Should We Be Eating More Protein?

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Hey, you two!

"Should we be eating more protein?" This isn’t just a question—it’s the question. Especially when you’re staring into the fridge after a long day, wondering if last night’s spaghetti will cut it again.

Here's the thing: protein isn't about perfection, it's about patterns. One day of eating isn't going to make or break your health, but the habits you repeat most often will.

This week we're showing you what a realistic, balanced day of protein looks like for both of you—no crazy portions, no bodybuilder Tupperware stacks. Just everyday meals that fuel busy, active families.

What's Inside

• 🧠 This Week’s Shared Shift

• 🔁 TL;DR → Consistency beats perfection.

• 📊 Why It Works

• 🤝 Do This Together—Sample Day of Eating

• ⚡ Customizing It to Your Level or Goal

  • 🔧 When One of You Loves Protein and the Other Doe …

• 🍿 Snack Attack: Clean Protein Options We Love

• 💬 Real Talk: Couple's Check-In

• 📈 Momentum Marker

• ✋ One more thing…

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🧠 This Week’s Shared Shift

When we first started prioritizing protein, the changes were noticeable within weeks. For me, it meant staying fuller between meals and no more afternoon energy crashes—my blood sugar finally felt stable. For Aaron, it was the muscle gains he'd been working toward but couldn't quite achieve on inconsistent protein.

Here's what we've learned: protein becomes even more critical as we hit our 40s. Women need it to counteract age-related muscle and bone loss while supporting metabolism and mood during hormonal shifts. Men need it to combat sarcopenia and maintain the strength that keeps them active and independent.

The game-changer? Making it a shared priority instead of something only one of us cared about.

🔁 TL;DR → Consistency beats perfection.

It's better to eat moderate amounts of protein at each meal than to swing between low-protein days and occasional protein overloads.

📊 Why It Works

The science backs up what your body already knows: steady wins the race. Research shows consistent, moderate protein intake outperforms sporadic high intake for muscle retention and satiety (Sports Nutrition Review). Plus, when you include protein at each meal, your energy stays stable and you avoid those "snack spirals" later in the day.

And here's the bonus for couples: when everyone eats the same baseline pattern, there's way less stress about cooking "special" meals for different needs.

🤝 Do This Together—Sample Day of Eating

The beautiful thing about protein goals is that you can share the same meals and just adjust portions. Here's an example of what a balanced day looks like when you're eating together:

Shared Breakfast: Greek yogurt bowls with berries, chia seeds, and granola

• Her portion: 1 cup Greek yogurt (20g) + 2 Tbsp chia seeds (4g) + ¼ cup granola (3g) + berries → ~30g protein total

• His portion: 1.5 cups Greek yogurt (30g) + scoop protein powder (25g) + toppings → ~45g protein total

Shared Snack: Apple slices with 2 Tbsp peanut butter → ~8g protein for both

Shared Lunch: Turkey and hummus wraps with side salad

• Her portion: 3.5 oz turkey (30g) + 2 Tbsp hummus (2g) in whole wheat wrap → ~33g protein total

• His portion: 5 oz turkey (43g) + 2 Tbsp hummus (2g) in whole wheat wrap → ~46g protein total

Shared Afternoon Snack: Cottage cheese with fruit

• Her portion: 1 cup 2% cottage cheese with pineapple → ~30g protein

• His portion: 1 cup 2% cottage cheese + 1 hard-boiled egg + fruit → ~36g protein

Shared Dinner: Salmon with roasted vegetables and quinoa

• Her portion: 5 oz salmon (30g) + ½ cup cooked quinoa (4g) → ~35g protein total

• His portion: 6 oz salmon (36g) + ½ cup cooked quinoa (4g) → ~41g protein total

💡 Her daily total: ~136g protein | His daily total: ~176g protein

These ranges work well for active couples, with women thriving on 120-150g per day (especially important for women over 40 to combat muscle loss) and men typically needing 150-180g per day. The key is spreading it evenly—about 30-45g per meal is more effective than saving it all for dinner.

⚡ Customizing It to Your Level or Goal

For both of you: Aim for a palm-sized portion of protein at each meal—that's roughly 1.2–1.6 grams of protein per kilogram of desired body weight, with some estimates suggesting up to 2.2 g/kg for very active individuals or those in weight loss phases.

For her: Active women—especially those strength training—need way more than the basic 46g recommendation. If she's over 40, extra protein helps offset age-related muscle loss. Pregnant or breastfeeding? Minimum 70g per day, sometimes higher. Extra protein during weight loss helps preserve muscle and keeps you satisfied.

For him: Whether maintaining or building strength, that palm-sized portion at each meal supports muscle and recovery. If he's trying to lose weight, higher protein (toward that 2.2 g/kg range) helps maintain lean mass while in a caloric deficit.

🔧 When One of You Loves Protein and the Other Doesn't

This is real life, right? Here's how to bridge the gap:

Start with foods the "protein-hesitant" partner already enjoys: If they love pasta, try adding ground turkey to the sauce. Love smoothies? Blend in Greek yogurt or protein powder with fruit.

Make it familiar: Instead of introducing completely new foods, protein-boost the meals you already make together. Add beans to soups, nuts to salads, or cheese to vegetables.

Lead with taste, not nutrition: Don't announce "this has 25g of protein!" Just make it taste good. They'll naturally want more of what they enjoy.

Meet in the middle: The protein-loving partner can have their extra serving or add a hard-boiled egg on the side, while you both share the same base meal.

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🍿 Snack Attack: Clean Protein Options We Love

Remember last week we promised some high-protein snack ideas? Here are our current on-the-go favorites for filling those gaps between meals:

Meat-Based Snacks:

• Chomps Beef Jerky Sticks - 100% grass-fed beef, 10g protein, zero sugar, Whole30 approved

• Country Archer Beef Jerky - Grass-fed, grass-finished beef, recently named #1 healthy jerky by Men's Journal

• Think Jerky - 100% grass-fed beef, no hormones/antibiotics, chef-inspired flavors

Plant-Based Options:

• The Only Bean Crunchy Roasted Edamame - 11g protein per serving (Note: Contains soybean oil higher in omega-6s)

• Biena Chickpea Snacks - Roasted chickpeas, 6g protein, clean ingredients

• Wonderful Pistachios - 6g protein per oz, minimal processing

• Two Good Greek Yogurt - 12g protein, low sugar, clean ingredients

Nut & Seed Options:

• Sahale Snacks - Nut and seed mixes, 4-6g protein per serving

• GoMacro Mini Bars - Plant-based, minimal ingredients, 8-10g protein

• IQBars - Plant-based protein bars, 12g protein, brain-boosting ingredients, keto-friendly

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💬 Real Talk: Couple's Check-In

Because if you both like it, you're more likely to keep it in rotation.

📈 Momentum Marker

You've identified your protein gaps. That means you're no longer guessing—you've got a baseline to improve from.

💌 What's Coming Next Week

Next week, we'll step back and look at the big picture: why balanced nutrition wins every time and how to skip the "all-or-nothing" trap of extreme diets.

✋ One more thing…

If you try any of this week's ideas, We'd love to hear about your wins (and your kitchen disasters—those make the best stories). Hit reply and tell me what worked, what didn't, and what you're planning to tackle next.

Keep building + growing,

Jaylene + Aaron

P.S…Three quick asks before you go. 

• Give us some ❤️ on Instagram @syncyourwellness

• If you have a requested topic to be discussed regarding couples health strategies, email us at [email protected] and let us know. 

• Take 1 moment to answer this poll. 👇

P.P.S….Looking to align your health goals as a couple, prioritize your fitness and nutrition? Check out these top guides:

1. She's Your Wife, Not Your Gym Bro 

2. Be Their Health Co-Pilot, Not Their Coach  

3. The 1-Hour Habit That Builds Focus and Reduces Friction