimate without tracking is to use hand-size visuals:

• Palm of your hand = ~4 oz meat/fish = ~28–30g protein

• Deck of cards = ~3 oz meat = ~21g protein

• Smartphone = ~5 oz fish or chicken = ~35g protein

Other examples that usually hit 20–30g per serving:

• 4–5 oz meat, poultry, or fish

• 2 eggs + protein powder in a smoothie

• ¾ cup cooked lentils or beans + a grain like quinoa

• 1 scoop protein powder (check label for grams)

• ¾ cup tofu

• ¾–1 cup Greek yogurt (depending on brand)

Whole Food Sources of Protein

When building meals, I encourage patients to start with protein first and then add colourful vegetables, healthy fats, and fibre-rich carbs.

Here are examples of protein-rich foods:

• Protein powder (whey, plant-based, collagen blends)

• Meat (chicken, beef, turkey, bison, lamb, etc.)

• Eggs

• Tofu and tempeh

• Legumes (lentils, chickpeas, black beans, etc.)

• Wild rice, quinoa

• Nuts and seeds

Vegetarian and Vegan Protein Options

Plant-based women often worry about getting enough protein.

Here’s a breakdown of common vegetarian sources:

Legumes (per ½ cup):

• Black beans: 8g

• Lentils: 8g

• Chickpeas: 7.5g

• Kidney beans: 8g

• Peas: 8g

Nuts & Seeds (per ounce):

• Hemp seeds: 9.5g

• Pumpkin seeds: 8.5g

• Almonds: 6g

• Chia seeds: 6g

• Flax seeds: 6g

• Walnuts: 4.5g

Grains (per ½ cup cooked):

• Spelt: 6g

• Teff: 4.9g

• Amaranth: 4.7g

• Quinoa: 4.5g

• Brown rice: 3g

• Oats: 3g

Plant Milks (per cup):

• Soy: 6g

• Pea: 8g

Meat Alternatives:

• Tempeh (¾ cup): 13g

• Seitan (3 oz): 19g

• Beyond Meat (5 meatballs): 20g

• Impossible Burger (1 patty): 19g

Vegetables & Fruits (surprisingly protein-rich):

• Guava (1 cup): 4.5g

• Artichoke (1 small): 3g

• Spinach (3 cups raw): 2g

• Sweet potato (1 medium): 2g

• Broccoli (1 cup raw): 2.5g

Complete Proteins and Smart Pairings

Not all plant foods provide all 9 essential amino acids. But when you combine foods from different groups, you create a complete protein.

Examples I often share with patients:

• Rice and beans

• Whole wheat bread with peanut butter

• Lentil soup with whole grain crackers

• Hummus with pita bread

• Spinach salad with almonds

Quinoa, soy, and chia seeds are already complete proteins on their own.

Real Meal Examples: 30g Protein in Action

Here’s what 30g of protein looks like in real meals:

Breakfast

• Eggs + Veg: 2 eggs + 3 egg whites + avocado toast (~30g)

• Protein Smoothie: 1 scoop protein + chia seeds + nut butter + almond milk (~30–35g)

• Yogurt Bowl: ½ cup Greek yogurt + protein powder + berries (~30g)

• Want more breakfast ideas that are great for hormone health? Check out my recipe guide here.

Lunch

• Chicken Plate: Palm-size chicken breast + quinoa salad (~30g)

• Tempeh Stir Fry: ½ block tempeh + veggies + tahini drizzle (~30g)

• Tuna Wrap: 1 can tuna + hummus + wrap or greens (~30g)

Dinner

• Salmon & Sides: 1 smartphone-sized fillet + roasted veg (~35g)

• Tofu Bowl: ½ block tofu + edamame + rice (~30g)

• Lentil Power Bowl: 1 cup cooked lentils + seeds + roasted veggies (~30g)

High-Protein Snack Ideas

Snacks are an easy place to sneak in extra protein. I often suggest:

• Hummus and crackers or veggies

• Canned salmon with carrots

• Turkey or salmon jerky

• Hard-boiled eggs

• Protein balls/bars (recipe here)

• Chia, hemp, or flax pudding

• Almonds, walnuts, or sunflower seeds

• Turkey roll-ups or lettuce wraps with meat

Practical Tools for Tracking Protein

If you’re unsure whether you’re actually hitting your protein goals, I sometimes recommend using a food tracker short-term:

• Cronometer

• MyFitnessPal

• Or if you're a patient of mine, we have a Food and Mood tracker built into our platform

Even a few days of tracking can give you clarity on where you’re falling short.

Bringing It All Together

Protein is one of the most overlooked pieces of women’s health. Getting enough doesn’t just support muscles, it stabilizes hormones, balances blood sugar, improves mood, reduces cravings, and helps you feel grounded throughout your cycle.

If you’re tired of feeling drained, hungry, or hormonally off-balance, protein may be the foundation you’ve been missing.

✨ Want to see how this fits into your bigger hormone and energy picture? Book a free Hormone Breakthrough Call and let’s map out your next steps.