How Much Protein Do Women Really Need? A Jordan-Specific Guide

The single most common gap I see in women's food diaries in Amman is protein. Breakfast is often bread and cheese; lunch is carb-heavy; dinner is light. Total daily protein rarely clears 50g.

Realistic targets: 1.2–1.6g per kg body weight for active women, weight loss, or perimenopause. A 65kg woman needs 78–104g/day — roughly 25–35g per meal.

Why it matters. Protein preserves muscle during weight loss, improves satiety, stabilizes blood sugar, and protects bone during menopause.

Levantine-friendly sources. Eggs, labneh, Greek yogurt, cottage cheese, chicken, fish, lentils, chickpeas, tofu, and quality protein powders when needed.

Building a protein-forward day. Breakfast: 3 eggs + labneh. Lunch: grilled chicken over salad with hummus. Snack: Greek yogurt + nuts. Dinner: fish + vegetables. That's 100g without trying hard.