Optimizing Fertility: How Much Protein is Enough?

Just Go Vegan

If I had a nickel for every time someone told me just go vegan, I’d be rich by now. I haven't done it, aside from a few short-term cleanses here and there. The main reason (besides the fact that I literally love pizza & ribs lol) is that I’ve done extensive research on the benefits of protein from animal sources, especially for fertility. The findings are astounding! Today, I’m going to share why I’ve been heavily focusing on getting enough protein in my diet as I prepare for a baby and why you should to if your goal is to improve your fertility.

I'm going to be breaking down all the deets on protein: what it is, its benefits, and how to optimize it for fertility. I'll cover how protein affects your cycle, compare animal and plant-based proteins, and provide actionable steps. You'll learn how much protein you need, how to plan your intake, and stick to your plan. Let's dive in!

Protein 101

Gonna take you way back to science class. Proteins are the building blocks for every cell in the body -- remember that?  They keep everything strong and together, creating our organs, muscles, nails, and hair. Proteins also support our immune system and help our body communicate effectively. But there's more to proteins than just that. Let’s dive deeper into their what they are made of and see how they help regulate the menstrual cycle and boost fertility.

Proteins are made up of chains of amino acids. There are 20 key amino acids, but the body can only produce 11 of them. The remaining 9, known as essential amino acids, must come from our diet. This is important to know because all animal protein sources (meat, fish, eggs, dairy) are complete proteins, meaning they contain all 9 essential amino acids. Plant proteins (beans, legumes, nuts and seeds), on the other hand, are incomplete proteins and require pairing different foods to get all the amino acids in your diet. This is why it can be trickier to get the right amount of protein from a vegetarian diet.

Benefits of Protein

Whether your goal is to optimize fertility, lose weight, or improve your body composition, getting enough protein is vital! Here are some of the main benefits of how protein can enhance your life.

Signs Your Protein Intake May be too Low

I'm a firm believer in always tuning into your body and the signs it gives. Your body will always let you know if something feels off. In the case of too little protein here are some of the warning signs: 

• You feel like your energy is really low
• You're experiencing mood swings
• Blood sugar swings that cause that midday crash after eating.
• You’re constantly hungry and craving snacks, especially sweets or carbs
• When you're period becomes more irregular or stops altogether
• You have more severe PMS symptoms than usual
• You're having difficulty getting pregnant
• More headaches
• You feel weaker than usual

If you are noticing any of these symptoms, adding more protein to your diet may be a good idea. Test it out and see if it helps!

Protein & Fertility

Let's take a look at what the research says on how getting enough protein can really impact fertility in a positive way.

Are you sold yet?! I hope this knowledge will help you make empowered choices. Now, let's get more specific on the different sources of protein.  

Can We Stop Demonizing Meat?

Did you know that throughout history tribes and communities had specific seasons when women tried to get pregnant? This often coincided with periods of abundant food, specifically meat or fish. It's fascinating to think about how our ancestors' diets might have influenced their fertility.  Yet, despite this, many people nowadays demonize meat without much solid evidence, often just going by what they've heard online. And you know what? Some research articles conveniently leave out certain details to push the narrative that plant-based diets are superior for fertility. But when you look at the facts and evidence, it's pretty clear: animal protein has its perks when it comes to boosting fertility. Let's take a look at the research.

 I always recommend doing what works best for you—your body, your beliefs. If you are unsure, the only way to find out is to try something new and see for yourself! If you are considering transitioning from a vegetarian or vegan diet to eating animal protein again, I highly recommend the book “Real Food for Fertility.”

Special Message for my Endo Girlies

I have to add this disclaimer in for my Endo Warriors. Because having endometriosis always adds an extra layer to everything now doesn't it? Studies have show that high iron levels are associated with endometriosis. Where are abundant amounts of iron found? In red meat and organ meats. The very same foods that have been proven to support fertility. I'm not giving a definite answer of how to handle this scenario I'm simply just providing you with the information so YOU can feel empowered and decide how you want to handle this situation. In my case, I opt for limiting red meat to 1-2x/week.

Weighing my options: A REAL TIME SCENARIO:

I am trying a new supplement, that contains organ meat, for the fertility benefits, but you better believe I’m going to be watching my body for any abnormal changes, and if I notice them, it will be cut. However, if I notice an improvement in my menstrual cycle, PMS symptoms, ovulation, and libido, you better believe I’m keeping it. The point is, you can take in what others say but learn what is true for YOU because everyone's body is different. You have to become an expert on yourself!

