An easy high-protein trick every woman should know—especially for weight loss, hormone balance, and perimenopause

If you’ve ever stood in the grocery aisle staring at a nutrition label thinking, Is this actually worth it?, you are far from alone. Between calories, marketing claims, and percentages that don’t always mean what they sound like, it can feel confusing to know whether a food is actually a high-protein choice that supports your goals.

This is where my favorite little Protein Hack comes in.

It’s quick.
It’s simple.
It works for every lifestyle—busy moms, women over 30, women in perimenopause, and anyone trying to build muscle, support hormones, or lose weight.

And the best part?
You can use it right there in the aisle. No calculator required.

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The Protein Hack

Here’s how it works:

1️⃣ Look at the protein grams on the nutrition label.
2️⃣ Multiply that number by 10.
3️⃣ Compare it to the calories in the serving.

👉 If the protein grams × 10 is less than or equal to the total calories, it’s usually a solid high-protein choice.

This gives you a quick read on protein density—how much protein you’re getting for the calories you’re eating.

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A Few Real-Life Examples

Greek Yogurt (100 calories • 10g protein)

10 × 10 = 100 → equal to calories → Great choice ✅
(This is why Greek yogurt is such a popular high-protein snack for weight loss and hormone balance.)

Protein Bar (200 calories • 8g protein)

8 × 10 = 80 → 200 is much higher → Not protein-dense ❌
(This doesn’t mean it’s “bad,” but it’s not giving you much protein for the calories.)

Chicken Breast (120 calories • 23g protein)

23 × 10 = 230 → still a high-quality protein source → Excellent choice ✅
(Lean proteins almost always pass the test.)

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Why This Hack Works

Most women—especially women in their 30s, 40s, and 50s—need more protein than they realize to support:

✨ Muscle
✨ Metabolism
✨ Fat loss
✨ Blood sugar balance
✨ Hormone health (especially in perimenopause)

This simple formula helps you quickly identify high-protein foods and avoid products that look healthy but fall short when it comes to protein density.

It takes the guesswork out of reading nutrition labels and helps you make confident, informed choices that move you closer to your goals.

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When to Use It

🛒 At the grocery store

Compare two yogurts, protein bars, snacks, or frozen meals to see which is the better high-protein option.

🍽 When meal prepping

Use the hack to choose which protein sources to build meals around.

🚗 On busy days

Make fast, smart decisions—like choosing jerky over chips or a Greek yogurt instead of a granola bar.

It’s not about perfection.
It’s about making simple, balanced choices that support your metabolism and your goals.

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The Bottom Line

The Protein Hack isn’t complicated—it’s just a quick lens to help you answer that grocery-store question:

Is this food actually fueling me?

Try it on your pantry staples or favorite snacks this week.
You might be surprised by which foods pass the test… and which ones don’t.

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Want More Simple, High-Protein Strategies?

Inside my 3-week nutrition and fitness challenge, I teach women exactly how to fuel their bodies with high-protein, balanced meals while following a proven system of:

✨ Macro tracking
✨ Carb cycling
✨ Intermittent fasting
✨ Strength training (with at-home or gym options)

This is the program designed to help you maximize fat loss, build lean muscle, support hormone balance, and feel your absolute best.

👉 Click here to grab your spot in the next round: https://lorenmattingly.com/the-faster-way

Now go try the Protein Hack on some of your favorite snacks and meals…
Did they pass the test? 👀💪