Protein cheat sheet for fertility

If you feel like you’re eating healthy but still not seeing the shifts you expected, protein may be part of the answer. It’s one of the most common gaps I see in women trying to conceive. Protein supports steady blood sugar, stable energy and feeling fuller for longer, and it gives your body the building blocks it needs for repair.

How much is enough?

Your exact needs depend on your body, activity and goals. As a simple starting point:

  • a palm-sized serve at each meal, roughly 20 to 30g of protein
  • a protein source in at least one snack
  • if a meal is mostly carbs, add a protein.

Five easy ways to eat more protein

  • Start with breakfast: most women under-eat protein early in the day. Adding eggs or Greek yoghurt is a great first step.
  • Build meals around protein first: instead of “what should I eat?”, ask “what’s my protein here?”
  • Prep ahead: cook extra chicken, boil a few eggs, or keep easy options in the fridge for busy days.
  • Upgrade your snacks: yoghurt, boiled eggs, cottage cheese, edamame, or tuna on crackers.
  • Keep it simple: you don’t need a perfect meal plan, just a few reliable building blocks.

Protein staples

Roughly how much protein a serve gives you:

  • 2 eggs: about 12g
  • Chicken breast, 100g cooked: about 30g
  • Salmon, 100g cooked: about 24g
  • Greek yoghurt, 3/4 cup: about 15g
  • Lentils, 1 cup cooked: about 18g
  • Firm tofu, 100g: about 12g

The cheat sheet has the full list of animal-based and plant-based options. Figures are approximate and vary by brand, product and cooking method.

What a day of protein can look like

  • Breakfast: eggs on wholegrain toast with avocado
  • Lunch: chicken salad bowl with rice or roast potato
  • Snack: Greek yoghurt with berries and seeds
  • Dinner: salmon, veggies and rice

Common mistakes I see

  • Skipping breakfast
  • Carb-heavy meals with very little protein
  • Grazing all day instead of proper meals
  • Thinking “healthy” automatically means balanced
  • Under-eating overall without realising it

The full cheat sheet is below. It’s free to read and download.

This page is general education and doesn’t replace personalised medical advice.