The Power of Protein: Easy Ways to Boost Energy and Support Hormones

When most people think about healthy eating, the focus tends to fall on cutting carbs, reducing sugar, or eating more vegetables. All great things — but there’s one nutrient that deserves just as much attention: protein.

Protein isn’t just for athletes or people looking to build muscle. It’s a daily essential for everyone. From balancing hormones to steadying your energy levels, protein plays a central role in how you feel and function every single day.

The truth is, many people — especially women — aren’t eating enough protein. This often shows up as fatigue, poor recovery after workouts, cravings, mood swings, or even feeling “hangry” more often than you’d like.

Here’s the good news: you don’t have to overhaul your entire diet to reap the benefits of protein. A few small, smart tweaks can completely change the way you feel.

In this post, we’ll explore:

• Why protein is vital for energy and hormone health

• How much protein you really need each day

• Everyday foods that make it easy to boost your protein intake

• Practical tips to add more protein without stress

• A fresh recipe to inspire you: Seared Steak and Strawberry Salad: A Protein-Packed Summer Plate

PROTEIN & ENERGY: YOUR STEADY FUEL SOURCE.

Have you ever had a carb-heavy breakfast — say, toast and jam or a big bowl of cereal — only to crash an hour later? That mid-morning slump isn’t just in your head. It’s your blood sugar spiking and crashing.

This is where protein shines. Unlike quick-digesting carbs, protein slows digestion and provides a more stable release of energy. Here’s what that means in practice:

Stable blood sugar: Protein prevents those wild spikes and dips that leave you reaching for a sugary snack.

Longer satiety: You’ll feel fuller for longer, reducing mindless snacking.

Metabolism support: Protein requires more energy to digest (the thermic effect of food), giving your metabolism a small but meaningful boost.

Looking for a protein-powered breakfast idea why not try my Green Goodness Smoothie Bowl, it's a great way of adding protein to your berakfast to prevent that 11am crash.

PROTEIN & HORMONES: THE UNSUNG CONNECTION.

Hormones are your body’s messengers. They control everything from your mood to your appetite, sleep, metabolism, and reproductive health. And protein directly influences how well they function.

Here’s how:

• Appetite regulation: Protein helps increase satiety hormones (like GLP-1) while lowering hunger hormones (like ghrelin). Translation? You feel satisfied instead of constantly hungry.

• Blood sugar balance: By slowing carbohydrate absorption, protein reduces stress on insulin, one of the most important metabolic hormones.

• Mood & stress: Amino acids (the building blocks of protein) are used to create neurotransmitters like serotonin and dopamine, which affect mood, focus, and sleep.

For women especially, balancing hormones can feel like a puzzle. Protein won’t solve everything, but it’s one of the most reliable pieces to support your system every day.

Want to learn how your diet supports hormone regulation? Read my Liver Health Guide here.

HOW MUCH PROTEIN DO YOU REALLY NEED?

The recommended daily allowance (RDA) for protein — 0.8 g per kilogram of body weight — is based on the minimum needed to avoid deficiency. It’s not necessarily what you need to thrive, feel energised, and support hormone health.

A more realistic target? 1.2–2.0 g per kilogram of body weight per day.

That looks like this:

• Women (60 kg/132 lbs): 72–120 g daily

• Men (75 kg/165 lbs): 90–150 g daily

The easiest way to think about it: aim for 20–30 g of protein per meal, with a little extra from snacks if needed.

It might sound like a lot, but once you know where to find protein, it becomes second nature.

EVERYDAY PROTEIN SOURCES (Animal + Plant-Based)

Protein is more versatile than people realise. It’s not just about chicken breast or protein shakes. Here’s where to find it:

Animal-Based Sources:

• Eggs and dairy (Greek yoghurt, cottage cheese, cheese)

• Chicken, turkey, beef, lamb

• Fish and seafood (salmon, tuna, sardines, prawns)

Plant-Based Sources:

• Lentils, chickpeas, black beans

• Tofu, tempeh, edamame

• Quinoa, buckwheat, amaranth

• Nuts and seeds (chia, hemp, pumpkin seeds, almonds)

My Mushroom and White Bean Stew is plant based protein in action, it's a delicious, protein-rich option for plant-based eaters.

7 PRACTICAL WAYS TO ADD MORE PROTEIN TO YOUR DAY.

Adding more protein doesn’t have to be complicated. Try one of these simple swaps this week:

1. Start your day with protein. Try eggs, Greek yoghurt, or a protein smoothie.

2. Boost your snacks. Swap biscuits for hummus and veggie sticks, or nuts and seeds.

3. Add beans to everything. Soups, curries, and salads all get a nutrient upgrade.

4. Try new protein pastas. Edamame or lentil pasta doubles your protein intake compared to wheat pasta.

5. Top it up. Sprinkle hemp seeds, cheese, or chopped nuts onto meals.

6. Cook in batches. Prep a protein source at the start of the week — chicken, tofu, or salmon — so it’s ready to throw into meals.

7. Finish strong. Make sure your evening meal has at least 20–30 g of protein — you’ll sleep better and recover faster.

FRESH INSPIRATION: PROTEIN ON YOUR PLATE

Sometimes the best way to see how protein fits into a balanced lifestyle is through a real-life example. This week, I shared a new recipe that combines lean protein, fresh greens, and seasonal fruit for a flavour-packed, nourishing meal:

Seared Steak and Strawberry Salad: A Protein-Packed Summer Plate

It’s proof that adding protein to your meals doesn’t have to be boring — it can be light, colourful, and absolutely delicious.

PROTEIN MYTHS, DEBUNKED

Let’s clear up some of the most common misconceptions:

“Protein is only for bodybuilders.” Nope — it’s for anyone who wants stable energy, hormone support, and better health.

“High-protein diets are bad for kidneys.” Unless you already have kidney disease, research shows protein is safe — and beneficial.

“You can’t get enough protein if you’re vegetarian.” Totally possible with beans, lentils, tofu, and whole grains.

“Protein powders are unhealthy.” They can be a convenient supplement — just choose one with simple ingredients and no hidden sugars.

QUICK TIP FOR STAYING CONSISTENT.

• Keep it simple: A boiled egg, some Greek yoghurt, or a handful of nuts is often all you need.

• Mix it up: Rotate between animal and plant-based proteins for variety.

• Plan ahead: Having a few protein staples prepped makes healthy eating so much easier.

• Pair with plants: Protein and fibre together = steady energy and happy digestion.

WRAPPING IT UP: PROTEIN AS EVERYDAY SELF-CARE

Protein isn’t just about muscles — it’s about feeling steady, energised, and balanced. From regulating your hormones to smoothing out those mid-afternoon slumps, it’s a nutrient your body relies on daily.

The best part? It doesn’t require dramatic diet changes. Start with small tweaks — add beans to your salad, swap your cereal for Greek yoghurt, or try my Seared Steak and Strawberry Salad: A Protein-Packed Summer Plate this week.

Small, consistent steps add up, and you’ll feel the difference. More energy. More balance. And more joy in the way you nourish your body.