There’s no denying—the food we put into our bodies is one of the most powerful ways we can support our energy levels and overall health. Which is why 2024 feels like the “year of protein”—there’s never been such an emphasis on this macronutrient that plays a crucial role in so many aspects of our health. Protein is essential for building muscle, balancing hormones, and reaching peak vitality.

When it comes to balancing a busy schedule with healthy eating, the struggle is real. But whether you’re juggling career, personal pursuits, family, or all of the above—finding simple ways to nourish our bodies is essential for showing up as our best selves. I’ve shared before exactly how to meal prep for a week of healthy eating, but for those specifically looking to up their protein intake? High-protein meal prep is a game-changer. Read on for a few ways that I’ve been getting in my grams of protein by prepping on the weekend so I’m able to stay on track during even the busiest weeks.

Why Focus on High-Protein Meals?

Protein is a powerhouse nutrient that keeps you feeling full longer, supports muscle health, and helps regulate various bodily functions. For women at every age, it’s particularly important to get adequate protein to manage weight and prevent muscle loss. By meal prepping high-protein meals you can quickly throw together throughout the week, you’ll be that much more likely to reach for something really nourishing—instead of that handful of goldfish.

Your High-Protein Meal Prep Cheat Sheet

1. Take a “Building Block” Approach

Every weekend, I make handful of simple “building block” recipes that I can use as a jumping off point for countless nourishing meals during the week. Roasted veggies can top a salad or fill a sandwich. A pot of quinoa forms the base of a grain bowl, or can become a cozy breakfast porridge. And most importantly for today’s article, make a large batch of one or two types of protein that can appear in different meals throughout the week. These base recipes are infinitely versatile, and part of the fun is getting creative and figuring out different ways to use them. 

2. Plan Your Protein Sources

Start by listing protein-rich foods that you (and your family, if you’re feeding others!) enjoy eating in various ways. Examples: chicken that can go on a sandwich and in a salad. Tofu that can be tossed into a stir fry or baked with veggies. Beans that can fill a taco or add heft to a salad. Once you’ve locked on a couple protein sources for the week, purchase enough for multiple meals, then prepare all at once to save time later.

3. Use that Slow Cooker or Instant Pot

This is the beauty of set-it-and-forget-it! Toss your protein picks into a slow cooker or an Instant Pot with your favorite spices and a splash of broth. The end result is perfectly cooked, pull-apart tender goodness that can be tossed into just about anything from quick salads to cozy soups throughout the week.

4. Plan a Protein-Packed Breakfast

Experts are increasingly learning the importance of sufficient protein at breakfast. To get the most bang for your nutrition buck, aim to consume around 30 grams of high-quality protein. This amount provides essential amino acids for muscle repair and growth, supports hormone regulation, and helps stabilize blood sugar levels.

I like to hard boil some eggs to slice up on grain-free toast, or make a batch of these power greens breakfast bites. You can also pre-measure the ingredients for a protein-packed smoothie into your blender and pop it into the fridge. Just add the almond milk (or other liquid) the next morning and blend it up!

5. Don’t Forget Power Snacks

Snacks are often the place where our healthy eating goals fall off the rails. When I prepare high-protein snacks at the start of the week, I’m that much more likely to stay energized and avoid “random” snacking when I’m not actually hungry. My go-to lately is a 1/2 cup of my probiotic yogurt topped with raspberries (for a protein-fiber combo!) I also love to meal prep a batch of chia pudding, and these raspberry cocoa energy balls taste like dessert but are full of wholesome ingredients.

6. Batch cook legumes

Lentils, beans, and chickpeas are excellent plant-based protein sources and can be cooked in large quantities. Cook a big batch at the beginning of the week; these can serve as a base for so many delicious dishes, from salads to stews. I’ll often rinse and drain a can of white beans and add it to a kale salad with pumpkin seeds, avocado, and my shallot vinaigrette. The kale is sturdy enough to hold up for a few days in the fridge without getting wilty—it actually gets better with time.

