Why Protein Is Making You Gain Weight

An image of protein sources overlayed with the title of the blog in white bolded heading

Wait… So Protein is Making Me Gain Weight?

If you’ve been dutifully loading up on “high-protein” snacks and wondering why your jeans still feel snug, let’s clear something up: protein isn’t the problem.

But what you think is protein? That might be the issue.

I see this happen all. the. time. Especially with women in midlife, who are finally committed to eating more protein (yay!) but accidentally tank their progress because they’re unknowingly pairing it with a boatload of fat.

Yes, I said it. The protein-packed snack you’re proud of might actually be a fat bomb in disguise.

Let’s dig in.

First, Let’s Set the Record Straight on Protein

Protein is the star of the macro show, and for good reason:

It supports lean muscle growth and maintenance.
It keeps you full for longer.
It helps regulate blood sugar.
It’s key for hormone function (yes, even in perimenopause).
It has a higher thermic effect, meaning you burn more calories digesting it than carbs or fat.

So trust me—I’m not here to vilify protein. I want you eating more of it.

But I also want you to know what you’re eating.

The Hidden Calories in “Protein” Foods

Here’s the deal: not all high-protein foods are created equal.

Some of the biggest offenders?

Peanut butter (8g protein… but 16g fat)
Cheese sticks (6g protein… but 7g fat)
Greek yogurt (varies wildly—some have more sugar than protein)
Protein balls (more like fat balls, let’s be honest)
Trail mix (you mean fat + sugar with a protein chaser?)

These foods aren’t bad. But they’re often marketed as “healthy protein snacks” and that’s where the confusion starts.

You think you’re hitting your protein goal, but really, you’re overshooting your calories thanks to all the extra fat that came along for the ride.

Quick Macro Refresher

(Because Knowledge = Power)

Protein = 4 calories per gram
Carbohydrates = 4 calories per gram
Fat = 9 calories per gram

So if your protein source is loaded with fat (hello, salami sticks), you’re doubling the calories for the same volume of food.

This matters when your goal is fat loss—or even just maintenance.

The Problem in Midlife: Hormones + Surplus Calories

In perimenopause and beyond, your body becomes more sensitive to excess calories and more resistant to burning fat.

Throw in insulin resistance, stress, poor sleep, and dropping estrogen, and it becomes the perfect storm for gaining belly fat.

So when you unknowingly eat in a surplus—especially from fat-heavy “protein” foods—it’s no wonder you feel like nothing is working.

This is why understanding how to eat actual protein (not fat disguised as protein) is so important.

What Counts as a Lean Protein?

Let’s make it easy. Here are the true MVPs of protein:

Chicken breast
Turkey breast
Egg whites
Pork loin
Shrimp
White fish
Tuna
93/7 ground beef or ground turkey
Low-fat cottage cheese
Nonfat or low-fat Greek yogurt
Whey protein isolate

These foods pack a high-protein punch with minimal fat or carbs—so you’re getting what you came for without hidden calories sneaking in the back door.

So What Should I Actually Be Eating?

The goal isn’t to become a macro robot.

But if your goal is fat loss, maintenance, or muscle gain (aka a faster metabolism), you want your protein sources to be:
✅ Lean
✅ Measurable
✅ Easy to portion

It’s not sexy. It’s not trendy. But it works.

Want a simple place to start?

📌 Hit 30–40g of protein per meal.
📌 Build meals around one of the lean sources above.
📌 Use MyFitnessPal or another app to track and adjust.

Not forever—but just long enough to get the hang of it.

The Myth of “Healthy Fats” as Protein

Let’s get one thing straight: I’m not anti-fat. You need fat for hormone production, brain health, and energy.

But when someone tells me their “protein snack” is a scoop of almond butter with chia seeds and dark chocolate chips… I have questions.

That’s not protein. That’s dessert.

Again—no food shaming here. You can eat it. But don’t call it a protein snack.

Here’s the Bottom Line

If you’re working hard, training consistently, and prioritizing protein—but the scale won’t budge, or you’re gaining weight—it’s time to check your fat intake.

More protein is great.
But more fat with your protein? That’s a recipe for surplus calories, sneaky weight gain, and lots of frustration.

Let’s stop pretending peanut butter is a protein and start fueling with intention.

Want a No-Stress Way to Get This Right?

If you're tired of guessing your portions, wondering if you’re eating “too much” or “not enough,” and want an easy place to start...

🎯 Join my 5-Day Protein Challenge.

It’s a simple, high-impact reset designed to help midlife women:

Figure out exactly how much protein you need
Learn the best lean protein sources
Build balanced meals that work with your hormones—not against them
Stop sabotaging your results with sneaky fat bombs disguised as “healthy snacks”

💥 No tracking. No obsessing. Just clarity, structure, and results.

👉 Click here to join the challenge now

Check out these studies if you’re a research nerd like me: