The Complete Protein Guide for Women in Canada: Understanding Your Protein Needs for Women over 30!
- kerribrown901
- Jan 6
- 6 min read
For many people focusing on their health after having kids, protein is one of those buzzwords they keep hearing but don’t fully understand. How much do I really need? What kinds of protein are best? And how does living in Canada affect my choices? If you’re like me, juggling motherhood and trying to get back into shape, this guide is for you. Let’s dive into everything you need to know about protein needs for women, especially if you’re over 30 and looking to recover postpartum or return to exercise.
Why Protein Matters: Protein Needs for Women
Protein is like the building block of your body. It helps repair muscles, supports your immune system, and keeps your energy levels steady throughout the day. For moms over 30, especially those recovering from childbirth or getting back into fitness, protein is essential. It helps rebuild muscle tissue that might have weakened during pregnancy and supports overall recovery.
But how much protein do you actually need? The general recommendation for adult women is about 0.8 grams of protein per kilogram of body weight. However, if you’re active, breastfeeding, or recovering postpartum, your needs might be higher—sometimes up to 1.2 to 1.7 grams per kilogram.
For example, if you weigh 70 kg (about 154 lbs), you might need anywhere from 56 grams to 119 grams of protein daily, depending on your activity level and recovery needs. That’s a pretty wide range, so it’s important to listen to your body and adjust accordingly. I personally believe that everyone should be having a bare minimum of 30g of protein per meal and 10g per snack to get you around 100g of daily protein.
Practical Tips for Meeting Your Protein Needs
Include protein in every meal: Think eggs for breakfast, chicken or tofu for lunch, and fish or beans for dinner.
Snack smart: Greek yogurt, cottage cheese, or a handful of nuts can boost your protein intake between meals.
Mix plant and animal proteins: Variety helps you get all the essential amino acids your body needs.
Is 2 Eggs a Day Enough Protein?
Eggs are a fantastic source of protein and super convenient for busy moms. But is eating two eggs a day enough to meet your protein needs? Let’s break it down.
One large egg contains about 6 grams of protein. So, two eggs give you roughly 12 grams. If your starting daily protein goal is around 60 grams, two eggs cover about 20% of that. That’s a solid start, but you’ll need to include other protein sources throughout the day. (I suggest people start aiming for 60g and build up to 100g a day if you're currently not getting enough, that way you ease into it.)
Eggs also provide important nutrients like choline and vitamin D, which are great for brain health and bone strength. But relying solely on eggs won’t give you the full range of amino acids and nutrients your body needs. So, while two eggs a day are a great protein boost, think of them as part of a bigger protein puzzle.
How to Boost Protein Beyond Eggs
Add a side of beans or lentils to your meals.
Include dairy or dairy alternatives like cheese or fortified plant milk.
Incorporate lean meats like turkey bacon, fish, or plant-based proteins like tempeh.
Best Protein Sources for Women in Canada
Living in Canada means you have access to a wide variety of fresh, high-quality protein sources. Here are some of my favourites that are easy to find and perfect for moms on the go:
Animal-Based Proteins
Eggs: Affordable, versatile, and nutrient-dense.
Chicken and Turkey: Lean and packed with protein. Can be ground, breasts, thighs etc.
Fish and Seafood: Salmon, trout, and other cold-water fish are rich in omega-3s.
Dairy: Greek yogurt, cottage cheese, and milk provide protein and calcium.
Plant-Based Proteins
Legumes: Lentils, chickpeas, and black beans are excellent sources.
Tofu and Tempeh: Great for adding variety and texture.
Quinoa: A complete protein grain that’s easy to cook.
Nuts and Seeds: Almonds, chia seeds, and hemp seeds add protein and healthy fats.
Tips for Incorporating These Proteins
Make a quinoa salad with chickpeas and veggies for lunch.
Snack on Greek yogurt with berries and a sprinkle of chia seeds.
Rotate your meats throughout the week. Ex. steak, grilled salmon, ground turkey, chicken thighs.
Remember, balance is key. Combining different protein sources ensures you get all the essential amino acids your body needs.
How to Calculate Your Protein Intake Easily
Tracking protein can feel overwhelming, but it doesn’t have to be complicated. Here’s a simple way to estimate your daily protein intake:
Know your weight in kilograms: (If you know pounds, divide by 2.2)
Multiply by your activity factor:
Sedentary: 0.8 grams/kg
Lightly active or postpartum recovery: 1.0-1.2 grams/kg
Active or strength training: 1.4-1.7 grams/kg
Plan your meals around that number.
For example, if you weigh 65 kg and are lightly active, aim for about 78 grams of protein daily (65 x 1.2). Spread this out over three meals and two snacks, (or the combo that works for your lifestyle) and you’re all set.
Handy Protein Portions to Remember
1 large egg = 6 grams
100 grams cooked chicken breast = 31 grams
1 cup cooked lentils = 18 grams
1 cup Greek yogurt = 20 grams
2 tablespoons peanut butter = 8 grams
Using these simple references can help you eyeball your intake without needing an app. If you'd like to grab my free resource for Women's Protein Guide click here.
Tips for Busy Moms to Boost Protein Intake
I get it - life is busy, and finding time to prepare protein-rich meals can be tough. Here are some easy strategies that have worked for me:
Meal prep on weekends: Cook chicken breasts, boil eggs, or make a big batch of lentil soup.
Keep protein snacks handy: Cut cheese, roasted chickpeas, or protein bars can save the day.
Use protein powders if needed: A scoop of protein powder in your smoothie can be a simple fix.
Double up recipes: Make extra portions of protein-rich meals to freeze for later.
These small changes can make a big difference in meeting your protein needs without stress.
Why Protein Quality Matters More Than Quantity
Not all proteins are created equal. The quality of protein depends on its amino acid profile and how well your body can use it. Animal proteins are considered complete because they contain all essential amino acids. Most plant proteins are incomplete but can be combined to form complete proteins.
For example, rice and beans together provide all essential amino acids. So, if you’re plant-based or just want to add more variety, mixing different plant proteins is a smart move.
Also, protein quality affects digestion and absorption. Choosing whole, minimally processed protein sources will give you the best nutritional bang for your buck.
How Canadian Seasons Affect Your Protein Choices
Canada’s seasons can influence what protein sources are most accessible and fresh. In winter, hearty protein-rich soups with beans and lentils are comforting and nutritious. Summer brings fresh fish from local markets and plenty of garden-grown veggies to pair with your proteins.
Shopping local and seasonal not only supports Canadian farmers but also ensures you get the freshest, most nutrient-dense foods. Look for a local farmer to grab a 1/4 cow or a few chickens to keep in the freezer. Frozen fish and vegetables are also great options when fresh isn’t available.
Embracing a Balanced Approach to Protein and Wellness
Protein is just one piece of the health puzzle. Along with exercise, sleep, and mindset, it plays a crucial role in your overall well-being. As a mom over 30, focusing on balanced nutrition helps you feel energized, recover faster, and enjoy your journey back to fitness.
If you want to dive deeper into personalized nutrition and holistic health, I recommend booking a free call with me to see how we could work together.
Remember, every small step counts. Celebrate your progress, listen to your body, and keep nourishing yourself with kindness.
Protein is your friend on this journey. With the right knowledge and a little planning, you can meet your protein needs, support your recovery, and feel your best every day. Here’s to strong, healthy, and happy you!
Comments