Protein for Busy Mums: What It Is, Why You Need It, and How to Get Enough Without Overcomplicating Your Diet

Recently I saw a reel on Instagram of a man stating that he eats 1000g of protein a day. Now I know that protein is important and this reel was likely created for shock value but that amount of protein is insane and likely very unhealthy. Let's assume this guy weighs around 120kg (he was bulky but nothing crazy), meaning he was consuming a little over 8g of protein per kilo of body weight. To put that in perspective, current dietary recommendations are 0,8 to meet basic needs (more for optimised muscle growth, which we will get into shortly). Protein is important but when we hyperfixate on any macronutrient (carbohydrates, fats, proteins) we likely crowd out other macro- or micronutrients which can lead to health complications, from mild to severe.

You most likely aren't that interested in building muscle but in keeping healthy so you can enjoy your life with your family and friends, protect against health issues and maybe even lose a little weight; whatever your goal is, protein is an important component of a healthy diet but we need to understand why this is important and how we can reach those goals without obsessing over reading nutrition labels and logging every single meal in MyFitnesPal (because to be honest "Ain't nobody got time for that").

Keeping up with kids, work, household tasks and attempting to have a social life of some sort leaves little time for us to take care of our health. Getting enough protein ensures we have the energy and strength to get through the day as well as leaving the dinner table satisfied and plays an important role in reducing overeating tendencies and supporting weight loss efforts. In this article, we’ll break down the most important information about protein, why it’s essential for busy mums, how much you need, and practical tips for incorporating it into your meals easily—no food scales required!

What Is Protein?

Protein is a macronutrient made up of amino acids, which are the building blocks your body needs to repair and grow tissues. Protein is vital for muscle recovery, immune function, and hormone production. Our bodies can’t produce certain essential amino acids on their own, so it’s important to get them from the foods you eat throughout the day.

Key roles of protein include:

• Repairing muscles after activity.

• Supporting the immune system to keep you healthy.

• Producing enzymes and hormones that regulate energy, mood, and growth.

Why Do Busy Mums Need Protein?

No matter how your day looks or what season of life you are in; chasing toddlers around, trying to keep up with school and sports runs, attempting to get a workout in or optimising your work performance, protein is important to help you stay ontop of your game. Here’s why it’s so important:

1. Muscle Repair and Growth: Every time you move—whether you’re exercising or simply going about your day—you break down muscle tissue. Protein helps repair and build those muscles, making it essential for staying fit and active, even if you aren't focused on muscle growth for aesthetic reasons.

2. Staying Satisfied: Protein keeps you fuller for longer, which can help reduce snacking and overeating. For busy mums, this means fewer mid-afternoon cravings and more energy to power through your to-do list.

3. Weight Loss Support: If you’re trying to lose weight, protein can help preserve lean muscle while you’re in a calorie deficit. This ensures that when you lose weight, it’s mostly fat, not muscle.

How Much Protein Do You Need?

The amount of protein you need depends on your lifestyle and goals. Here’s a simple breakdown:

• For Basic Needs: To cover your body’s basic protein requirements, aim for 0.8 grams of protein per kilogram of body weight. For example, if you weigh 70 kg (154 lbs), that’s about 56 grams of protein per day.

• For Muscle Growth and Weight Management: If you’re more active, trying to build lean muscle, or looking to lose weight, aim for 1.2 to 1.6 grams of protein per kilogram of body weight. For a 70 kg mum, that’s 84 to 112 grams of protein per day.

It’s important to tailor your protein intake to your lifestyle. The more active you are, the more protein your body will need to recover and maintain muscle. Though getting enough protein is important, don't go too extreme with it; excessive protein is used for energy and may prevent you from getting enough of the other macros like carbohydrates, specifically fibre, and fat.

How to Incorporate Protein Without Over-Fixating on Numbers

As a busy mum, the last thing you need is to be weighing and tracking every meal. Here’s how you can make sure you’re getting enough protein—without making nutrition feel like a chore.

