I’ve always known protein was important, but it wasn’t until I started paying closer attention to my own blood sugar (hello, hypoglycemia!) that I truly realized just how much of a game-changer a protein-rich diet is. And now, during pregnancy, I’m even more mindful of how much I’m getting and how it affects my energy, cravings, and overall well-being. With so much buzz around high-protein diets, I wanted to break down the benefits and share easy, practical ways to add more protein to your daily meals—because, let’s be honest, when life gets busy, nutrition can feel like just one more thing to worry about.
How Much Protein Do You Need?
Protein needs vary throughout life based on age, activity level, etc. Generally, the dietary guidelines for healthy adults are about 0.8g of protein per kg of body mass for basic daily requirements.
That being said, our protein needs change throughout our lives, especially in times of increased demand, such as when training for an athletic event, recovering from an injury or illness, or during pregnancy.
Benefits of a Protein-Rich Diet
Along with fats and carbohydrates, protein is a crucial macronutrient. Composed of amino acids, it plays a key role in nearly every function within your body.
Protein plays a significant role in:
Muscle Repair and Growth
Every time you move—during a workout, walk, or chasing your toddler—your muscles develop tiny tears that need repair. This is where protein comes into play! It supplies the essential amino acids needed to repair and strengthen your muscles.
Hormone and Enzyme Production
Protein also plays a role in the production of hormones and enzymes. Several hormones, including insulin (which regulates blood sugar), thyroid hormones (which control metabolism), and cortisol (the stress hormone), rely on protein for their production and balance. Additionally, enzymes— which are essential for nearly every biochemical reaction in your body—are made from proteins.
Appetite Control & Satiety (Keeping You Full and Satisfied Longer)
Increasing protein intake also helps regulate appetite by balancing key hunger and satiety hormones. It does this by reducing ghrelin, the hormone that signals hunger while boosting peptide YY (PYY) and cholecystokinin (CCK), two hormones that promote satiety and communicate to your brain that you’re full. Additionally, protein stimulates the production of glucagon-like peptide-1 (GLP-1), a hormone that slows digestion and helps stabilize blood sugar levels, keeping energy steady and preventing crashes. Low protein? You might feel sluggish, moody, or out of balance. Ask me how I know!
And, unlike carbohydrates, which digest quickly and can lead to fluctuations in energy levels, protein takes longer to break down, resulting in prolonged feelings of fullness and fewer cravings. Studies have shown that higher protein intake naturally reduces overall calorie consumption by enhancing fullness and curbing the urge for late-night snacking.
Immune System Function
Protein also plays a role in keeping your immune system strong! Your body also relies on protein to build antibodies, immune cells (such as T-cells), and enzymes that help fight infections and speed up recovery. This means a sufficient protein intake can help you fight off colds and recover more quickly when you get sick. On the flip side, a diet too low in protein can weaken your immune response, making you more vulnerable to illness and slowing down your healing process.
Bottom line: Protein is more than just a muscle-building macronutrient—it’s essential for hormone regulation, immune function, appetite control, and overall well-being.
How Protein Affects Blood Sugar & Metabolism
As someone who has struggled with hypoglycemia, I’ve spent years focusing on the best ways to balance my blood sugar. Through trial and error, lots of research, expert podcast interviews, and my nutrition certificate program, I’ve learned that it’s more than just about eating protein. The way you pair it with other food is just as important, especially when it comes to stabilizing blood sugar and supporting a healthy metabolism.
When you eat carbs alone, they digest quickly, causing a spike in blood sugar, followed by a crash which can lead to to cravings, fatigue, and irritability. Consuming protein alongside carbohydrates slows digestion, leading to a more gradual release of glucose into the bloodstream and preventing rapid spikes and crashes in blood sugar levels.
Not only that, but because protein requires more energy to digest than carbs or fats—a process known as the thermic effect of food (TEF)—your body naturally burns more calories just by processing it. In fact, a study published in the Journal of the American College of Nutrition found that up to 30% of protein’s calories are used during digestion and absorption, compared to only 5-10% for carbohydrates. Meaning, a higher protein intake can help boost metabolism and improve how well your body burns fat over time.
Pairing Protein with Fiber and Healthy Fats
That said, for optimal blood sugar balance and sustained energy, it’s best to pair protein with healthy fats or fiber rather than eating protein alone. This is because protein digests more slowly than carbs and doesn’t offer the immediate fuel that carbohydrates do.
For example, instead of just having a piece of toast (fast-digesting carbs), try whole-grain toast with peanut butter. This combination can result in longer-lasting feelings of fullness.
So, the takeaway here is that combining protein with healthy fat or fiber can help maintain longer-lasting energy levels and fewer mid-afternoon energy slumps!
Why a Protein-Rich Diet is Crucial During Pregnancy
During pregnancy, protein needs increase due to the demands of growing a baby, supporting placenta development, and stabilizing blood sugar levels. A higher protein intake has been linked to reduced risks of gestational diabetes, better fetal development, and improved maternal energy levels.
