High-Protein Cheat Sheet
Hitting your protein target doesn’t need to be complicated.
This cheat sheet shows you simple, everyday food options so you can quickly build meals and snacks that support your training, energy, and confidence.
What this cheat sheet is for
This is a quick reference guide to help you understand protein portions and food choices.
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It’s not a meal plan or diet — just a practical tool you can use daily alongside your routine.
Frequently Asked Questions
Q. Why is protein important for women?
A. Protein supports muscle strength, recovery, metabolism, and helps you feel fuller for longer.
As we age, maintaining muscle becomes more important, and protein plays a key role in that.
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Q. How much protein should women aim for each day?
A. Many active women aim for around 120–140g of protein per day, but this varies depending on body size, activity level, and goals.
The cheat sheet helps you spread protein across the day rather than relying on one meal.
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Q. Do I need to eat high protein at every meal?
A. You don’t need to be perfect, but aiming for a good protein source at each meal can help with energy, recovery, and consistency.
The cheat sheet makes it easier to mix and match foods.
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Q. Can I get enough protein without eating meat?
A. Yes.
There are plenty of vegetarian-friendly protein sources, and the cheat sheet includes options that don’t rely on meat alone.
Q. Do I need protein shakes or supplements?
A. No.
Protein powders are optional and simply a convenient top-up.
The focus of the cheat sheet is real, everyday foods first.
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Q. Is eating more protein safe?
A. For healthy individuals, increasing protein intake as part of a balanced diet is generally safe and beneficial.
If you have a medical condition or specific dietary needs, it’s always best to seek personalised advice.
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Q. Will eating more protein help with fat loss?
A. Protein can support fat loss by helping you feel fuller, preserving muscle, and supporting training — but it’s not a magic fix.
Consistency, overall intake, and habits matter most.
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Q. Do I need to track calories or macros to use this?
A. No.
This cheat sheet works whether you track or not. It’s designed to build awareness and confidence, not force tracking.
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Q. How should I use the Protein Cheat Sheet day to day?
A. Use it when:
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planning meals
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choosing snacks
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food shopping
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you’re stuck on protein ideas
It’s there to support you, not control your food choices.
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Q. What if I still feel unsure how to apply this?
A. If you want help applying protein targets to your routine, training, and lifestyle, personalised support is available through online coaching inside the MySuperoFit app.