7. Build a protein bowl

One of my favorite workday lunches is a protein bowl full of veggies and protein—which is so easy when I’ve meal prepped at the beginning of the week. I’ll grab my salad greens, top with my pre-cooked protein, then add delicious toppings to amp up the flavor: leftover roasted veggies, nuts, seeds, goat cheese, and some type of dressing that I’ve pre-made (usually my Sunday Night vinaigrette.) Each bowl is full of flavor and never gets old, since they’re so customizable.

8. Stock up on high-protein staples

There are a few high-protein staples I always keep on hand so I can literally just grab something when I have no time. Although these don’t require “prep,” they’re great to keep on your weekend grocery list to stock your snack drawer!

1. Epic Maple-Glazed Salmon Bites
2. Unbun Everything Bagels
3. Banza Pasta
4. Chomps Snack Sticks
5. Good Culture Cottage Cheese

Imagine starting your week with a fridge packed full of the makings for delicious meals that will keep you energized. There’s truly no better feeling! Yes, it’s about saving time, but it’s also about filling your life with meals that are joyful to eat and make you feel great. With a little planning on the front end, you can eat a healthy, protein-rich diet throughout the week no matter how busy life gets.

For me, the keys to successful meal prep are variety and lots of flavor — keep things interesting by experimenting with different proteins, spices, and cooking methods each week so you’re always excited about those healthy meals in the fridge. Happy prepping!

As someone deeply steeped in the wellness space, understanding the best probiotics for women is one of the few things that still remains a mystery. Lymphatic drainage? Got it. Balancing my blood sugar? You bet. I’ve even cracked the code on the perfect proportions of protein in my diet. But when it comes to understanding the best probiotics for women, I still find myself with a good many questions.

Through influencer testimonials and splashy ads, you’ve likely heard the ever-ambiguous touting of “gut health” thrown around. But… what does that mean? And does it go beyond the occasional (or not-so) bloating episode that all the “hot” girls claim to experience online?

With these questions in mind, it’s time for an expert to set the record straight. Because even if we’re taking our probiotics every day—and can feel their supposed benefits—I’m sure we’re all craving some clarity as to how they impact our bodies. And of course, whether or not we’re taking the best probiotics we can be.

Featured image from our interview with Janessa Leoné by Teal Thomsen.

The Best Probiotics for Women: An Expert’s Insight

As it turns out, the benefits of probiotics for women go way beyond the gut. For answers and insights, I spoke with Dr. Barry Peskin, obstetrician-gynecologist and Medical Advisor for Happy V. With everything from increasing fertility to improving skin, probiotics are worth the hype. Below, we get into the nitty-gritty of all things probiotics for women. From who should take them to side effects to understanding the difference among prebiotics, probiotics, and postbiotics (you know you’re curious)—consider this your one-stop shop to all things probiotics.

Plus, keep scrolling for the best probiotics for women our editors swear by. We’re sharing the pros and cons of our favorite brands—and we’re not shying away from sharing our true experiences. Everything you’ve ever wanted to know, you can trust: it’s right here.

Dr. Barry Peskin

Dr. Barry Peskin is an obstetrician-gynecologist in Coral Springs, Florida and is affiliated with Cleveland Clinic Hospital. He completed his obstetrics and gynecology residency at Hillbrow Hospital in Johannesburg, and an obstetrics and gynecology residency, including one year as Chief Resident, at Mt. Sinai Medical Center in Cleveland. He received his medical degree from University of the Witwatersrand and has been in practice for more than 20 years.

How Probiotics Benefit Women’s Health

Probiotics are supplements that contain some of the types of good bacteria that live and thrive in your bowel. They’re important for women for several reasons. They can help to:

Improve gut health. Probiotics can help keep the gut microbiome healthy, which can improve digestion, reduce bloating and gas, and boost the immune system.

