A simple guide to fueling your strength with real food, faith, and grace
If you’re working on getting stronger, supporting your workouts, or just feeling more energized throughout your day — one thing matters more than you might realize: eating enough protein.
Protein plays a vital role in:
- Building and repairing muscle
- Supporting hormone and immune function
- Keeping you full and focused
- Helping your body recover and grow stronger over time
But eating with strength in mind doesn’t have to be complicated.
You don’t need a complicated plan or a fridge full of protein shakes.
You just need a simple structure and a little intention.
That’s where this guide comes in.
Why Focus on Protein?
Protein isn’t just for athletes or bodybuilders. It’s essential for:
- Women looking to build muscle or maintain it, not only in their twenties and thirties, but also through perimenopause or menopause
- Anyone who wants to feel strong, stable, and nourished
- Busy women who want their meals to actually keep them full and fueled
When we start fueling our bodies with enough protein — along with whole foods and balanced meals — we think more clearly, recover faster, and move through our day with more stability.
How to Build a Protein-Powered Meal
Here’s a 4-step method to help you build satisfying, strength-supportive meals with simple ingredients. Use it as a flexible guide — not a rulebook.
Step 1: Choose a Protein (aim for 20–30g per meal)
Some go-to options:
- Eggs (2–3) + egg whites
- Greek yogurt or Skyr
- Chicken breast or ground turkeyChicken sausage or chicken baconTurkey baconGround beef or bison
- Salmon, tuna, or shrimp
- Tofu, lentils, or edamame
- Protein powder (in smoothies, oats, or coffee)
Start with your protein source first — then build your meal around it.
Step 2: Add a Carb for Fuel and Fiber
Carbohydrates help support your energy, workouts, recovery, and hormone balance.
Pairing carbs with protein helps keep blood sugar stable and energy levels consistent.
Try:
- Sweet potatoes
- Brown rice, quinoa, or farro
- Oats or whole grain toast
- Fresh fruit (like berries, banana, or apple slices)
Step 3: Add Color with Veggies
Fiber, fullness, vitamins, and minerals all show up in the “color” on your plate.
This step supports digestion, hormone health, and long-term energy.
Examples:
- Spinach, kale, or mixed greens
- Roasted broccoli, zucchini, or bell peppers
- Carrots, cucumbers, tomatoes, or mushrooms
Step 4: Add Healthy Fat (Optional but Encouraged)
Fat supports hormone health, fullness, and helps your meals feel satisfying. You don’t need a ton — just a serving that adds flavor and function.
Ideas:
- Avocado
- Olive or avocado oil (for cooking or drizzling)Coconut oil
- Chia seeds or flax
- Almonds or cashews
Sample High-Protein Meal Ideas
Breakfast
• Scrambled eggs + sautéed spinach + whole grain toast + berries
• Protein oats (with protein powder, nut butter, banana, and cinnamon)
Lunch
• Chicken + roasted sweet potato + broccoli + olive oil
• Egg scramble + avocado + toast + fruit
Dinner
• Ground turkey + rice + peppers + avocado
• Salmon + quinoa + asparagus + lemon drizzle
Snack or On-the-Go
• Greek yogurt + berries + chia seeds
• Cottage cheese + apple + almonds
• Protein smoothie + peanut butter rice cake
Why This Matters
At Grit & Grace, we believe eating well doesn’t need to be overwhelming — it can be nourishing, steady, and even joyful.
Fueling your body is not about shrinking. It’s about showing up strong for what God has called you to do. It’s an act of care, stewardship, and grace.
“So whether you eat or drink or whatever you do, do it all for the glory of God.” — 1 Corinthians 10:31
Want More Support?
Inside the Grit & Grace Membership, you’ll get access to:
The Protein Meal Builder PDF
Our visual Protein-Powered Plate infographic
4-week Strength + Fuel Practice Plan
Simple dumbbell workouts + encouragement to help you move and eat with intention
Move with Grit, Live with Grace.
Join the membership here →
