Why women commonly undereat protein

1) Diet culture trained women to fear “too much food”

Many women grow up hearing “eat less,” “be light,” or “just have a salad.” Protein is often associated with bodybuilding, weight gain, or “too many calories,” even though it’s one of the most helpful macros for body composition.

2) Breakfast is usually carb-based (and protein-light)

Common breakfasts—toast, cereal, fruit, oatmeal alone—can be healthy, but they’re often low in protein, which sets up a blood-sugar rollercoaster and stronger cravings later. U.S. intake data suggests breakfast is frequently the lowest-protein meal. NCBI

3) Many women underestimate how much protein they need for training goals

The protein RDA (0.8 g/kg/day) is a minimum to prevent deficiency for sedentary adults—not a performance or physique target. For active people, evidence-based sports nutrition guidance commonly lands higher than the RDA. PubMed+2PubMed+2

4) Convenience foods don’t always deliver

Snack bars, smoothies, “healthy” grab-and-go options, and light lunches can look nutritious but still only give 10–15g protein—when your body might respond better to ~25–40g in a meal, depending on your size and goals. PubMed

How low protein affects strength, fat loss, and recovery

1) Strength & muscle retention: you can’t build (or keep) what you don’t feed

Strength training is the stimulus. Protein provides the building blocks for repair and adaptation.

When calories are lower (fat-loss phase), insufficient protein increases the risk of losing lean mass along with fat. In controlled research, higher protein intakes during an energy deficit—especially paired with hard training—help preserve (and sometimes even improve) lean mass compared to lower protein. PubMed+1

Why this matters: more lean mass supports performance, metabolism, and the “tight/toned” look most women want.

2) Fat loss: protein improves satiety and helps you stick to the plan

Protein is consistently linked to better appetite control and fullness compared with lower-protein intakes. Reviews and meta-analyses show higher-protein approaches can increase fullness and support weight-management adherence (which is the real secret sauce). ScienceDirect+2Jan Online+2

Translation: you’re less likely to feel like you’re white-knuckling your diet all day.

3) Recovery: low protein can feel like “I’m always sore”

Training breaks tissue down. Recovery rebuilds it stronger. Protein supports muscle repair and remodeling, and athlete nutrition position stands consistently include protein as a core recovery macronutrient. PubMed+2PubMed+2

If you’re frequently sore, feel “beat up,” or your lifts aren’t progressing—total protein and per-meal protein are two of the first things to check.

How much protein do you actually need?

Here are practical, evidence-based ranges:

• General health minimum (RDA): ~0.8 g/kg/day PubMed

• Active women (lifting, steps, classes): often 1.2–2.0 g/kg/day depending on training volume, body comp goals, and whether you’re dieting PubMed+2drugfreesport.org.za+2

• Fat loss phase + lifting: aim toward the higher end to support lean-mass retention PubMed+1

A simple target most women can execute

• 25–35g protein per meal, 3 meals/day

• + 20–30g from a snack or shake if needed

Evenly spacing protein tends to work better than “barely any all day, then a huge dinner.” PubMed

Easy protein strategies (real-life friendly)

1) Build meals around a “protein anchor”

Before you pick carbs/fats, choose the protein:

• Chicken, turkey, lean beef, fish, eggs/egg whites

• Greek yogurt, cottage cheese

• Tofu/tempeh/edamame

• Whey/plant protein shake (a tool, not a requirement)

2) Upgrade breakfast with 1 move

Pick one:

• Greek yogurt bowl + fruit

• Protein shake + a piece of fruit

• Cottage cheese + berries

• Eggs/egg whites + toast

• Add a scoop of protein to oatmeal (or pair oatmeal with yogurt)

3) Use the “protein bump” method

If you’re currently getting ~15g/meal, don’t overhaul everything overnight. Add +10g protein to each meal for a week:

• extra ½ cup Greek yogurt

• 2–3 oz more meat/fish

• 1 extra egg white serving

• ½ scoop protein powder

4) Keep 2–3 “default” high-protein meals on repeat

Decision fatigue kills consistency. Have go-to options you can execute even on chaotic days.

5) Make protein the easiest thing to grab

• Pre-cooked chicken or tuna packs

• Rotisserie chicken

• Greek yogurt cups

• Frozen shrimp or turkey burgers

• Protein powder you actually like

Quick self-check: signs your protein is probably low

• You’re hungry again 1–2 hours after meals

• You crave carbs at night (especially after “light” dinners)

• You’re sore all the time or recovery feels slow

• You’re training consistently but strength isn’t moving

• You’re dieting and losing weight but don’t look “tighter”

(These aren’t diagnostic—just common patterns I see with clients.)

Bottom line

Most women don’t undereat protein because they’re lazy or unmotivated. It’s usually habits + culture + convenience.

If you want better strength, better recovery, and fat loss that keeps your muscle (and shape), protein is one of the highest-ROI changes you can make.

If you want, tell me your body weight and your training schedule, and I’ll give you a simple daily protein target + an easy “per-meal” breakdown.

References: 

Campbell, B., Kreider, R. B., Ziegenfuss, T., La Bounty, P., Roberts, M., Burke, D., Landis, J., Lopez, H., & Antonio, J. (2007). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 4, 8.

Dhillon, J., Craig, B. A., Leidy, H. J., Mayo, A., & Haub, M. D. (2016). The effects of increased protein intake on fullness: A meta-analysis and its limitations. Journal of the Academy of Nutrition and Dietetics, 116(6), 968–983.

Fulgoni, V. L. (2008). Current protein intake in America: Analysis of the National Health and Nutrition Examination Survey, 2003–2004. The American Journal of Clinical Nutrition, 87(5), 1554S–1557S.

Hoy, M. K., Clemens, J. C., & Moshfegh, A. J. (2021). Protein intake of adults in the U.S.: What we eat in America, NHANES 2015–2016 (Food Surveys Research Group Dietary Data Brief No. 29). U.S. Department of Agriculture, Agricultural Research Service.

Jäger, R., Kerksick, C. M., Campbell, B. I., Cribb, P. J., Wells, S. D., Skwiat, T. M., Purpura, M., Ziegenfuss, T. N., Ferrando, A. A., Arent, S. M., Smith-Ryan, A. E., & Antonio, J. (2017). International Society of Sports Nutrition position stand: Protein and exercise. Journal of the International Society of Sports Nutrition, 14, 20.

Leidy, H. J., Clifton, P. M., Astrup, A., Wycherley, T. P., Westerterp-Plantenga, M. S., Luscombe-Marsh, N. D., Woods, S. C., & Mattes, R. D. (2015). The role of protein in weight loss and maintenance. The American Journal of Clinical Nutrition, 101(6), 1320S–1329S.

Longland, T. M., Oikawa, S. Y., Mitchell, C. J., Devries, M. C., & Phillips, S. M. (2016). Higher compared with lower dietary protein during an energy deficit combined with intense exercise promotes greater lean mass gain and fat mass loss: A randomized trial. The American Journal of Clinical Nutrition, 103(3), 738–746.

Morton, R. W., Murphy, K. T., McKellar, S. R., Schoenfeld, B. J., Henselmans, M., Helms, E., Aragon, A. A., Devries, M. C., Banfield, L., Krieger, J. W., & Phillips, S. M. (2018). A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine, 52(6), 376–384.

Thomas, D. T., Erdman, K. A., & Burke, L. M. (2016). Position of the Academy of Nutrition and Dietetics, Dietitians of Canada, and the American College of Sports Medicine: Nutrition and athletic performance. Journal of the Academy of Nutrition and Dietetics, 116(3), 501–528.*