Hi Reader,

Protein is having a moment.

Everything is now “high protein,” including coffee and water, and suddenly a lot of moms are wondering:

• Am I getting enough?
• Could I be doing too much?
• Will eating more protein help with weight loss?
• And what about my kids...are they getting enough?

Let’s clear this up — no macro tracking or gram counting necessary!

How much protein do moms actually need?

Protein needs vary based on activity level, life stage, health status, and overall eating patterns, so there is no one size fits all.

**Bottom line: **Most women do well when protein shows up consistently across the day rather than chasing a specific big number.

That usually looks like:

✔ Including a lean protein source at most meals (about a palm size of meat/fish or a half cup of beans, cottage cheese, or Greek yogurt, or a cup of milk, or 2 eggs)
✔ Pairing it with carbs + fats for staying power

You don’t need protein everything. And you can get enough without any protein bars, shakes, or supplements.

Consistency beats perfection. To feel your best, stay full in between meals, and avoid overeating, eating a protein food with all your meals is smart.

It does NOT need to get any more complicated than that.

A quick note for perimenopause & midlife moms

Hormonal shifts can:

• Make muscle loss easier
• Affect appetite and fullness cues
• Impact energy, sleep, and blood sugar stability
• Change how bodies respond to dieting

Regular protein intake — spread across meals — can help support muscle maintenance, steady energy, and metabolic health.

Not dramatically higher intake. Just intentional consistency.

What about kids?

Kids need less protein than adults, and even when it may seem like their diet is 90% carbs, most are already getting enough!

Milk, yogurt, eggs, beans, meat, cheese, grains, nut/seed butters… it all counts.

For kids, they are less likely to eat balanced meals and are more likely to achieve that balance over a day or a few days. So if they eat 12 chicken nuggets today and then don't touch meat again for 3 days, they can still get what they need.

A question I get a lot: Can kids have adult protein bars or protein powder?

Yes, but they shouldn't regularly have a full serving size (especially if they are under 5). And you just want to make sure that these protein supplements aren't crowding out other food in their diet.

​Read more about kids and protein powder here.​

Signs you might be overshooting protein

Yes, this happens!

Possible hints:

• Meals feel overly heavy or overly filling
• Constipation (especially if fiber dropped)
• Chronic thirst or dry mouth
• Low energy from cutting carbs too aggressively
• Meals are 80-100% protein
• Grocery bills suddenly dominated by “high protein” products 😉

And for kids, too much focus on protein foods can crowd out carbs and fats they need for energy and development.

The quiet part about protein & fat loss

Protein can help with fullness and muscle maintenance — but it’s not a shortcut around basic energy needs.

Even eating higher protein, you can still:

• Feel hungry
• Have cravings
• Want more food than you expected

That doesn’t mean you’re doing anything wrong. It means you’re human.

Sometimes I see moms trying to “protein their way” out of hunger when the real issue is simply not eating enough overall.

Protein helps — but it doesn’t override biology.

A gentle social media reality check

A lot of the high-protein eating we see online comes from very curated “what I eat” content.

And it's often from thin, fitness-focused creators. It’s easy for our brains to connect their body with their food and think, maybe I should eat like that too.

But we never see the full picture: their activity level, genetics, hunger, lifestyle, or whether they even enjoy eating that way long-term. You absolutely don’t need protein coffee, protein water, or protein-everything to be healthy (or maintain a healthy weight).

Regular, satisfying meals you actually enjoy still count. (And honestly, they’re usually more sustainable.)

So what does “enough protein” actually look like?

Because most moms are not counting grams — and you don’t need to either.

A simple visual approach:

At meals:

• Adults → roughly a palm-sized protein portion
• Younger kids → about half that

Examples:

• Eggs, yogurt, or milk at breakfast
• Sandwich fillings, leftovers, beans, hummus at lunch
• Chicken, fish, tofu, lentils, beef, or dairy at dinner
• Snacks can be protein based, but it’s not required

When to use protein powder, protein bars, or other protein products?

I look to these more for convenience rather than everyday staples.

• If I’m eating something that’s pretty low protein (like a banana oatmeal bowl) and don’t feel like a protein on the side, I’ll add a scoop of collagen.
• If I’m going to be out for awhile and need something to tide me over → protein bar.
• Making fruit smoothies → add a scoop of vanilla protein powder to make it more filling and balanced.

The bottom line

Most moms and kids:

✔ Don’t need extreme protein targets
✔ Probably aren’t deficient
✔ Benefit most from balanced, consistent meals

Include protein regularly.
Eat enough overall.
Skip the obsession.

You’re likely closer to “doing it right” than the internet makes it seem.

Want to dive deeper?

Here’s a roundup of my top protein-related blogs and podcasts:

• ​Healthy & Balanced Protein Snacks​
• ​How Much Protein Does a Toddler Need?​
• ​How to Boost Protein​

Weekly Meal Plan

Here’s what’s on the agenda for my family this week. Evenings have been busy for us so the simpler the dinner, the better!

Sunday prep: These blueberry muffins + these energy bites

Monday: Spaghetti casserole because this is a family-favorite that I know everyone will eat, every. single. time.

Tuesday: Taco night! Served with chicken, avocado, diced tomatoes, black beans, cheddar cheese and plain Greek yogurt for dipping.

Wednesday: Canned salmon salad with a veggie plate + crackers for me and Teddy (Ben & Emilia have a school dance!)

Thursday: Cheesy broccoli rice in the instant pot + broiled shrimp / or possibly ramen – it’s a staple for us!

Friday: Out for Ben’s birthday!

Cheering you on always,

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