How Much Protein Do Women Really Need During Perimenopause and Menopause?
When most women think about nutrition during menopause, they often focus on calories, carbohydrates, or cutting out certain foods.
But one of the most important nutrients for supporting your body during the menopause transition is often overlooked: protein.
Protein plays a critical role in maintaining muscle mass, supporting bone health, aiding recovery, and helping you feel fuller for longer. Yet many women aren't eating enough of it.
This was something I became much more aware of as I learned about the changes happening during perimenopause. Like many women, I was focused on eating "healthy" but wasn't paying much attention to how much protein I was actually consuming. Once I started prioritising protein, I noticed improvements in my energy, recovery, and ability to stay satisfied between meals.
Why Protein Matters More During Menopause
As we age, we naturally lose muscle mass.
In fact, women can begin losing muscle from their 30s onwards, and this process often accelerates during and after menopause due to declining estrogen levels.
This matters because muscle helps:
Support metabolism
Improve strength and mobility
Protect bone health
Improve balance and reduce injury risk
Support healthy ageing
Protein provides the building blocks your body needs to maintain and repair muscle tissue.
How Much Protein Do Women Need?
The Recommended Dietary Intake (RDI) is approximately 0.75 grams of protein per kilogram of body weight for women.
However, many experts believe women in midlife may benefit from higher intakes to support muscle maintenance and healthy ageing.
A practical target for many women during perimenopause and menopause is:
1.2–2 grams of protein per kilogram of body weight per day.
For example:
60kg woman = 72–120g protein daily
70kg woman = 84–140g protein daily
80kg woman = 96–160g protein daily
Individual needs will vary depending on age, activity levels, health status, and goals.
What Does That Actually Look Like?
When you’re starting out, it can be difficult to ensure your body is getting the right amount across a day. I recommend an app like MyFitness Pal to help you track your consumption of macros. Start at the lower end of the targets above. Build up to more as you create different habits and behaviours.
Examples include:
2 eggs = approximately 12g
150g Greek yoghurt = approximately 15g
100g chicken breast = approximately 30g
100g salmon = approximately 25g
½ cup lentils = approximately 9g
Protein powder serving = approximately 20–30g
Rather than loading all your protein into dinner, aim to include a source of protein at every meal.
Swapsies! Simple Ways to Increase Your Protein Intake
Increasing your protein intake doesn't have to mean eating chicken breast at every meal. Sometimes small swaps can make a big difference.
Here are a few changes I've made myself:
🥤 Choose higher-protein smoothie ingredients
When I make smoothies, I often use a high-protein almond milk and add protein powder to help make the meal more satisfying and balanced.
🥣 Swap regular yoghurt for Greek yoghurt
Greek yoghurt contains significantly more protein than many standard yoghurts and makes a great breakfast or afternoon snack. My personal favourites are Kalo and Cyclops, but there are plenty of options available.
🥯 Try high-protein baking recipes
I've recently started making my own protein bagels. They're surprisingly easy to make, cost much less than store-bought versions, and are a great way to add extra protein to breakfast or lunch. If you're active on social media, there are some fantastic recipe creators sharing simple high-protein ideas. I found a good recipe from this guy on Insta: [link]
💡 Focus on adding rather than restricting
Instead of worrying about what to cut out, ask yourself: "How can I add a source of protein to this meal?" Small changes repeated consistently often have the biggest impact.
Protein-Rich Foods to Include in Your Meals
🥚 Eggs
🐟 Fish and seafood
🍗 Chicken and lean meats
🥛 Greek yoghurt and cottage cheese
🫘 Beans, lentils and chickpeas
🌱 Tofu and tempeh
🥜 Nuts and seeds
🥛 Protein-fortified dairy or plant-based alternatives
Protein and Amino Acids: Why They Matter
Protein is made up of smaller building blocks called amino acids. Think of amino acids as the raw materials your body uses to build, repair, and maintain tissues.
But amino acids do much more than support muscles. They are involved in the production of:
Neurotransmitters such as serotonin and dopamine, which influence mood, motivation, focus, and emotional wellbeing.
Hormones and enzymes that help regulate countless processes throughout the body.
Collagen, which supports healthy skin, joints, bones, and connective tissues.
Immune cells, helping your body defend itself against illness and infection.
During perimenopause and menopause, when women may be experiencing changes in mood, energy, recovery, body composition, and overall wellbeing, consuming adequate protein helps provide the amino acids your body needs to support these essential functions.
While protein isn't a magic solution for menopause symptoms, ensuring you're eating enough can help support many of the systems undergoing change during this transition.
Common Protein Mistakes
Skipping protein at breakfast
Many breakfasts are high in carbohydrates but low in protein, which can leave you feeling hungry again shortly afterwards.
Focusing only on calories
Eating less isn't always the answer. The quality of what you eat matters too.
Not eating enough after exercise
Protein supports muscle recovery and adaptation after training.
Final Thoughts
Protein isn't just for athletes or bodybuilders.
It's one of the most important nutrients for supporting strength, energy, recovery, and healthy aging during perimenopause and menopause.
You don't need to overhaul your entire diet overnight. Start by looking at one meal each day and asking yourself:
"Where is my protein source? What can I add to this meal to add more protein?”
Small, consistent changes can have a powerful impact on how you feel now and in the years ahead.
Download the Girls Gone Strong Protein Cheat Sheet and Protein Portions Guide
StrongHer with Meredith
Evidence-based coaching and education to help women navigate perimenopause and menopause with confidence. GGS Certified and resources created are my own, GGS or from research.
This article is intended for educational purposes only and should not replace personalised medical advice. Please consult your healthcare provider regarding your individual circumstances.
