After spending months (or years) dieting, many women feel uneasy about the idea of eating more food—especially intentionally. But here’s the truth: staying in a constant deficit isn’t sustainable, and it can actually hold you back from achieving the strong, toned, healthy body you’re working for.
This is where the building phase comes in. Far from being “bulking” in the old-school sense, the building phase is a strategic period of eating at maintenance—or slightly above—to fuel strength, muscle growth, energy, and long-term metabolic health.
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The building phase is a planned period of fueling your body with enough calories to support strength, muscle, and metabolic health. Instead of focusing on restriction, the goal is to provide your body with the energy and nutrients it needs to grow stronger, recover better, and create the physique you want.
Why You May Need a Building Phase
You may benefit from a building phase if you:
Have been dieting for months and feel low energy or stalled progress
Want to build muscle definition and improve body composition
Struggle with plateaus in fat loss (a stronger metabolism breaks plateaus)
Notice declines in workout performance, sleep, or recovery
Are in perimenopause or menopause, when maintaining lean muscle is critical for bone, metabolic, and hormonal health
The Benefits of a Building Phase
Builds Lean Muscle Muscle is metabolically active tissue. More muscle = more calories burned at rest, better insulin sensitivity, and a stronger, more toned look.
Boosts Metabolism Feeding your body properly increases energy expenditure, making future fat loss phases easier and more effective.
Improves Energy & Mental Focus Eating enough carbs and fats restores energy, sharpens focus, and reduces food preoccupation.
Enhances Recovery & Sleep More fuel = faster repair of muscle tissue, better hormone regulation, and deeper, restorative sleep.
Creates Long-Term Sustainability Learning to thrive at maintenance helps you ditch yo-yo dieting and build a body (and habits) you can sustain for life.
How to Do the Building Phase
Length: Typically 3–6 months (or longer, depending on goals)
Calories: Increase to at least maintenance; small surplus (+100–300 calories/day) may be added for lean muscle gain
Macros: High protein remains a priority; carbs are key for training and recovery
Mindset: Expect the scale to shift slightly as muscle and glycogen increase—focus on body composition, not just weight
What Happens After a Building Phase?
After fueling and training through a building phase, you’ll emerge stronger, with more lean muscle, improved metabolic health, and a body better primed for fat loss (if that’s your next goal). Most women find they look leaner after a build because muscle creates shape and definition—even at a slightly higher weight.
Free Macro Calculator
Personalized to your body, goals, and measurements. You will receive detailed macros for meals, sample day of eating, food selection guidance, hydration + daily supplement suggestions, and more.
The building phase isn’t about “gaining weight”—it’s about gaining strength, health, and freedom. It’s a critical step in escaping the endless cycle of dieting and creating the strong, energized body you deserve.
👉 If you’re ready to enter your building phase with confidence, I can help design a personalized plan tailored to your body, hormones, and goals in my private women’s weightloss & lifestyle coaching group.
When you think of protein sources, nutritional yeast probably isn’t the first thing that comes to mind. In fact, it might not even be on your radar at all. But as a nutritionist and weight loss coach who’s helped hundreds of women over 40 reclaim their health, I can tell you: nutritional yeast (aka “nooch”) deserves a spot in your pantry.
This golden flake packs a surprising protein punch, offers an impressive list of health benefits, and is versatile enough to sneak into everyday meals. Whether you’re plant-based, dairy-free, or just looking to boost your protein in creative ways, keep reading—you’re going to want this ingredient in your life.
What is Nutritional Yeast?
Nutritional yeast is a deactivated yeast (usually Saccharomyces cerevisiae) that is grown on molasses or sugar beets, harvested, heated, and dried. Unlike baking yeast or brewer’s yeast, nutritional yeast doesn’t cause dough to rise and it won’t ferment anything. It has a naturally cheesy, nutty, savory flavor, making it a favorite among vegans and health-conscious eaters.
