Between chasing toddlers, squeezing in workouts, and maybe growing or feeding a tiny human, your body is doing a lot. Protein is one of the nutrients that quietly supports all of it. It helps you build and repair muscle, grow new tissue, make hormones and enzymes, and stay full between meals. Yet many busy moms eat most of their protein at dinner and run on crackers and coffee until then. Let’s fix that, without counting every bite.
Protein basics: how much does an adult woman need?
The official Recommended Dietary Allowance (RDA) for adults, set by the Institute of Medicine (now the National Academies), is 0.8 grams of protein per kilogram of body weight per day. For a woman weighing 150 pounds (68 kg), that’s about 55 grams.
It’s worth knowing what the RDA is, and what it isn’t. It’s the amount estimated to meet the needs of nearly all healthy adults to prevent deficiency. It was never designed as the ideal amount for someone who is strength training and trying to build muscle.
Evidence note: protein and strength training
A 2018 meta-analysis by Morton and colleagues in the British Journal of Sports Medicine pooled 49 studies and found that protein intake beyond about 1.6 g/kg/day offered no further boost to muscle gains from resistance training. The joint position statement from the American College of Sports Medicine, the Academy of Nutrition and Dietetics, and Dietitians of Canada (2016) suggests 1.2–2.0 g/kg/day for active people. These figures come from non-pregnant adults, but they’re a useful reference for active moms who aren’t currently pregnant.
Protein needs in pregnancy
Pregnancy increases protein needs, especially in the second and third trimesters, when your baby, placenta, blood volume, uterus, and breast tissue are all growing quickly.
- The official number: The Institute of Medicine sets the pregnancy RDA at 71 grams per day (or 1.1 g/kg/day), which is about 25 grams more than for non-pregnant women. It applies mainly to the second half of pregnancy.
- What newer research suggests: A 2015 study by Stephens and colleagues in the Journal of Nutrition used a more modern method (the indicator amino acid oxidation technique) to estimate protein needs in healthy pregnant women. It estimated requirements of about 1.2 g/kg/day in early pregnancy (around 16 weeks) and about 1.5 g/kg/day in late pregnancy (around 36 weeks). Both figures are higher than the current RDA.
A fair summary: the RDA is the floor, and for an active pregnant woman, aiming somewhat higher looks reasonable and safe from whole foods. This is an area where research is still evolving, so talk it over with your provider or a registered dietitian, especially if you have kidney disease or another medical condition.
A practical note about the first trimester: if nausea means you can only face toast and ginger ale some days, that’s okay. Do what you can, then lean into protein as your appetite comes back. Cold proteins like yogurt, cheese, and smoothies are often easier to tolerate than hot meat.
Protein while breastfeeding
Making breast milk takes energy and nutrients. The Institute of Medicine sets the lactation RDA at 1.3 g/kg/day, or about 71 grams per day, the same daily total as in pregnancy. If you’re also getting back to strength training, the 1.2–1.6 g/kg range used for active adults is a sensible target to discuss with your care team.
Postpartum protein is also about practicality. When you’re feeding a baby every few hours, the best protein is the one you can eat with one hand. Keep a stash of easy options near your nursing spot and a water bottle within reach.
What that looks like on your plate
Rather than obsessing over exact numbers, think about spreading protein across the day. Research on muscle protein synthesis suggests that about 20–40 grams per meal is a useful target for most adults. Protein at breakfast is the easiest win, because it’s the meal many of us skimp on.
| Body weight | RDA (0.8 g/kg) | Active or pregnant range (1.2–1.6 g/kg) |
|---|---|---|
| 130 lb (59 kg) | ~47 g | ~71–94 g |
| 150 lb (68 kg) | ~55 g | ~82–109 g |
| 170 lb (77 kg) | ~62 g | ~92–123 g |
| 190 lb (86 kg) | ~69 g | ~103–138 g |
If you’re pregnant, the RDA is 71 g per day regardless of the first column. The ranges above are a general reference, not a prescription.
Easy high-protein snacks
Protein amounts below are approximate and vary by brand.
From the fridge
Plain Greek yogurt, ¾ cup (~15–17 g) · cottage cheese, ½ cup (~12 g) · 2 hard-boiled eggs (~12 g) · string cheese (~6–7 g) · a glass of milk or soy milk (~7–8 g)
From the pantry
Roasted chickpeas, ½ cup (~6 g) · pumpkin seeds, 1 oz (~8 g) · almonds, 1 oz (~6 g) · peanut butter, 2 tbsp (~7 g) · a pouch of light tuna or salmon (~15 g)
Grab-and-go combos
Apple + peanut butter + string cheese · hummus + veggies + whole-grain pita · cottage cheese + pineapple · trail mix with pumpkin seeds
Make-ahead
Egg muffins with veggies · edamame, 1 cup shelled (~17 g) · overnight oats made with milk and Greek yogurt · turkey and cheese roll-ups
Pregnancy food safety
During pregnancy, the CDC advises avoiding unpasteurized milk and soft cheeses made from it, and heating deli meats and hot dogs until steaming hot, to lower the risk of listeria. Cook eggs, meat, poultry, and fish thoroughly. For fish, the FDA and EPA recommend 2–3 servings a week from their “best choices” list (like salmon, sardines, cod, shrimp, and light canned tuna) and avoiding high-mercury fish like shark, swordfish, king mackerel, bigeye tuna, marlin, orange roughy, and tilefish from the Gulf of Mexico.
