If you’re putting in the effort to eat healthier, stay active, or hit your macro goals, but you’re still not seeing progress, it might come down to one key piece of the puzzle: protein.

You’ve definitely heard this by now, but getting enough protein is crucial for everything from building muscle to keeping your metabolism healthy to simply staying full between meals. But many people, especially busy parents, aren’t getting nearly enough (even if they think they are).

Why Protein Is So Important

Before we dive into how to know if you’re eating enough protein or not, let’s talk about why it’s so essential.

Protein helps with:

• Muscle maintenance and repair (whether you lift or not!)
• Feeling full and satisfied after meals (hello fewer cravings)
• Supporting your metabolism and hormone health
• Preserving lean mass during fat loss
• Steady energy levels throughout the day

If you’re under-eating protein, you might feel tired, snacky, and frustrated with slow progress, even if your calories seem “on track.”

5 Signs You Might Not Be Getting Enough Protein

Here are some common signs that your protein intake might be too low:

1. You feel hungry all the time

Protein is the most satisfying macronutrient. If you’re constantly reaching for snacks or feeling unsatisfied after meals, your protein might be too low.

2. You’re not seeing progress in the gym

Struggling to build or maintain strength or lean muscle? Protein is key for recovery and muscle maintenance, especially if you’re in a calorie deficit.

3. You hit your calories but don’t feel full

Ever “hit your numbers” but still feel snacky or low-energy? Protein plays a big role in how satisfied and fueled you feel.

4. Your meals are mostly carbs and fat

If your typical plate looks like pasta, toast, smoothies, or snacks that lack a solid protein source, it’s easy to fall short.

5. You’re losing weight, but not in the way you want

Losing lean mass instead of fat can happen when protein is too low during weight loss phases.

Now, How Much Protein Do You Actually Need?

The general recommendation for women focused on body composition, strength, or fat loss is:

👉 0.7–1.0 grams of protein per pound of body weight.

So if you weigh 150 lbs, that’s between 105–150g of protein per day.

This may sound like a lot at first, but it becomes much more manageable when spread throughout your day.

5 Easy Ways to start Getting More Protein In your diet

If you’re low on protein, you don’t need a total diet overhaul. Here are five tips we recommend implementing, habit-style, so that instead of crash-dieting, your making protein a long-term lifestyle change:

1. Build each meal around your protein source
   Think: chicken, lean beef, turkey, eggs, Greek yogurt, cottage cheese, tofu, fish.
2. Include protein at every meal and snack
   A few grams here and there add up! Add deli meat, string cheese, or a protein shake when needed.
3. Use high-protein swaps
   Choose protein pasta, high-protein wraps, or macro-friendly recipes inside the MFF App.
4. Pre-log your protein
   When you start your day with a plan for hitting protein, the rest of your macros fall into place more easily.
5. Use the free Macro Calculator
   Not sure what your target should be? Use our free tool to find your protein goal and daily macro targets.

How the MFF App Can Help You Hit Your Protein Goals

Inside the Macro Friendly Food App, you’ll find:

• 1,000+ protein-first recipes
• Full nutrition info (including protein per serving)
• Easy meal planning tools (just 5 minutes to make your weekly meal plan and grocery list!)
• Pre-built meal plans that hit your goals for you

If you’re tired of guessing and want a simple way to stay on track with high-protein meals your family will love, this app makes it easy.

If you’re serious about changing your body, boosting your energy, or just eating in a way that feels good, protein matters.

You don’t need to be perfect. But when you start paying attention to your protein intake, you’ll likely notice:

• Fewer cravings
• More energy
• Better results
• And meals that actually keep you full!