It’s available in both flake and powder form, and you can typically find it in the bulk aisle or natural foods section of your local grocery store. Popular brands include Bragg, Bob’s Red Mill, and Red Star.
Nutritional Breakdown: Why Nooch is a Protein Powerhouse
Here’s where nutritional yeast really shines. Just 2 tablespoons of fortified nutritional yeast provide:
8-10 grams of complete protein
3-4 grams of fiber
High levels of B-vitamins (including B12 in fortified versions)
Zinc, magnesium, selenium, and manganese
Zero sugar and minimal carbs/fat
What Makes It a Complete Protein?
Nutritional yeast contains all nine essential amino acids, making it one of the rare plant-based complete protein sources. That means your body can actually use it efficiently for building muscle, supporting metabolism, and keeping you full longer.
Comparing Nutritional Yeast to Other Protein Sources
Protein Source
Serving Size
Protein per Serving
Complete Protein?
Nutritional Yeast
2 tbsp (16g)
8–10g
Yes
Egg
1 large
6g
Yes
Chickpeas
1/2 cup
7g
No
Almonds
1 oz
6g
No
Quinoa
1 cup cooked
8g
Yes
Health Benefits Backed by Science
Let’s look at the science behind nutritional yeast’s benefits:
1. Supports Lean Muscle and Fat Loss
Thanks to its high protein content, nooch can help preserve muscle mass during weight loss. According to a study published in Nutrients, consuming adequate protein increases satiety, supports metabolic rate, and protects lean muscle during calorie restriction (Nutrients, 2019).
2. Boosts Energy and Brain Function
Fortified nutritional yeast is rich in B-complex vitamins, especially B12, which is essential for energy production, cognitive health, and red blood cell formation. A study published in the American Journal of Clinical Nutrition found that adequate B12 intake is linked to better mood and energy levels, especially in older adults (AJCN, 2010).
3. Immune System Support
Beta-glucans in nutritional yeast have been shown to stimulate immune cells and enhance the body’s defense mechanisms. A 2013 clinical trial found that athletes who supplemented with nutritional yeast had fewer upper respiratory infections (British Journal of Nutrition, 2013).
4. Gut Health and Digestion
The fiber in nutritional yeast feeds healthy gut bacteria and helps regulate digestion. While it’s not a probiotic itself (it’s deactivated), it can play a role in promoting better gut balance.
Ways to Use Nutritional Yeast
This is where nutritional yeast shines: it’s a stealthy flavor enhancer and protein booster. Here are my favorite ways to sneak it in:
1. Sprinkle It On:
Popcorn (hello, cheesy flavor with no dairy!)
Roasted vegetables
Baked potatoes
Avocado toast
Scrambled eggs or tofu
2. Blend It In:
Smoothies (trust me, just a tsp blends right in)
Salad dressings
Dips like hummus or guacamole
Vegan sauces and soups
3. Cook With It:
Stir into mashed potatoes or cauliflower mash
Mix into pasta or zoodles with olive oil
Add to grain bowls for extra flavor and nutrients
Recipes Featuring Nutritional Yeast
1. Vegan “Cheesy” Sauce
Ingredients:
1/2 cup cashews (soaked for 2 hours)
1/4 cup nutritional yeast
1 clove garlic
1/2 tsp turmeric
1 tbsp lemon juice
3/4 cup water
Salt to taste
Instructions: Blend all ingredients until creamy. Use over steamed veggies, grain bowls, or pasta.
2. Protein-Packed Salad Dressing
Ingredients:
2 tbsp nutritional yeast
1 tbsp tahini
1 tbsp apple cider vinegar
1 tsp Dijon mustard
1 tbsp olive oil
2 tbsp water
Instructions: Whisk together or blend for a creamy, high-protein dressing. Great on kale or quinoa salads.
3. Cheesy Roasted Chickpeas
Ingredients:
1 can chickpeas (drained and rinsed)
1 tbsp olive oil
2 tbsp nutritional yeast
1/2 tsp garlic powder
Salt and pepper to taste
Instructions: Roast at 400F for 30-35 mins until crispy. Makes a great snack or salad topper.
