Track Your Protein

Protein is essential for energy, muscle maintenance, and feeling satisfied throughout the day.

Most women don't get enough protein — and it's one of the top reasons we feel tired, hungry, or stuck on the scale.

Calculate Your Daily Goal

A general guideline is 0.8-1.0 grams of protein per pound of body weight. For example:

  • 150 lbs body weight = 120-150g protein per day
  • 180 lbs body weight = 144-180g protein per day
  • 200 lbs body weight = 160-200g protein per day

Good Protein Sources

Animal Proteins

  • Chicken breast (3oz = 26g)
  • Salmon (3oz = 22g)
  • Greek yogurt (1 cup = 20g)
  • Eggs (1 large = 6g)
  • Lean beef (3oz = 22g)

Plant Proteins

  • Lentils (1 cup = 18g)
  • Chickpeas (1 cup = 15g)
  • Tofu (4oz = 10g)
  • Quinoa (1 cup = 8g)
  • Almonds (1/4 cup = 8g)
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Pro Tip

Spread your protein intake throughout the day for better absorption and sustained energy. Aim for 20-30g of protein at each meal.