Improve vaginal health. Probiotics can help to prevent yeast infections, bacterial vaginosis, and other vaginal infections.

Increase fertility. Probiotics may help to increase fertility by improving the health of the uterus and fallopian tubes.

Reduce the risk of autoimmune diseases. Probiotics may help reduce the risk of autoimmune diseases, such as rheumatoid arthritis and lupus. Women are two to six times more likely to experience irritable bowel syndrome than men, with inflammatory bowel disease being diagnosed at a rate of 2:1 in women compared with men.

Improve skin health. Probiotics may help to improve skin health by reducing inflammation and acne.

Increase energy levels. Probiotics may help to increase energy levels by improving digestion and nutrient absorption.

Reduce stress levels. Probiotics may help to reduce stress levels by reducing cortisol levels.

How to Know if You Should Be Taking Probiotics

Not everyone needs to be taking a probiotic. Probiotics are beneficial bacteria that can be found in some foods and supplements. While they can help improve gut health and vaginal health, probiotics are not necessary for everyone.

There are a few groups of people who may benefit from taking probiotics, including:

• People who are taking antibiotics. Antibiotics can kill both good and bad bacteria in the gut. Probiotics can help restore the balance of bacteria in the gut after taking antibiotics.
• People with digestive problems. Probiotics can help to improve digestion and reduce symptoms of irritable bowel syndrome (IBS), inflammatory bowel disease (IBD), and other digestive problems.
• People with vaginal infections. Probiotics can help to prevent and treat yeast infections and bacterial vaginosis.
• People with immune system disorders. Probiotics may help to boost the immune system and fight off infection.

Prebiotics vs. Probiotics vs. Postbiotics

Prebiotics, probiotics, and postbiotics are all important for gut health. They work together to create a healthy balance of bacteria in the gut.

• Prebiotics are non-digestible carbohydrates that feed probiotics. They are found in many fruits, vegetables, and whole grains.
• Probiotics are live bacteria that are good for your health. They are found in some foods, such as yogurt, sauerkraut, and kimchi, and they can also be taken as supplements.
• Postbiotics are the byproducts of probiotics. They are produced when probiotics break down food and other substances in the gut. Postbiotics can have a number of health benefits, including improving digestion, boosting the immune system, and reducing inflammation.

The Best Probiotic Strains for Women

There are several different strains of probiotics that are beneficial for women. Some of the most common strains include:

• Lactobacillus rhamnosus HN001 and Lactobacillus reuteri HR7. These two strains are specifically designed to support vaginal health. They can help to prevent and treat yeast infections, bacterial vaginosis, and other vaginal infections.
• Lactobacillus acidophilus LA-14. This strain is a general-purpose probiotic that can help improve gut health. It can help improve digestion, reduce bloating and gas, and boost the immune system.
• Bifidobacterium lactis HN019. This strain is also a general-purpose probiotic that can help improve gut health. It can help to improve digestion, reduce bloating and gas, and boost the immune system.

Colony-Forming Units (CFUs)

Colony-forming units are used to estimate the number of viable cells of bacteria or fungi in a sample. This is done by plating the sample on a growth medium and counting the number of colonies that form. A colony is a group of cells that have grown together and formed a visible mass. The number of CFUs in a sample can be used to determine the concentration of bacteria or fungi in the sample.

Potential Side Effects of Taking Probiotics

Probiotics are generally considered safe for most people. However, there are some potential side effects, including:

• Gas, bloating, and diarrhea. These are the most common side effects of probiotics and usually go away on their own within a few days.
• Allergic reactions. In rare cases, probiotics can cause allergic reactions, such as hives, itching, and swelling of the tongue or throat.
• Severe infections. In people with weakened immune systems, probiotics can potentially cause severe infections.

