Protein Myths: Fads, Facts and Viral Cheesecake
Let’s be real: protein is probably the most misunderstood nutrient in the women’s wellness world. I see it every single day in my practice. You’re trying to do the “right thing”—grabbing the peanut butter, the bean salad, or the “protein” ball—only to find yourself hangry an hour later with zero energy.
I recently took these truths to the big screen on WFAA to help my fellow Texans cut through the noise. To be clear; there isn’t a war on protein. But, we could be doing it more balance with better quality choices!
Why Protein Is the Secret to Your Metabolism
Protein isn’t just for bodybuilders. It is essential for metabolic health at every stage of life.
The Thermic Effect of Food (TEF)
Protein has the highest thermic effect of all macronutrients, meaning your body burns more calories digesting protein than it does digesting carbohydrates or fat. This is one reason higher-protein diets consistently outperform low-protein diets for fat loss in controlled trials.
Muscle Is Metabolic Real Estate
Lean muscle is metabolically active tissue. Adequate protein intake preserves muscle during weight loss, helping maintain resting energy expenditure. No—protein does not make women “bulky.” It makes you metabolically efficient and resilient.
The Hunger Crusher
Protein slows gastric emptying, stabilizes blood sugar, and increases satiety hormones like GLP-1 and PYY. Translation: fewer cravings, steadier energy, and less mindless snacking.
1. How Much Protein Do You Actually Need?
Most Americans are consuming enough protein to avoid deficiency—but not enough to thrive.
The RDA (0.8 g/kg) is the minimum to prevent deficiency, not the optimal intake for metabolic health.
What the research supports:
- 1.2–1.6 g/kg body weight for energy, appetite control, and muscle maintenance
Example: 150-lb Woman
- RDA: ~55 g/day (bare minimum)
- Optimal range: ~80–110 g/day
- Practical target: 25–35 g per meal
This is where most women fall short—especially at breakfast and lunch.
2. The Biggest Protein Mistake: The “Halo Effect.”
One of the most common errors I see in practice is assuming a food is a “protein” simply because it contains some protein.
The “Fake Protein” All-Stars
- Peanut butter: ~7 g protein per 190 calories (mostly fat)
- Black beans: ~7 g protein per ½ cup, high in carbs and low in leucine
- Energy balls: Typically dates, oats, and nut butter with 3–6 g protein
Truth bomb: These are not protein foods.
Protein foods are built from protein.
3. What Actually Counts as Protein?
A true protein source should be:
- High in bioavailable amino acids
- Rich in leucine (key for muscle protein synthesis)
- Calorie-efficient
The Real Deal
Eggs, Greek yogurt or skyr, cottage cheese, wild-caught fish, and lean poultry or meat.
Whitney-Approved Shortcuts for Real Life
- Super Kalona Cottage Cheese – a complete, high-quality protein that’s easy to digest and incredibly versatile
- True Story Foods Chicken Breast & Single-Serve Deli Meats – minimally processed, clean-label, and perfect for quick meals
- The New Primal Meat Sticks – convenient, savory protein on the go
- Egglife Power Pasta – a lower-carb way to keep pasta on the menu without blood sugar spikes
4. Easy, High-Protein Recipes (No Guesswork Required)
Viral Cheesecake Yogurt Bowl (Protein-Forward Version)
This trending bowl gets a serious protein upgrade using Super Kalona whipped cottage cheese.
Ingredients
- ¾ cup Super Kalona Cottage Cheese, whipped until smooth
- 1 tsp vanilla extract
- Cinnamon to taste
- 2–3 Nairn’s Gluten-Free Graham Crackers, crushed
- 2 Tbsp chia berry compote (berries + chia seeds simmered and cooled)
Directions
- Whip cottage cheese until creamy and cheesecake-like.
- Add vanilla and cinnamon.
- Top with crushed grahams and chia berry compote.
Why it works:
This bowl delivers slow-digesting casein protein, fiber, and steady blood sugar—without the crash of traditional desserts.
30-Gram Protein Chicken & Tomato Salad
Perfect for lunch or dinner when you want something fresh and filling.
Ingredients
- 4–5 oz True Story Foods Chicken Breast, sliced
- Mixed greens
- Cherry tomatoes
- Olive oil + balsamic vinegar
- Salt and pepper
Directions
- Toss greens and tomatoes with a light vinaigrette.
- Top with warm or chilled chicken breast.
Protein: ~30 g
Why it works:
Lean protein + fiber-rich produce = satiety without excess calories or hidden oils.
Protein Snack Box: Veggie Skewers & Deli Meat
An easy snack or light meal that actually satisfies.
Ingredients
- True Story Foods single-serve deli meat, rolled or folded
- Cherry tomatoes
- Sliced cucumbers
- Optional: olives or mustard for dipping
Directions
- Thread tomatoes and cucumbers onto skewers.
- Pair with deli meat for dipping or rolling.
Why it works:
High-protein, low-effort, and portable—without relying on bars or ultra-processed snacks.
5. The 10-Second Protein Label Hack
When evaluating any “protein” snack:
- Check the grams:
- Aim for 15–20 g protein minimum
- Use the 1:10 rule:
- ~1 g protein per 10 calories
- Example: 20 g protein ≈ 200 calories
- Read the first ingredient:
- If it’s sugar, syrup, or dates—it’s dessert, not protein
[WATCH THE FULL WFAA SEGMENT HERE]
Bottom Line
Protein is not a trend—it is a metabolic necessity, especially for women. When you prioritize high-quality, bioavailable protein sources like True Story Foods and Super Kalona, you remove the guesswork, stabilize blood sugar, and make fueling your body simple and sustainable.
If you’re ready to stop feeling tired, stop chasing cravings, and finally understand how to support your metabolism—this is where the work begins.
