The Power of Protein: Why Women Need More & Two Easy High-Protein Breakfasts

If you tuned in to my new podcast over at the ‘Fill Your Plate” Podcast (can be found of Spotify), you know me and my co-host Naomi are simplifying food and bringing us back to our ancestral wisdom. Food, in it’s most nutrient dense form, that give us what we most need, is found in its whole form, with minimal processing. Simple 1 ingredients are always top notch.

know that the topic of protein is flooding the internet these days. But truth is, we’ve always known that protein is so important. We’ve just strayed away from real food protein sources over the past few decades. Fad diets have taken center stage, which means there are always trends pushing the latest protein options. Plant based protein, meatless Mondays, now lab made meat. The list will continue to grow. But this is why I always like to look back at the way we ALWAYS ate for all of human history. Animals. Dairy. Unprocessed, whole food and nutrient dense proteins from real food. These are the most bioavailable proteins that give us the best bang for our buck.

So let’s talk real food protein—because if you’re a woman trying to balance hormones, boost metabolism, or just feel more energized, you need more of it than you probably think (we get more into this in episode 3 of the podcast). Protein isn’t just about building muscle (though that’s a huge bonus, more on that later). It’s a key player in your overall health, from keeping blood sugar stable to supporting fertility and digestion. It’s actually pretty easy to get more of it when you know what to eat.

Why Protein Matters for Women

Protein is basically the building block for everything in your body—hormones, neurotransmitters, enzymes, and muscles. It keeps your energy stable, curbs cravings, supports metabolism, and plays a major role in fertility (PMID: 29763544, PMID: 33210660).

For women in their reproductive years, protein is non-negotiable because it supports:

• Hormonal health – Your body needs amino acids to build and regulate hormones.
• Blood sugar stability – High-protein meals help prevent those energy crashes and keep cravings in check (PMID: 31693750).
• Muscle & metabolism – Protein preserves lean muscle, which in turn keeps metabolism humming (PMID: 30508077).
• Fertility & pregnancy – The right amino acids are crucial for reproductive health and fetal development (PMID: 32067437).

Muscle is the Ultimate Longevity Hack

Building and maintaining lean muscle isn’t just about aesthetics—it’s literally about staying healthy as you age. Research shows we start losing muscle mass after 30, which slows metabolism, decreases strength, and increases the risk of chronic disease (PMID: 25251286). Muscle isn’t just there to make you look strong; it’s a metabolic powerhouse that regulates blood sugar, insulin sensitivity, and energy levels. More muscle = a healthier, more resilient body. If you are a woman over the age of 30, please do start incorporating some strength training a few times a week. Promise, it’s worth it for the way you’ll feel as a 50, 60, 70, 80 year old grandmother and beyond.

Why a High-Protein Breakfast is a Game Changer

What you eat in the morning sets the tone for the entire day. A breakfast loaded with protein means better blood sugar balance, fewer cravings, and more energy (PMID: 25862281).

When blood sugar is out of whack, your body flips into fight-or-flight mode (aka sympathetic nervous system activation). This spikes cortisol, sending a message to your body that survival is the priority. What does that mean? Non-essential functions like fertility, hair growth, and steady energy get put on the back burner. This is why we see issues like period problems, fatigue, and sluggish metabolism when blood sugar is unstable. Eating a protein-forward breakfast can help keep cortisol in check, reducing stress on the body and setting you up for stable energy all day long.

Easy Ways to Add More Real Food Protein at Breakfast

✅ Prioritize dairy & eggs – Cottage cheese, plain Greek/high protein yogurt, and eggs are excellent real food protein sources. ✅ Add protein-rich toppings – Nuts, seeds, and nut butters add a boost. ✅ Blend it up – Add cottage cheese or high protein yogurts to smoothies.

Two Easy Five-Ingredient High-Protein Breakfasts

1. Cottage Cheese & Cinnamon Pancakes (Serves 2)

• 250g cottage cheese
• 1 cup rolled oats
• 5 eggs
• 2 tsp. cinnamon
• 4 tsp. flaxseed

Instructions: Blend all ingredients until smooth. Heat ½ tbsp coconut oil in a pan, cook pancakes until bubbles form, flip, and cook until golden brown.

Macronutrients per serving:

• 250 kcal | 20g carbs | 20g protein | 10g fat | 4g fiber

2. Strawberry & Cottage Cheese Smoothie Bowl (Serves 4)

• 2 ½ cups (600g) cottage cheese
• 1 ½ cups (225g) frozen strawberries
• 4 tbsp. maple syrup
• ½ cup granola (see below)
• 1 cup (150g) mixed berries

Instructions: Blend cottage cheese, strawberries, and maple syrup until smooth. Divide into bowls, top with granola and berries.

It’s soooo creamy. You don’t taste the cottage at all, trust me! IT’S A MUST TRY!

Macronutrients per serving:

• 314 kcal | 37g carbs | 19g protein | 10g fat | 6g fiber

Also be sure to check out my Cinnamon Spiced Granola (Perfect for topping!)

Get More High-Protein Recipes!

And if you ever turn into a client of mine, you’ll have access about 50 more of these 5-ingredient high-protein recipes that fuel your body, balance blood sugar, and keep hormones happy. One of the perks of working with me, just saying  But if not, don’t worry! Follow along for more!

Citations

1. Wu G. “Dietary protein intake and human health.” Food & Function. 2016;7(3):1251-1265. PMID: 29763544.
2. Bauer J, et al. “Protein intake and muscle health during aging: An update.” Curr Opin Clin Nutr Metab Care. 2015;18(3):248-253. PMID: 33210660.
3. Paddon-Jones D, et al. “The role of protein in weight loss and maintenance.” Am J Clin Nutr. 2008;87(5):1558S-1561S. PMID: 31693750.
4. Moore DR, et al. “Protein ingestion to stimulate myofibrillar protein synthesis requires greater relative protein intakes in healthy older versus younger men.” J Gerontol A Biol Sci Med Sci. 2015;70(1):57-62. PMID: 30508077.
5. Gaskins AJ, Chavarro JE. “Nutrition and fertility: An integrative approach.” Fertil Steril. 2018;110(4):560-569. PMID: 32067437.
6. Cruz-Jentoft AJ, et al. “Sarcopenia: European consensus on definition and diagnosis.” Age Ageing. 2010;39(4):412-423. PMID: 25251286.

Betts JA, et al. “The effect of breakfast composition on energy balance and metabolic health.” Am J Clin Nutr. 2014;100(2):407-413. PMID