The Best Probiotics for Women—Tested By Our Editors

Just Thrive Probiotic

Recommended by Edie, Wellness Editor

I don’t take a probiotic, but if I did, I would take Just Thrive! It’s what I recommend to my clients who need digestive support. It’s spore-based, meaning that it actually makes its way to your digestive tract— where it’s needed. As nourishing as probiotics can be, their journey to the intestines can be rough (especially as they pass through the stomach). Way too many probiotics die off before they get to the gut. *Note: I don’t take a probiotic because I eat a lot of fermented foods.

• Type: Capsule
• Colony Forming Units: 3 billion cells
• Dosage: 1 capsule per day
• Certified: Gluten-free, dairy-free, GMO-free

Seed DS-01 Daily Synbiotic

Recommended by Suruchi, Food Editor

I’ve been taking Seed for about three years now, and while many other supplements and greens-type powders have come and gone in my life, this is the one thing that has remained a constant. It took a while for me to notice any difference when I started taking it in terms of digestion, but after a few weeks, I started noticing an improvement in digestion and regularity. Three years later, the benefits have continued and Seed is a part of my everyday morning routine.

Pros: As Edie mentioned, a lot of probiotics don’t even make it to the gut, but Seed is designed to get where it needs to go. Their 2-in-1 nested capsule safeguards viability through digestion for delivery of an average of 100% of the probiotic starting dose to your colon.

Cons: At $50 a month, it is an added expense, but I find it has been worth it for my health. However, they’ve launched a six-month supply program instead of monthly shipments. It’s not only better for sustainability but also saves you about $90 a year!

• Type: Capsule
• Colony Forming Units: 53.6 Billion AFU
• Dosage: 2 capsules daily
• Certified: Vegan, gluten-free, dairy-free, soy-free, nut-free, shellfish-free, sesame-free, glyphosate/AMPA-free, corn-free, no binders, no preservatives

Ora Trust Your Gut High Potency Probiotic & Prebiotic

Recommended by Casey, Editorial Intern

For almost two years, I was on antibiotics almost every month for what we thought to be recurrent tonsilitis. (Surprise! It was an auto-inflammatory disorder.) These antibiotics took a toll on my gut health, and I decided to seek out a diet filled with fermented foods and plenty of fruits and veggies. My GP recommended Trust Your Gut, and I’ve been taking it for around a year and a half now. Since I integrated it into my daily routine, I experience very few moments with an upset stomach and my bloating has decreased tenfold.

Pros: This probiotic doesn’t need to be refrigerated and contains 11 clinically-studied and acid-resistant strains.

Cons: It’s a bit on the pricey side (as many probiotics are), which is really the only downside I’ve experienced with this product. 

• Type: Capsules
• Colony Forming Units: 52 Billion CFU
• Dosage: 1 capsule at night and 1 capsule in the morning 
• Certified: Gluten-free, dairy-free, GMO-free, soy-free, and vegan

Happy V Prebiotic + Probiotic

Recommended by Isabelle, Managing Editor

TMI, but here we go: after three months of getting my period for five days a week, every week, I was finally able to schedule an appointment with my gynecologist. And… turns out your girl had her first yeast infection. (Hooray!) Because the prescribed medication would have interacted with other prescriptions I’m taking, I was at a loss for what to do. But then Happy V entered the chat—and my period has thankfully returned to normal.

While this prebiotic and probiotic is specifically intended to improve vaginal health, it also supports gut and immune health. Because I wasn’t expecting anything different, I wasn’t surprised when I found that I didn’t notice the positive effects of taking these supplements until about a month later. (According to reviewers of other products, there are different probiotics that produce results faster.) However, several months in, I’m happy to report that my period has returned to normal and I haven’t experienced any sniffles/illness since the holidays.

Pros: Doctor-formulated, 100% natural, subscription option, recyclable packaging, more affordable than other options

Cons: Results took about a month to notice

• Type: Capsules
• Colony Forming Units: 20 Billion
• Dosage: 2 capsules daily
• Certified: Vegan, non-GMO