How To Make Eating Protein For Fat Loss Easy

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The Lazy Girl’s Guide to Hitting Your Midlife Protein Goals

If you’ve ever muttered, “I know I need more protein, but I’m tired of dry chicken and complicated meal prep,” this one’s for you.

Because when you’re in perimenopause or menopause, juggling energy dips, hot flashes, and a metabolism that’s gone rogue, protein can feel like one more overwhelming task.

But here's the truth: getting enough protein is one of the simplest ways to support your hormones, burn belly fat, and feel full all day long—without obsessing or overhauling your entire life.

Let’s make protein easy, doable, and dare I say…lazy-girl approved.

Why Protein Matters So Much in Midlife

If you’ve been around here for a bit, you know I talk about protein a lot. And that’s because in midlife, protein is your secret weapon.

Here’s why it matters more than ever after 40:

• Protein helps regulate blood sugar → supporting insulin sensitivity
  
• Protein protects your muscles → keeping metabolism higher
  
• Protein helps you feel full → so you’re not constantly grazing or craving sugar
  
• Protein is thermogenic → your body burns more calories digesting it
  
  

So when women ask me, “What’s one thing I can do to lose weight and balance hormones?”—the answer is almost always protein.

And here’s the best part: you don’t have to do it perfectly. You just have to prioritize it consistently.

Let’s Talk About Mindset First

Before we get into what to eat, we need to shift how we think about protein.

Midlife can bring some baggage—like “protein is boring,” or “I don’t have time to cook all that.” Trust me, I’ve been there.

But the truth is:

• You don’t need to perfect your protein. You just need to prioritize it.
  
• Every bite of protein is sending your hormones the message: “You’re safe. You’re fed. You can relax.”
  
• That’s when your body starts to let go of stubborn weight and turn on fat burning.
  
  

So let’s drop the guilt and overwhelm and reframe protein as a gift—one that supports your energy, your mood, your metabolism, and your cravings.

What Does Hitting Your Protein Goals Actually Look Like?

For most women in midlife, a good goal is to get 25–35 grams of protein per meal, and at least 90–100 grams per day.

I know that can sound like a lot at first—but here’s the thing: you’re probably already eating more than you think, and with a few small shifts, you can hit your goals without overthinking.

 Some links are affiliate links, which means I may earn a small thank-you—at no cost to you.

Here’s a quick cheat sheet to help:

Animal Proteins (Complete Sources)

• 4 oz chicken or turkey = 28g
  
• 4 oz salmon = 26g
  
• 1 cup cottage cheese = 24g
• 3 eggs + ½ cup egg whites = 20g
  
• 1 can tuna = 22g
  
  

Dairy & Cultured Protein

• 1 cup Greek yogurt = 18–20g
  
• 1 cup kefir + 1 scoop whey protein powder = 30g
  
• 2 tbsp THM collagen = 11g
  
  

THM Supplements I Love

• 1 scoop THM optimized protein = 20g
  
• 1 serving THM Essential Amino Acids = 30g
  
  

And don’t forget: pairing animal protein with plant proteins (like beans, seeds, or grains) helps you absorb more nutrients and keep your meals balanced and blood sugar friendly.

The Lazy Girl's Midlife Protein Plan

Let’s break this down into something simple and repeatable. I call it the lazy girl system because it works even when life is bananas.

Step 1: Build Each Meal Around Protein

Don’t overthink it—just anchor each meal with a solid protein source.

Example Day:

• Breakfast: 2 eggs + egg whites + sautéed spinach
  
• Lunch: Tuna salad or turkey burger over greens
  
• Snack: Cottage cheese with berries + flax or chia
  
• Dinner: Baked chicken with roasted veggies
  
  

Step 2: Prep Grab-and-Go Options

Stock your fridge with easy wins:

• Hard-boiled eggs (12g for 2)
  
• Tuna or salmon packets
  
• Protein waffles (make a batch and freeze)
  
• THM muffins or wisdom helpers
  
• Greek yogurt or kefir smoothies
  
  

Step 3: Repeat and Rotate

You don’t need 20 Pinterest-worthy meals. Stick to a few things that work, and rotate them.

Simple counts. Repetition builds consistency. Consistency builds results.

Let’s Talk About Supplements (And Why They Help)

Look, I love whole foods. But I also love shortcuts—and that’s where the Trim Healthy protein powders and EAAs come in.

Why I use them:

• They’re clean and optimized (meaning no junk, and they’re complete proteins)
  
• They don’t spike your insulin, which matters big-time for fat loss
  
• They’re perfect for lazy days when I just can’t eat one more piece of chicken
  
  

Use them to supplement, not replace, your whole food meals. A quick shake, pudding, or smoothie can be your secret weapon on crazy days.

Real-Life Meal Inspiration from My Day

Just the other day, I stood in front of my fridge thinking, “Nope. Not the rotisserie chicken again.”

So I made:

• Brown rice noodles with a little butter and Parmesan
  
• Tomato cucumber salad with a splash of ACV + plum vinegar
  
• A kefir smoothie with THM vanilla protein, baobab powder, and lemon juice
  
  

Simple. Satisfying. And yes—full of protein, fiber, and flavor.
It doesn’t have to be gourmet to be good for your hormones.

What to Do When You’re Over It

Let’s be real—you’re not going to love every meal.
Some days, protein feels boring. Some days, you just want toast and peanut butter.

That’s okay. That’s normal.

But when that moment hits, here’s what to do:

• Remind yourself why you’re doing this (energy, strength, fat loss, sanity)
  
• Find one recipe or flavor combo that brings joy
  
• Accept that every meal doesn’t have to be exciting—it just has to work
  
  

This is about fueling your body like you love it, not chasing perfection.

Your Protein Game Plan (Quick Recap)

Let’s wrap it up with some simple next steps:

✔️ Anchor every meal with 25–35g of protein
✔️ Keep grab-and-go protein options ready
✔️ Use clean supplements when needed (like THM’s protein + EAAs)
✔️ Pair protein with fiber and plants
✔️ Reframe protein as a habit—not a hassle

Protein is more than a macronutrient—it’s medicine for your midlife hormones. It calms your cravings, balances your blood sugar, protects your muscle, and helps you feel full and strong.

You don’t need to be perfect. You just need to prioritize it. One bite at a time. One meal at a time.

You’ve got this, friend. Let protein help you feel like you again.