The Power of Protein - Finding Balance, Not Restriction

Protein is one of the most essential nutrients in our diet - and yet, it’s often misunderstood. For many, the word “protein” brings to mind shakes, powders, or strict fitness routines. But at its core, protein is simply the building block of our body - supporting everything from muscle recovery and hormones to skin, hair, and energy.

And just like with most things in wellness, it’s not about more, but about balance.

How Much Protein Do We Really Need?

The general recommendation for adults is around 0.8 grams of protein per kilogram of body weight per day.

However, if you’re physically active - practicing yoga, pilates, or especially strength training - your body needs more to support recovery and strength.

A good rule of thumb:

👉 1.2–1.6 grams of protein per kilogram of body weight for active individuals.

So for a woman weighing 60 kg, that’s roughly 70 - 95 grams of protein per day - ideally spread across meals and snacks.

Plant Meets Animal - A Balanced Approach

As a certified plant-based nutritionist (and passionate meat eater), I’ve learned that protein diversity is key.

Plant-based proteins aren’t just a replacement for animal ones - they’re a complement. They bring along valuable nutrients like fiber, vitamins, antioxidants, and healthy fats. But there’s one thing to keep in mind: Most plant-based proteins are not “complete” - meaning they don’t contain all nine essential amino acids on their own. That’s why combining them correctly makes all the difference.

Smart Protein Combinations

Here are some simple, nourishing examples of how to pair plant-based proteins for optimal balance:

🥣 Lentils + Rice - a classic duo that provides all essential amino acids.

🍞 Chickpeas + Whole Grain Bread - perfect in a hummus sandwich or salad bowl.

🌾 Tofu + Quinoa - a light, protein-rich base for bowls or stir-fries.

🌽 Corn + Beans - the foundation of many traditional dishes for a reason.

🍝 Pasta + Peas or Lentils - a balanced, high-protein plant meal that’s quick and satisfying.

These combinations not only improve amino acid profiles - they also add texture, color, and flavor to your meals.

A Mindful Reminder

You don’t need to choose either plant or animal protein. You can have both - consciously, in balance, and based on what feels best for your body. True nourishment doesn’t come from strict rules, but from variety, awareness, and enjoyment. At The Nourished Club, we believe wellness starts with that kind of mindset - one that celebrates what nourishes, instead of what restricts.

Sources:

– Harvard T.H. Chan School of Public Health (2023): “The Truth About Protein”

– British Nutrition Foundation (2022): “Protein and Amino Acids Explained”

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