Protein and Menopause: Why It Matters More Than Ever

As a nutrition coach working with women in midlife, one of the most common questions I’m asked is: "How much protein do I really need?"

It’s a fair question, especially if you're dealing with weight changes, muscle loss or fatigue during menopause. And the truth is, most women aren’t getting quite enough – or aren’t spreading it out in a way that makes the most of its benefits.

In this post, we’ll look at why protein becomes more important as we age, especially during and after menopause, and how aiming for around 30g per meal can support weight management, energy, and muscle tone…without turning you into a bodybuilder!

What is protein, and what does it do?

Protein is one of the three main macronutrients (along with carbohydrates and fat), but unlike the other two, its primary job isn’t energy. Protein is used to build and repair almost every structure in the body – from muscle and bone to hormones, immune cells, enzymes, and even skin and hair.

Protein is made up of amino acids. Some we can make ourselves, but nine of them – known as essential amino acids – have to come from food. Animal proteins (like chicken, fish, eggs, dairy) tend to contain all nine. Plant proteins often don’t, which is why variety is key if you follow a vegetarian or plant-based diet.

Give morning porridge a protein boost by adding mixed seeds (chia, flax, pumpkin)

Why protein matters during menopause

Oestrogen has a protective effect on muscle, bone and metabolism. As it declines during perimenopause and after menopause, we naturally start to lose muscle mass and bone density, and this happens more quickly than most people realise.

This muscle loss, if not addressed, contributes to a slower metabolism, increased fat storage (particularly around the middle), weaker bones, and reduced strength and energy. This is where protein comes in.

Increased protein needs

As we age, our bodies become less efficient at using the protein we eat. This means we need more of it to maintain the same level of function, particularly when it comes to preserving muscle mass.

It’s not just about how much you eat overall, but also how you spread it out across the day. Research suggests that getting around 30 grams of protein per meal is optimal for stimulating muscle protein synthesis, which is the process that helps us build and maintain lean muscle. Smaller amounts at each meal just don’t have the same effect.

Top 10 Benefits of Protein in Midlife

1. Protects lean muscle – helps counteract age-related muscle loss.

2. Boosts metabolism – muscle burns more energy at rest than fat does.

3. Improves satiety – helps you feel fuller for longer, reducing snacking and cravings.

4. Supports weight management – key for fat loss and preserving strength.

5. Strengthens bones – essential alongside calcium and vitamin D.

6. Helps regulate blood sugar – slowing down the digestion of carbohydrates.

7. Supports hormone and enzyme production – vital as hormonal balance shifts.

8. Enhances immune function – through the production of immune cells and antibodies.

9. Improves recovery from exercise – especially important for active women.

10. Supports skin, hair and nails – maintaining structural integrity during hormonal changes.

    
    

How much protein should you aim for?

The bare minimum to avoid deficiency is 0.8g of protein per kg of body weight per day. But that’s just a starting point.

For women going through menopause – especially those focused on fat loss, strength, or health optimisation – the target is closer to 1.2–1.5g of protein per kg of body weight per day…split across three meals, ideally with ~30g of protein per meal.

This may sound like a lot at first, but with a bit of planning, it’s absolutely achievable through food.

What does 30g of protein look like?

Here are some practical examples of how you can hit the 30g mark per meal:

Breakfast

• 3 eggs + 150g Greek yoghurt = ~30g

• Porridge made with soy milk + scoop of protein powder + seeds = ~30g

• Tofu scramble (150g) with wholegrain toast = ~28–30g

Lunch

• Chicken breast (100g) + quinoa salad + feta = ~32g

• Lentil and chickpea stew with wholegrain bread = ~30g

• Tuna (100g) + mixed bean salad = ~30g

Dinner

• Grilled salmon (150g) + sweet potato + greens = ~35g

• Tempeh stir fry (150g) with brown rice = ~30g

• Turkey mince chilli + black beans = ~30g

Snacks can also help you top up your intake: boiled eggs, Greek yoghurt, edamame, cottage cheese or even a small handful of nuts can contribute.

Boost egg dishes with spinach and mushrooms

Animal vs plant-based protein: what’s the difference?

Both can be part of a healthy diet. Animal sources like fish, eggs, chicken and dairy are complete proteins and tend to be more concentrated, meaning you need smaller portions to reach your targets.

Plant-based sources (tofu, lentils, nuts, grains) can absolutely work, you just need to be more mindful of combining them and watching overall intake. Tempeh, tofu, soy milk and legumes are some of the most useful plant-based proteins for midlife women.

That said, there are a few considerations:

• Some soy products contain isoflavones which may mimic oestrogen. For most women, moderate amounts (e.g. tofu, tempeh, edamame) are fine, and some studies suggest benefits for cholesterol and hot flushes.

• Dairy can be helpful for calcium and B vitamins, but not everyone tolerates it well. Goats’ milk and lactose-free options are gentler for some.

Always opt for whole food sources over ultra-processed options like protein bars (usually packed with sugar) or plant-based meat alternatives when possible.

Tips for increasing protein intake

• Eat protein with every meal – don’t save it all for dinner.

• Plan ahead – build meals around your protein source.

• Combine plant proteins – e.g. beans and rice, or oats and seeds.

• Try new sources – tempeh, cottage cheese, quinoa, legumes, oily fish.

• Don’t overdo it – more is not always better. Too much protein, especially from red meat or processed sources, can have downsides.

In general, most people do not need protein supplements. Whole food sources provide far more than just protein, they bring with them fibre, vitamins, minerals and phytonutrients that powders can’t match.

Getting enough protein – and spreading it out evenly across the day – is one of the simplest and most effective changes you can make to support your body during menopause. It helps maintain muscle, supports metabolism, keeps you satisfied, and underpins all sorts of hormonal and cellular processes that become more vulnerable with age.

If you’re unsure where to start, look at your current intake. Are you getting protein with every meal? Are your portions enough to reach that 30g threshold? And, most importantly, does your routine reflect your body’s needs now, not what they were 10 years ago?

Small changes, made consistently, can have a big impact on menopause weight loss. And protein is a good place to start.

Have a question or want to know more about my 1:1 personalised nutrition and weight loss coaching for women in midlife? Please get in touch and let’s have a chat.

A 100g portion of salmon adds 30g of protein to your meal