In fact, in Real Food for Pregnancy, Lily Nichols shares that protein needs are significantly higher than the conventional nutrition guidelines suggest. According to one study, she writes, “Actual protein needs are 39% higher in early pregnancy (defined by less than 20 weeks by this study) and 73% higher in late pregnancy (after 31 weeks). This puts optimal protein intake at 100 g per day for an average weight woman in her third trimester.”
In short, during pregnancy, you should aim for 80 grams of protein daily in the first trimester and around 100 grams per day in the second and third trimesters.
For breastfeeding women, needs can go up to 80-100 grams daily.
As a result of ALL of this, I’ve really been getting creative and exploring new ways to ensure I get enough protein in my diet at every meal (and snack!). And, since protein benefits everyone, pregnant or not, I wanted to share some simple ways to incorporate more of it into your daily routine!
How to Add More Protein to Your Diet
1. Prioritize Protein at Breakfast
Starting the day with protein has been found to help balance blood sugar, energy levels, and even concentration. Research suggests that consuming about 30 grams of protein at breakfast can help regulate hunger hormones and keep you full longer. One study even found that a dairy-based, high-protein, low-carbohydrate breakfast significantly increased feelings of fullness in the hours after eating. In contrast, many traditional breakfasts—like cereal, toast, and bagels—are carbohydrate-heavy, often leading to energy crashes later in the day.
Some protein-rich breakfast ideas:
- Eggs with avocado and whole-grain toast with Greek yogurt
- Smoked salmon with avocado, lemon juice, and chia seeds on whole-wheat toast
- Cottage cheese with ground flaxseeds and raisins paired with hard-boiled eggs
- Scrambled eggs with fresh herbs and feta
- Sausage links with toasted Ezekiel Bread and butter with a small side of yogurt
- Breakfast Quinoa Bowl with Greek Yogurt
2. Include Protein in Snacks
Instead of reaching for chips or, crackers, or plain fruit, consider:
- Greek yogurt with nut butter and granola
- Hard-boiled eggs with a dash of salt and pepper
- Jerky Bars such as Epic or Chomps
- Perfect Bars with a side of Greek yogurt
- Trail mix with almonds, pumpkin seeds, and dark chocolate
- Hard cheese such as gruyere, cheddar with apple slices
3. Plan Meals Around Protein, Not Carbs
Try structuring meals around protein. A few protein-rich meals ideas:
- Stuffed tomatoes with ground lamb
- Bison burgers
- Ground beef chili
- Lentil soup with a dollop of Greek yogurt
- Omelet with cheese and spinach
- Sheet pan salmon with roasted veggies
Some of My Favorite Forms of Protein
I love incorporating a variety of protein sources into my diet, both for their nutritional benefits and to change up my meals. Here are some of my go-to proteins, along with how I like to use them:
- Ground Bison Meat (22g protein per 3 oz) – Perfect in chili or as a juicy burger.
- Chicken Breast (26g protein per 3 oz) – Baked with Herbes de Provence and paired with quinoa
- Salmon (22g protein per 3 oz) – Baked in the oven with asparagus and paired with pasta.
- Sardines (23g protein per can) – Tossed into my tomato salad with shallots and a drizzle of vinaigrette. See recipe here.
- Lamb (25g protein per 3 oz) – Stuffed into tomatoes for a delicious, hearty dish.
- Steak (25g protein per 3 oz) – Seared and served alongside roasted veggies.
- Greek Yogurt (20g protein per cup) – Topped with berries and flaxseed for a satisfying snack or breakfast.
- Chickpeas (15g protein per cup) – Blended into hummus for a creamy, plant-based protein boost.
Plant-Based vs. Animal-Based Protein
I’ll be the first to admit—I love a good plant-based protein meal! However, not all proteins are created equal. While I enjoy incorporating plant-based protein into my diet, it’s important to recognize that plant and animal proteins do affect the body differently.
Why I opt for Animal-Based Protein over Plant-Based
1) Complete vs. Incomplete Proteins & Nutrient Density
Animal proteins are complete proteins, meaning they contain all nine essential amino acids in the right proportions for your body’s needs. They are also more bioavailable, meaning your body can absorb and utilize them more efficiently than plant-based proteins. Most plant proteins, on the other hand, are incomplete, lacking one or more essential amino acids. While combining complementary plant proteins—like beans and rice or lentils and whole grains—can help, it still doesn’t offer the same efficiency or nutrient density as animal proteins.
2) B12 and Essential Nutrients
Unlike animal protein, plant-based sources lack key nutrients like Vitamin B12, heme iron, and omega-3 fatty acids, which are crucial for brain function, red blood cell production, and overall health.
3) Protein Concentration
A small portion of animal protein provides a higher protein content compared to plant-based sources. For example, you’d need to eat significantly more beans or quinoa to match the protein found in a single serving of chicken or steak.
The takeaway here is whether you’re pregnant or not, protein is an important nutrient for maintaining energy, balancing blood sugar, and supporting overall health!
Do you have a favorite protein-packed meal or snack? Drop it in the comments below!
- Protein-Rich Diet 101: Why It Matters for Everyone (Pregnant or Not!) - April 11, 2025
- Pot de Crème au Chocolat (Chocolate Pots de Crème) - April 2, 2025
- French Carrot Salad - March 24, 2025
+ show Comments
- Hide Comments