Can You Supplement With Nutritional Yeast?
Yes—but moderation is key. While it’s packed with nutrients, some people may be sensitive to the compounds in yeast, especially those with yeast allergies or IBD. Look for fortified versions to ensure you’re getting B12 if you follow a plant-based diet. A daily serving (1-2 tbsp) is plenty to reap the benefits without overdoing it.
Who Should Consider Adding It?
Vegans/vegetarians looking for complete proteins
Women over 40 needing more B12 and lean protein support
Anyone looking to boost their protein intake creatively
Individuals seeking immune and energy support
Things to Watch Out For
MSG concerns: Nutritional yeast contains naturally occurring glutamic acid, but it is not the same as synthetic MSG.
Fortification: Make sure your brand is fortified with B12 if you need it.
Storage: Store in a cool, dry place to keep it fresh for 6-12 months.
Final Thoughts: Nooch is the Unsung Hero of the Pantry
How Nutritional Yeast Supports a Vegan or Vegetarian Diet
For anyone following a vegan or vegetarian lifestyle, getting enough complete protein, vitamin B12, and savory umami flavor can be a challenge. Nutritional yeast—aka “nooch”—checks all those boxes and more.
1. It’s a Rare Plant-Based Complete Protein
Most plant-based proteins are incomplete, meaning they lack one or more essential amino acids. Nutritional yeast is a complete protein, providing all 9 essential amino acids your body needs to build and repair tissues, support metabolism, and maintain muscle mass.
This makes it especially valuable for vegans and vegetarians who may not get enough amino acid diversity from plants alone.
2. It’s a Vegan-Friendly Source of Vitamin B12
Vitamin B12 is almost exclusively found in animal products, which puts vegans at risk of deficiency. Fortified nutritional yeast contains 100–200% of your daily B12 needs in just one tablespoon, making it an easy and effective way to support energy, mood, and nervous system health.
🌿 Tip: Always check the label—not all brands are B12-fortified.
3. It Adds Cheesy, Savory Flavor—Without the Dairy
One of the most beloved uses of nutritional yeast is as a cheese alternative. It brings a rich, umami depth to foods without needing Parmesan or cheddar. Perfect for anyone who’s lactose intolerant, avoiding dairy, or just wants a healthier swap.
Use it in:
Vegan mac and cheese sauces
Creamy cashew dips
Pesto without the cheese
Vegan Alfredo sauce
Mashed potatoes or cauliflower
4. It Helps Boost Daily Protein Without Protein Powders
If you’re aiming for 60–100+ grams of protein per day on a plant-based diet, every bit counts. Sprinkling 1–2 tablespoons of nooch into meals adds 8–10 grams of protein with virtually no prep or cleanup.
Pair it with other plant-based proteins like:
Lentils
Chickpeas
Tofu or tempeh
Whole grains like quinoa or farro
5. It’s Versatile & Easy to Add to Almost Any Meal
Think of it as a seasoning and a supplement. You can add it to:
Pasta dishes
Popcorn
Avocado toast
Vegan egg scrambles (tofu or chickpea-based)
Salads and grain bowls
Smoothies (yes, just a little blends right in)
If you’re looking for an easy, nutrient-dense way to boost your protein intake, nutritional yeast is a powerhouse hiding in plain sight. With its cheesy flavor, high bioavailable protein, and immune-boosting benefits, it’s an ideal companion in any midlife nutrition strategy—especially if you’re trying to lose weight, manage energy levels, or cut back on animal products.
As always, balance is key. Use it to complement your meals, not replace other whole-food proteins. And if you’re unsure how to integrate it into your daily routine, that’s where a coach (hi, that’s me!) can help.
I write 3 essays per week on Lifestyle Medicine for women in midlife on what is happening in the body and what to do about it. No fluff, no hype. Free.
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