Protein

Protein isn’t just for bodybuilders—it’s essential for every cell in your body. It helps build muscle, repair tissue, balance hormones, and even manage your weight. Without enough of it? You’re running on empty.

Here’s the thing: most women I speak to aren’t eating nearly enough protein.
Not eating enough can lead to:

• Low energy

• Brain fog

• Mood swings

• Sugar cravings

• Muscle pain or weakness

• Slow metabolism (yes, even with dieting!)

So how much protein do you actually need? 
Simple rule: Multiply your weight (in kilograms) by 0.8 to get your daily protein needs in grams.
Example: If you weigh 68 kg, you need about 54g of protein per day.

But not all protein is created equal
Skip the processed meats—like viennas, polony, and cold cuts—they can increase your risk of disease and make weight loss harder.

Choose real, nutrient-packed options like:

• Fish (like snoek, hake, tuna, or salmon): ±21g protein per 100g

• Chicken or turkey breast (skin off): ±19g protein per 100g

• Beans (like sugar beans or lentils): ±8g in ½ cup, plus fibre bonus!

• Almonds: ±7g protein in 30g (a small handful) + healthy fats

• Eggs: ±6g protein each + powerhouse vitamins

• Greek yoghurt (double cream, plain): ±17g protein per 170g tub and low in sugar

Also great: Cottage cheese, milk, oats, quinoa, chickpeas—all fantastic protein-boosters!

I’ve seen big shifts in energy, focus, and fat loss just by upping protein.
Try it for a week—track your intake and see how your body responds.

Your body deserves the fuel it needs to thrive.
— Karyn @ GronnHealth