3 Steps to Optimize Fertility with Protein

Step 1: Calculate How Much Protein You Need

The recommended amount of protein to support fertility is 25-35% of your total caloric intake. This means that if you're on a 2,000-calorie diet, about 600 of those calories should come from protein.

Another way to calculate your protein needs is to aim for 1.5 - 2.2g of protein per kilogram of body weight from high-quality sources.

For example, if you weigh 150 pounds (about 68 kilograms), you should be consuming between 102 grams and 150 grams of protein daily to support fertility effectively. Here's how that breaks down:

• 1.5g/kg: 68kg x 1.5g = 102 grams of protein
• 2.2g/kg: 68kg x 1.5g = 150 grams of protein

For overweight individuals, this must be calculated with an Adjusted Body Weight Calculation:

Adjusted Body Weight (kg) = [(Actual Weight - Ideal Weight) x 0.25] + Ideal Weight

For example, if you weigh 215 pounds (97 kilograms), and your ideal weight is 150 (you can use a BMI chart to determine this), you should be consuming between 113 and 165 grams of protein daily to support fertility effectively. Here's how that breaks down:

Adjusted Body Weight (kg) = [(97 - 68) x 0.25] + 68 = 75 kg

• 1.5g/kg: 75kg x 1.5g = 113 grams of protein
• 2.2g/kg: 75kg x 2.2g = 165 grams of protein

Calculating how much protein you need and actually achieving it are two separate things. Let’s set you up for success in the next step and create a plan to make it happen.

Step 2: Create a Plan!

Creating a plan is key to your success, especially when you're starting something new. The best way to do this is by formulating a meal plan. You don't have to overwhelm yourself—just start with one day and see how it goes. Gradual changes last longer than drastic ones! I've included a sample meal plan below, so feel free to use it! 

Now as far as what to eat. I've been throwing out the term "high-quality protein sources," let's take a look at what those actually are. It's always best to get a variety of these foods!

High Quality Protein Sources

• Beef, lamb, pork, bison, venison, etc. (ideally from pasture-raised animals)
• Chicken, turkey, duck, and other poultry (ideally from pasture-raised birds)
• Fish and seafood (ideally wild caught)
• Sausage and bacon (ideally from pasture-raised animals)
• Organ meats (such as liver, heart, kidney, and tongue)
• Homemade bone broth or stock (or powdered gelatin or collagen protein)
• Eggs (ideally pasture-raised)
• Cheese (ideally from grass-fed or pasture-raised animals)
• Yogurt (Greek yogurt is especially high in protein and low in carbohydrates)
• Nuts and nut butters: almonds, pecans, peanuts, walnuts, hazelnuts, pumpkin seeds, sunflower seeds, cashews, etc.
• Beans, peas, lentils, and other legumes (also a source of carbohydrates)

QUICK TIP: 1 oz of meat or 1 egg is about 7 oz of protein

Step 3: Track it

It's a fact that most people tend to overestimate how much protein they're getting—even when they're trying to increase their intake. I think a big reason for that is simply not keeping track. I get it—it might seem like another thing to add to your to-do list. But trust me, it's worth it to make sure you're getting enough protein, especially when it comes to reaping those fertility benefits.

Pre-Pregnancy Prep

Now that you've figured out your protein needs, made a plan, and have an app to track it all—you are set up for success. You just have to follow through!

Think of this as your time to prepare for your baby. Increasing your nutrient stores before you get pregnant! Often times mamas become depleted of nutrients during pregnancy and that can lead to complications and even postpartum depression. As someone who has been TTC for more than 3 years, I have a renewed sense of urgency to optimize my diet as I may be starting IVF soon. So I'm in this with you!

Remember, this journey is about taking charge and becoming EMPOWERED, being a health expert on yourself. If you start seeing improvements in your menstrual cycle—like less spotting, fewer aches, or more energy—those are big wins! Always acknowledge those along the way.

If you enjoyed this blog post, please consider sharing it with someone you think it could help! I'd love to hear your thoughts, questions, concerns, or if you just need support to talk something through—I'm always here for you. If there are any topics you'd like to see covered on the blog, let me know and I got you!

Medical Disclaimer: The information provided on this website/blog is for educational and informational purposes only and should not be construed as medical advice. It is not intended to replace consultation, diagnosis, or treatment by a qualified healthcare professional. Always seek the advice of your physician or other qualified healthcare provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay seeking medical treatment because of information provided on this website/blog. Reliance on any information provided by this website/blog is solely at your own risk

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