When we think about healthy eating, the focus is often on cutting back—less fat, less sugar, fewer calories. But there’s something in our diet we often overlook: protein. For anyone who wants to stay strong, maintain a healthy weight, or age gracefully, getting enough protein is the real game-changer—especially for those of us in our 40s, 50s, and beyond.
Muscles aren't just for bodybuilders.
Protein isn’t just for athletes or bodybuilders—it’s for anyone who wants to feel strong, confident, and unstoppable at any age. I know many women worry about looking ‘bulky’ if they build muscle, but trust me—it’s not that easy! If getting bulky were simple, bodybuilders wouldn’t spend hours in the gym and obsess over their diets. Instead of bulk, think strength, confidence, and vitality.
Your muscles aren’t just for looks—they’re your body's engine. They support your joints, protect against injury, and allow you to stay active, no matter your age. For women, muscle health also plays a big role in balancing hormones—which is especially important during perimenopause and menopause.
As someone in my late 40s, one of the things I worry about the most is sarcopenia: the gradual loss of muscle mass and strength. I think about the future and how I want to stay independent: climbing stairs, carrying groceries, traveling, or even just opening a tight jar lid without assistance. These simple things that we probably take for granted today depend on staying strong, and building that strength needs to start today.
If we don’t take action, studies show we can lose 3 to 5% of our muscle mass every decade starting in our 30s—that’s up to 30% by the time we’re in our 50s or 70s! That might sound scary, but here’s the good news: you can fight back.
Staying active—especially with resistance exercises (yes, lifting heavy things!)—and eating enough protein is the secret to keeping your muscles strong, healthy, and ready for anything. Protein is the building block your body uses to repair and grow muscle, and hitting your protein goals doesn’t have to be complicated.
How Much Protein Do You Need?
Now that we know how important protein is, the next question is: how much protein should we consume?
According to the DOST Food and Nutrition Research Institute (FNRI), the daily recommended intake of protein for an average Filipino adult is around 75 grams. However, this recommendation is aimed at preventing malnutrition, rather than optimizing health.
A better rule of thumb is to consume about 1 gram of protein per pound of your ideal body weight. For example, if you weigh 150 pounds, you should aim for 150 grams of protein per day.
How Do You Consume That Much Protein?
Eating 1 gram of protein per pound of body weight might sound like a lot, especially if—like many Pinoys—you’re used to prioritizing rice on your plate. But with a little planning, it’s doable. For me, supplementing with a good-quality whey protein powder also helps on days when my appetite is small.
Here are some examples of high-protein meals:
Breakfast: Tapsilog!
Use lean cuts of beef tapa (about 150g) paired with two eggs. Eggs are a fantastic source of protein, with 6-7 grams each. If you’re watching your carbs, you can opt for cauliflower rice to keep your carbohydrate intake in check while boosting your fiber intake.
Protein Punch: Around 30-35g of protein
Lunch: Ginataang Hipon (Shrimp in Coconut Milk)
Cook shrimp in coconut milk with garlic, onions, and malunggay leaves for an easy and delicious dinner. Pair with a small serving of rice or cauliflower rice.
Protein Punch: 35-40g of protein
Dinner: Tinolang Manok with Malunggay
How can you go wrong with tinola? Include malunggay (moringa leaves) and green papaya for extra nutrition and fiber. Serve with or without a small side of rice.
Protein Punch: 35-40g of protein
Snack Ideas
Tuna or Chicken Salad Lettuce Wraps: Mix tuna or shredded chicken with Greek yogurt or light mayo, add celery or onions, and wrap in lettuce.
Protein punch: 20–25g
Devilled Eggs: Hard-boil two eggs, slice them in half, and scoop out the yolks. Mix the yolks with a dollop of Greek yogurt or mayo, a dash of mustard, and a sprinkle of paprika, then spoon the mixture back into the egg whites.
Protein punch: 15–20g
Greek Yogurt with Nuts and Seeds: Plain Greek yogurt topped with almonds or chia seeds.
Protein punch: 15–18g
Tokwa’t Baboy (Tofu and Pork): Use lean pork tenderloin and pair with baked tofu for a healthy twist.
Protein punch: 20–25g
Protein is more than just another macronutrient—it’s an investment in your health, strength, and independence. Starting today, build your meals around it. Prioritizing protein is one of the best gifts you can give to yourself and your future self.
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