• Add Protein to Every Meal

Make a habit of including protein at each meal. Here are some easy options:

• Breakfast: Eggs, Greek yogurt, or a smoothie with protein-rich ingredients like chia seeds or almond butter.

• Lunch: Chicken, turkey, or plant-based options like tofu or lentils in salads or sandwiches.

• Dinner: Lean meats like fish or chicken, or a stir-fry with tofu, beans, or legumes.

By adding a palm-sized portion of protein to every meal, you’ll naturally meet your daily protein needs without needing to track or measure.

• Choose Protein-Rich Snacks

Keep protein-packed snacks on hand to fuel your day. Some convenient options include:

• Nuts, nut butter and seeds

• Hard-boiled eggs

• Cottage cheese or Greek yogurt

• Tuna

• Edamame

• Roasted chickpeas

• Chia pudding

Having these on hand helps you stay on track and avoid the temptation of less nutritious snacks. I have not mentioned protein shakes, bars or other protein-rich snacks but these can be a quick and easy option to boost your protein I encourage you to focus on getting your protein from whole foods as much as possible. When you are building a snack, remember to include a protein, a carb and a fat; these will help you stay fuller for longer and help with emotional satisfaction. For example, tuna with crackers and cucumber slices or apple slices with peanut butter. This will help prevent you from running back to the fridge again in 15 minutes!

Want some specific suggestions for high-protein snacks? check out this blog article from Healthline

• Don’t Forget Whole Foods

While protein supplements are convenient, try to get most of your protein from whole foods like meat, fish, eggs, beans, and dairy. These foods not only provide protein but also deliver important vitamins, minerals, and fibre that are essential for your overall health.

Should You Use Protein Supplements?

Protein supplements, like shakes and bars, can be handy when you’re on the go or in need of a quick protein boost. As a busy mum, they can serve as a convenient option if you don’t have time to prepare a full meal. Unfortunately, though, they tend to be a little pricey and relying on protein supplements can cause us to miss out on eating more whole foods and skipping over other vital nutrients.

Whole foods offer more nutrients and are typically more filling. When choosing supplements, opt for ones that have minimal added sugar and calories, particularly if you are on a weight loss journey. Unfortunately, some of these high-protein snacks aren't as great as we expect so it takes some trial and error to find ones that work for us. I bought some high-protein cookies once but they had a gross aftertaste so I ended up tossing them!

Why Protein Is Crucial During Weight Loss

If you’re a mum working on losing weight, protein becomes even more important. When you’re in a calorie deficit to lose fat, your body can start to break down muscle tissue for energy. Adequate protein intake helps preserve lean muscle mass, ensuring that you’re losing fat—not muscle—during your weight loss journey.

Additionally, because protein keeps you fuller for longer, it can help manage hunger and prevent overeating, making it easier to stick to your calorie goals without feeling deprived. One thing I see time and time again when women are trying to

Simple Protein-Rich Meal Ideas for Busy Mums

Here are a few easy-to-make, protein-packed meals that fit right into a busy mum’s schedule:

• Breakfast: Scrambled eggs with spinach and a sprinkle of cheese and a slice of wholegrain toast.

• Lunch: Grilled chicken salad with quinoa, avocado, finely diced veggies like cucumber, capsicum and tomatoes and a light vinaigrette.

• Dinner: Salmon with roasted vegetables and a side of potatoes.

• Snacks: A handful of almonds and fruit, cottage cheese with raw veggies, or a protein bar.

Final Thoughts

As a busy mum, protein is your secret weapon for staying energized, feeling full, and supporting your health and fitness goals. You don’t need to overcomplicate your diet by tracking every gram or obsessing over protein supplements. Instead, focus on including a source of protein in every meal and snack, opting for whole foods as much as possible, and keeping protein-rich snacks on hand for those busy moments.

By incorporating these simple habits into your routine, you’ll easily meet your protein needs, allowing you to stay strong, healthy, and ready to take on whatever motherhood throws your way. Protein is important but don't let it overtake your diet and your mind!