4 Simple Ways to Get 120 Grams of Protein Daily for Busy Women

As busy women, life can feel like a constant juggling act between work, family, and personal wellness. It’s easy to let nutrition take a backseat, especially when you're short on time. But fueling your body with enough protein is one of the most effective ways to stay energized, build strength, and support your overall health.

Whether you’re hitting the gym, chasing kids around, or tackling a packed holiday to-do list, getting 120 grams of protein daily doesn’t have to be complicated or overwhelming. With a few smart adjustments, you can make high-protein eating simple, satisfying, and sustainable.

Let’s dive into 4 practical tips to help you hit your protein goals every day—plus, how you can pair these tips with The Stronger Collective’s 12 Days of Fitmas Challenge to stay active and focused this holiday season.

Why Protein Is Essential for Busy Women

Protein is the building block of your body, playing a vital role in:

• Muscle repair and growth: Essential if you’re incorporating strength training into your routine.
• Satiety: Helps you feel fuller longer, reducing cravings and unnecessary snacking.
• Energy: Fuels your body for the busy days ahead.

But let’s be real—hitting 120 grams of protein daily can feel like a challenge when you’re already stretched thin. The good news? These 4 tips make it easier than ever.

1. Double Your Protein at Dinner

Dinner is often the biggest meal of the day, making it the perfect opportunity to pack in protein. Instead of cooking separate meals for extra protein, simply double the amount of protein in recipes you’re already making.

How to Do It:

• Tacos or chili: Add 2 lbs. of ground turkey, chicken, or beef instead of 1 lb.
• Soups and stews: Use 2 lbs. of diced chicken breast or thighs instead of 1 lb.
• Pasta dishes: Mix in extra lean ground meat or plant-based options like lentils or beans.

Pro Tip: The leftovers from these high-protein dinners can double as next-day lunches, giving you another protein-packed meal with zero extra effort.

2. Upgrade Your Breakfast with Egg Whites

Breakfast is another easy opportunity to increase your protein intake. Eggs are a breakfast staple, but you can supercharge their protein content by adding egg whites.

How to Do It:

• Scramble 2 whole eggs (14 grams of protein) with ½–¾ cup of egg whites for an extra 13 grams of protein.
• Use this high-protein scramble in breakfast burritos, casseroles, or on toast with avocado.

Why It Works:
Egg whites are low-calorie and packed with pure protein, making them an excellent way to start your day feeling satisfied and fueled. Plus, the volume of egg whites makes your breakfast feel more filling, so you won’t be tempted to snack mid-morning.

3. Incorporate Protein Powder or Collagen

When you’re short on time, protein powder is a game-changer. It’s versatile, convenient, and easy to incorporate into your day. While collagen isn’t a complete protein, it can still be a helpful addition to boost your intake.

Ways to Use Protein Powder:

• Blend into a smoothie for a quick meal or post-workout recovery.
• Stir into Greek yogurt for a snack with 30+ grams of protein.
• Add to oatmeal or pancake batter for a high-protein breakfast option.

Ways to Use Collagen:

• Stir into coffee, tea, or soup for a subtle protein boost.
• Mix into baked goods for an easy way to sneak in extra nutrition.

Quick Tip: Always check your protein powder label to ensure it’s a complete protein (meaning it contains all nine essential amino acids) and aligns with your dietary preferences.

4. Snack Smart with High-Protein Options

Snacking is where a lot of busy women struggle to make good choices. Instead of reaching for chips or sweets, stock up on high-protein snacks that are easy to grab on the go.

Snack Ideas:

• High-protein Greek yogurt (look for options with 20–30 grams of protein per serving).
• Cottage cheese paired with fruit or veggies.
• Pre-cooked chicken strips or rotisserie chicken bites.
• Protein bars with at least 15–20 grams of protein per bar.

Meal Prep Tip: Keep diced chicken or turkey in your freezer. This makes it easy to add a protein-packed snack to your day without extra cooking.

A Simple Framework for 120 Grams of Protein Daily

Breaking your protein intake into manageable chunks makes it less overwhelming. Here’s an example of how your day could look:

• Breakfast: Egg whites + whole eggs = 30 grams of protein.
• Snack: Greek yogurt with protein powder = 30 grams of protein.
• Lunch: High-protein leftovers from dinner = 30 grams of protein.
• Dinner: Doubled protein in a family meal = 30 grams of protein.

By focusing on these four key meals/snacks, you can easily hit your 120-gram protein goal without stress.

The Importance of Adding “More Good”

When it comes to nutrition, so much of the focus is on cutting things out—like carbs, sugar, or fat. But what if you shifted your mindset to adding more good instead?

Adding high-protein options to your meals and snacks isn’t about deprivation; it’s about fueling your body to thrive. When you prioritize protein, your body naturally craves fewer processed foods and feels more satisfied with balanced meals.

Pair Nutrition with Fitness: Join the 12 Days of Fitmas Challenge

Eating enough protein is just one piece of the puzzle. Pairing it with consistent, progressive workouts can help you build lean muscle, boost your metabolism, and see real results.

That’s where the 12 Days of Fitmas Challenge in The Stronger Collective App comes in. This free, faith-based fitness challenge is designed to fit seamlessly into your busy holiday season.

Here’s What You Get:

• Quick workouts: 12 days of progressive exercises inspired by the 12 Days of Christmas.
• Faith integration: Each workout includes scripture to center your heart on the true meaning of the season.
• Trainer support: Workouts designed by 6 personal trainers for variety and fun.

How to Join:

• Download The Stronger Collective App and create a free account.
• Turn on notifications to get daily reminders.
• Start building strength (and faith) this holiday season!

Final Thoughts: Let It Be Simple

Health and fitness don’t have to feel overwhelming. By focusing on these four simple ways to increase your protein intake and pairing it with intentional movement, you can fuel your body well—without stress.

Remember, progress isn’t about perfection. It’s about making small, sustainable changes that add up over time. So double your protein at dinner, upgrade your breakfast, and snack smarter. Your body (and your busy schedule) will thank you.

Ready to take it to the next level? Join the 12 Days of Fitmas Challenge and keep building on these tips with a supportive community. Let’s move, fuel, and grow stronger together!