A sample high-protein day
Here’s what roughly 110 grams of protein can look like from real food, with no shakes required. Amounts are approximate.
| Meal | What to eat | Approx. protein |
|---|---|---|
| Breakfast | Parfait: ¾ cup plain Greek yogurt, berries, 2 tbsp hemp seeds, a sprinkle of granola | ~25 g |
| Morning snack | 2 hard-boiled eggs and a clementine | ~12 g |
| Lunch | Whole-wheat wrap with 3 oz grilled chicken, hummus, spinach, cucumber, and feta | ~33 g |
| Afternoon snack | String cheese and a small handful of almonds | ~12 g |
| Dinner | 4 oz baked salmon, ¾ cup quinoa, roasted vegetables | ~30 g |
| Total | Plus fruit, vegetables, and healthy fats throughout | ~112 g |
Plant-based? Swap in tofu or tempeh scrambles, lentil soups, bean burritos, edamame, soy milk, and seitan. Combining a variety of plant proteins across the day covers your amino acid needs.
What about protein powder?
Protein powder isn’t necessary, but it can be a convenient backup on hectic days. If you use one, a few tips:
- Choose products with third-party testing certification (such as NSF Certified for Sport or Informed Choice), since supplements aren’t reviewed by the FDA before they’re sold.
- Keep the ingredient list simple, and skip added herbs, “fat burners,” or high doses of caffeine, especially in pregnancy and while breastfeeding.
- Let whole foods do most of the work. They bring fiber, iron, choline, omega-3s, and other nutrients a powder can’t.
- Run it by your provider if you’re pregnant or nursing.
Putting protein to work
Protein supports muscle, but it’s resistance training that tells your body to build it. Pair better protein habits with two or three strength sessions per week and you have the recipe for feeling stronger in everyday mom life. Explore our nutrition hub for more everyday eating ideas, or check out our women’s programs to put it all into practice.
Frequently asked questions
Is too much protein harmful?
For healthy adults, protein intakes in the ranges discussed here appear safe. People with kidney disease or certain other conditions may need to limit protein, so talk to your provider. In pregnancy, very high-protein supplement drinks aren’t recommended. Focus on balanced meals.
Do I need to count grams?
Not necessarily. A simple rule works for most moms: include a palm-sized (or larger) portion of protein at every meal and add protein to at least one or two snacks.
What’s the best protein source?
There’s no single best. Eggs, dairy, fish, poultry, lean meat, soy, beans, lentils, nuts, and seeds all contribute. Variety gives you the widest range of nutrients.
A gentle reminder
This article is educational and is not medical or nutrition advice. Nutritional needs vary, especially during pregnancy and breastfeeding. Please talk with your healthcare provider or a registered dietitian about what’s right for you. See our medical disclaimer.
Sources & further reading
- Institute of Medicine. Dietary Reference Intakes for Energy, Carbohydrate, Fiber, Fat, Fatty Acids, Cholesterol, Protein, and Amino Acids. National Academies Press, 2005.
- Stephens TV, Payne M, Ball RO, Pencharz PB, Elango R. Protein requirements of healthy pregnant women during early and late gestation are higher than current recommendations. Journal of Nutrition, 2015.
- Elango R, Ball RO. Protein and amino acid requirements during pregnancy. Advances in Nutrition, 2016.
- Morton RW, Murphy KT, McKellar SR, et al. 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, 2018.
- Thomas DT, Erdman KA, Burke LM. Nutrition and Athletic Performance: Joint Position Statement of the American College of Sports Medicine, the Academy of Nutrition and Dietetics, and Dietitians of Canada. Medicine & Science in Sports & Exercise, 2016.
- Jäger R, Kerksick CM, Campbell BI, et al. International Society of Sports Nutrition Position Stand: protein and exercise. Journal of the International Society of Sports Nutrition, 2017.
- U.S. Food and Drug Administration & Environmental Protection Agency. Advice About Eating Fish: For Those Who Might Become or Are Pregnant or Breastfeeding and Children Ages 1–11 Years. FDA/EPA.
- Centers for Disease Control and Prevention. Listeria and Pregnancy. CDC.
- U.S. Department of Agriculture & U.S. Department of Health and Human Services. Dietary Guidelines for Americans, 2020–2025. 2020.
Mom, designer and founder of Steady & Strong Wellness. Katelyn researches every article from official guidelines and peer-reviewed studies, and always encourages readers to partner with their own healthcare providers.
@steadyandstrongwellness
