Protein is the most important macronutrient for women over 40 — and most of us are not getting nearly enough of it. But knowing you need more protein and knowing exactly what to eat, how much, and how to make it convenient? That is a different conversation. This guide gives you all three.
Below you will find every major protein source broken down by portion size and gram count, plus my honest notes on each one — and the convenient options I personally keep stocked for when life does not allow for a perfectly planned meal.
How much protein do you actually need?
The outdated RDA of 0.8g per kilogram of body weight is a floor — the minimum to prevent deficiency. For active women over 40 who want to maintain muscle, support metabolism, and feel their best, current research points to:
Target range
1.2–1.6g per kg of body weight per day
Per meal
25–40g at each meal
Example (150 lb woman)
82–109g total per day
Spread it across meals. Your body can only use roughly 30-40g for muscle protein synthesis at one sitting — so front-loading all your protein at dinner is not the strategy.
Protein Sources by Category
Beef & Red Meat
Top Pick3 oz grass-fed ground beef (cooked)
21gComplete amino acids, heme iron, B12, zinc. The most bioavailable protein you can eat.
3 oz sirloin steak (cooked)
26gLean cut, high leucine content — ideal for triggering muscle protein synthesis.
1 oz air-dried steak (Lineage Provisions)
14gShelf-stable, no refrigeration, clean label. My travel non-negotiable.
1 beef stick (Lineage Provisions)
10gGrass-fed + organ meats. No seed oils, no fillers. Grab-and-go protein done right.
Poultry
3 oz chicken breast (cooked)
26gLean, versatile, high in niacin and B6. Batch cook and use all week.
3 oz turkey breast (cooked)
25gSimilar profile to chicken. Great for meal prep.
3 oz chicken thigh (cooked)
21gMore fat than breast, but also more flavor and more forgiving to cook.
Fish & Seafood
3 oz wild salmon (cooked)
22gPlus omega-3s, vitamin D, and astaxanthin. Anti-inflammatory powerhouse.
3 oz canned tuna (in water)
20gAffordable, shelf-stable, ready in seconds. Limit to 2-3x/week for mercury.
3 oz sardines (canned)
21gOne of the most nutrient-dense foods on the planet. Calcium, omega-3s, CoQ10.
3 oz shrimp (cooked)
20gVery low calorie, high protein. Quick to cook from frozen.
Eggs & Dairy
2 whole eggs
12gComplete protein. The yolk has choline, vitamin D, and healthy fats — do not skip it.
1 cup Greek yogurt (plain, full-fat)
17-20gSlow-digesting casein + probiotics. Ideal as a snack or breakfast base.
1 cup cottage cheese (full-fat)
25gHighest protein dairy option. Casein keeps you full for hours.
1 oz hard cheese (cheddar, parmesan)
7gGood protein boost added to meals. Parmesan is highest per ounce.
Plant-Based
1 cup cooked lentils
18gAlso high in fiber and iron. Not complete on its own — pair with a grain or animal protein.
1 cup cooked black beans
15gResistant starch feeds your gut microbiome. Great in bowls and salads.
1 cup edamame (shelled)
17gOne of the few complete plant proteins. Also high in folate and vitamin K.
3 tbsp hemp seeds
10gComplete protein, omega-3s, easy to add to anything. Sprinkle on salads, oatmeal, smoothies.
1/4 cup pumpkin seeds
9gHigh in magnesium — a mineral most women over 40 are deficient in.
Protein Powders
1 scoop grass-fed whey protein
20-25gHighest leucine content of any protein powder. Best for post-workout muscle synthesis.
1 scoop collagen peptides
10-11gNot a complete protein, but supports joints, skin, and gut lining. Add to coffee or smoothies.
1 scoop pea protein
20-24gBest plant-based option. Combine with hemp or rice protein for a complete amino acid profile.
My Favorite Convenient Protein
Lineage Provisions — what I actually carry every day
When I need protein on the go — traveling, between clients, post-workout — Lineage Provisions is what I reach for. Grass-fed, nose-to-tail, no seed oils, no fillers. Their protein bar is genuinely the best I have ever tasted, and the beef sticks and air-dried steak are shelf-stable so they go everywhere with me.
Protein Bar
20g protein · under 185 cal · naturally sweetened
Beef Sticks
10g protein · grass-fed + organ meats · no seed oils
Air-Dried Steak
14g protein · steak-like texture · clean label
The Rules I Follow
Hit 25-40g at every meal — not just dinner. Breakfast protein is the highest-leverage habit change I know.
Prioritize animal proteins first. They are more bioavailable, more complete, and more effective for muscle protein synthesis.
Always have a shelf-stable option in your bag. Hunger is not a planning problem, it is a packing problem.
Read labels. If seed oils or sugar are in the first five ingredients, put it back.
Do not fear fat alongside your protein. Grass-fed beef, eggs, and full-fat dairy deliver both — that is a feature, not a bug.
Spread protein across meals. Your body cannot use 80g at once. Three meals of 25-35g beats one big protein hit.
Related Episode
EP 161: Strong Crushes Skinny Every Day
Why building strength — not shrinking your body — is the most powerful thing a woman over 40 can do. The mindset shift that changes everything.
Read the episode postMareya Ibrahim
Host of The Real Dish Podcast · FITlife® Framework Creator · Food Industry Expert