Protein is having a moment and honestly, it deserves it.

If you've been anywhere near a wellness space lately, you've probably noticed that protein is everywhere in the conversation. And for good reason. It's one of the very first things I focus on with my 1-on-1 clients, because the truth is: most women simply aren't eating enough of it. Not even close.

So let's talk about how to actually change that - no matter where you're starting from.

Start Simple: More at Every Meal

The most straightforward way to increase your protein is to serve yourself a little more of it. Adding just 1–2 extra ounces of a protein source per meal can make a meaningful difference over time. Aim to build each meal around four pillars: protein, carbs, healthy fat, and fiber. Snacks too, when you can!

One thing to keep in mind: not all protein sources are created equal in terms of their protein-to-carb ratio. Chicken breast is predominantly protein. Lentils, on the other hand, are a mix of protein and carbs, worth knowing as you plan your plate.

Rethink Your Snacks

This is a small shift that can have a big payoff. Swapping out low-protein snacks for options like:

• Greek yogurt (check the label - regular yogurt often has far less protein than you'd think)
• Meat sticks or jerky
• Roasted chickpeas or broad bean snacks
• A quality protein bar or shake

...can meaningfully move the needle on your daily totals without overhauling your entire diet.

Plant-Based? Here's What You Need to Know

Eating less or no meat doesn't have to mean struggling with protein but it does require a little more intention. Many plant proteins are considered "incomplete," meaning they don't contain all of the essential amino acids your body needs. The good news? You can easily create a complete protein by pairing two plant sources together (think the classic combo of beans and rice).

These plant foods are complete proteins on their own:

• Quinoa
• Chia seeds
• Buckwheat
• Soy (edamame, tofu, tempeh)
• Eggs

A high-quality plant-based protein powder can also be a great tool here, especially since many plant protein sources tend to be higher in carbohydrates.

Navigating Pregnancy & First Trimester Aversions

If you're in the thick of first trimester nausea, I see you, and I know that eggs and meat (two of the most nutrient-dense protein sources out there) are often the last things you want anywhere near you.

A few things that can help:

• Having someone else prepare those foods so you're not triggered by the smell or cooking process
• Leaning into plant-based proteins like beans, lentils, and chickpeas, which tend to be gentler and also provide the fiber your body is craving (because nobody needs pregnancy constipation on top of everything else)
• Adding a third-party tested protein powder to smoothies, oatmeal, or yogurt — real food always comes first, but one serving a day can genuinely bridge the gap when your baby needs those building blocks and your stomach isn't cooperating

Current guidance recommends an increase of roughly 25 additional grams of protein per day during pregnancy, so it's worth being intentional even when eating feels hard.

Protein really is foundational - for your energy, your hormones, your recovery, and so much more. And getting it right looks different for every woman depending on her life stage, diet preferences, and health goals.

If you'd like support figuring out what your protein picture should look like and how it fits into your overall health - I'd love to help.

​Book a Consultation​

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With peace and love,

Dr. Ellyn Halley, DC, Doula, Coach
​Doc Halley Solutions​

Follow me on Instagram + TikTok for more content - ellynhalley.dc

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In person chiropractic care! You can find me at 1500 Green Bay St, La Crosse WI 54601 within the same space as the Parenting Place and The Motus Project. I am excited to offer in person care to women in the Coulee Region, and offer hybrid care - in person + online. You can book your first appointment or schedule a consult below!

If you're looking for an "all in one" program that includes a prenatal exercise program, birth education, pelvic prep + mobility, nutrition information, and more - combined with regular support + check ins - I have you covered. Check out my Empowered Pregnancy program for incredible prenatal support.

Looking for more support around exercise, pelvic health, and nutrition (and birth prep if you're pregnant!)? Apply for 1:1 coaching with me:

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**Disclaimer: The content in this email is not intended to be medical advice. The content here is for informational purposes only. Please consult with your healthcare provider regarding any medical or health related diagnosis or treatment options.