I was chatting to my friend Miish the other day and she asked me, Jules, how do you get enough protein?’ I was like excellent question Miish. And so here’s what I told her.
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Video Version
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“Jules, seriously—how do you actually get enough protein?” My friend Mish asked the other day, and I had to laugh.
It’s funny how often this question comes up, especially among my friends navigating perimenopause and menopause.
We’re all trying to figure out how to feel strong, keep our energy up, and stop our hair from falling out in the shower (yes, that’s a real thing when protein’s too low!).
So I took a sip of tea, and started sharing my approach.
Because here’s the truth: I don’t obsess over macros or weigh every piece of chicken. But I do have a system that works. a
And it’s simpler than you might think.
My Protein-Forward Framework
The foundation of my eating strategy is simple: I base my meals around protein. Here’s my typical meal structure:
- Veggies as a base.
- Protein as the star.
- Sauce for flavor.
- Flavor bombs (herbs, spices, etc.) to make it delicious.
When planning what to eat, I usually think about the protein first, then build the rest of the meal around it. This protein-forward approach keeps me satisfied and ensures I’m hitting my needs.
How Much Protein I Actually Eat
I don’t obsessively measure or weigh my protein, but I do have general guidelines I follow:
- Eggs: 4 eggs (though I don’t always finish them all).
- Sardines: 2 cans, sometimes plus a boiled egg.
- Steak or chicken: Around 250 grams (9 ounces).
- Burgers: At least one patty, sometimes one and a half or even two if I’m really hungry.
- Tofu: 1/2 pack (about 200g / 7oz) or more.
I let my body guide me on how much I actually need in the moment, but I make sure to give myself the opportunity to eat enough.
How I Know I’m Getting Enough
My body gives me clear signals about my protein intake:
My nails grow fast and stay strong and healthy.
My hair stays thick (when my protein drops, my hair starts falling out—that’s my canary in the coal mine!).
What About Protein Powder?
I used to incorporate protein powder as a snack, but I’ve moved away from it. Here’s why:
Most are artificially flavored, which isn’t great for gut health.
My youngest developed a rash that cleared up when we stopped the protein powder.
We haven’t evolved to consume large quantities of whey protein isolate.
That said, if you find an unflavored or naturally flavored protein powder, it can be helpful. Just be mindful of the artificial ingredients.
Watch Out for Fat Content
As I’ve increased my protein intake, I’ve become more mindful of fat. When eating a big steak, I choose leaner cuts. Here’s why this matters:
My cholesterol crept up to the top of the normal range when I was eating two dozen eggs per week. I’ve since cut back significantly while still enjoying eggs a couple of times weekly. Similarly, I love chicken skin but don’t eat all of it when having a large serving.
My Top Protein Tips
Bonus Tip #1: Investment Cooking
Whenever you cook protein, ask yourself: “Does it make sense to make more?” Usually, the answer is yes!
Boiled eggs: Make a dozen, not just a couple.
Poached chicken: Do at least 1kg (2 pounds) at once.
Meatballs or burgers: Always make extra for future meals.
My Perfect Poached Chicken Method:
Cut chicken breasts lengthwise (into thirds for large breasts, halves for smaller ones).
Place in slow cooker with 4 cups boiling water and salt.
Cook on high for about an hour.
Check with meat thermometer until it reaches 65°C (chicken safe temperature)
Turn off and let rest in the broth.
You’ll get moist, tender chicken plus a bonus light chicken stock!.
Bonus Tip #2: It’s Hard to Overeat Protein
I actually experimented with trying to gain weight by eating significantly more protein. It was really hard! This is reassuring—you don’t need to worry too much about overdoing it.
Bonus Tip #3: An Underestimated Protein Source I Love
Beyond the usual suspects, don’t forget about:
Tofu: Incredibly versatile and bland enough to pair with strongly flavored sauces. I’ll crisp it in the air fryer and top it with bolognese or other pasta sauces.
Plus, you get the bonus of phytoestrogens, which help with menopause symptoms.
Your Microscopic Habit This Week
Here’s my challenge for you: Experiment with serving yourself more protein this week.
If you normally have:
2-3 eggs? Try 4 eggs.
1 piece of fish? Try 1.5 or 2 pieces.
1 burger patty? Try 1.5 patties.
See how your body responds. You might be surprised at how satisfying it is and how it affects your hunger levels throughout the day.
Getting enough protein doesn’t have to be complicated.
Start with a protein-forward mindset, cook extra whenever possible, and listen to your body’s signals.
The key is making it easy and sustainable for your lifestyle.
In your corner,
Jules xx
Resources
5 Day Challenge: The Secret to Healthy Meals WITHOUT Recipes
Reliable Boiled Eggs
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See All Joyful Eating for Menopause Podcast Episodes
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