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How Much Protein Do Women Need During Perimenopause & Menopause? 25 Best Protein Sources
Paula Gallagher on
As women approach perimenopause and menopause, hormonal changes significantly impact muscle mass, metabolism, bone health, and overall well-being. One of the best ways to counteract these changes is by increasing protein intake. Protein plays a crucial role in preserving lean muscle mass, boosting metabolism, supporting bone strength, and stabilizing blood sugar levels—all of which are essential during this phase of life.
How Much Protein Do Women Need During Perimenopause & Menopause?
A common question is: How much protein do women over 40 need? Research suggests that daily protein intake should range between 1.0 – 1.2 grams per kilogram (kg) of body weight to maintain muscle and metabolic function. Women who are highly active or at risk of muscle loss may need between 1.2 – 1.6 grams per kilogram.
Example Protein Requirements:
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60 kg (132 lbs): 60 – 72 grams of protein per day
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70 kg (154 lbs): 70 – 84 grams of protein per day
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Highly active or strength-training women: 84 – 112 grams per day
Why Is Protein So Important During Perimenopause and Menopause?
Prevents Muscle Loss
Declining estrogen levels accelerate muscle breakdown. Without adequate protein, women lose muscle mass more quickly, leading to weaker muscles, slower metabolism, and increased fat gain.
Supports Metabolism & Weight Management
Maintaining lean muscle mass keeps your resting metabolic rate (RMR) higher, meaning your body burns more calories at rest. A high-protein diet helps prevent menopausal weight gain.
Boosts Bone Health & Reduces Osteoporosis Risk
Bone density naturally declines after 40, increasing the risk of osteoporosis. Protein, combination with calcium and vitamin D, supports strong bones and reduces fracture risk.
Stabilizes Blood Sugar & Reduces Cravings
Protein slows glucose absorption, preventing energy crashes and sugar cravings. This is particularly beneficial for hormonal balance and preventing insulin resistance, which becomes more common in menopausal women.
Supports Hormonal Balance & Mood
Protein provides essential amino acids that support neurotransmitter function, improving mood, sleep quality, and stress management. Nutrient-dense protein sources can help reduce anxiety and support mental clarity during menopause.
25 Best Protein Sources for Women Over 40
Increasing daily protein intake doesn’t have to be complicated. Here are 25 of the best protein sources, categorized into animal-based and plant-based options to fit every dietary preference.
Animal-Based Protein Sources
1. Eggs (6g per large egg): One of the most complete protein sources, rich in choline for brain health.
2. Egg Whites (3.6g per egg white): A low-calorie way to add pure protein to meals.
3. Greek Yogurt (Plain, 2%) (20g per 7 oz): Contains twice the protein of regular yogurt, plus probiotics for gut health.
4. Cottage Cheese (Low-Fat) (14g per ½ cup): A slow-digesting protein that keeps you full longer.
5. Skyr (Icelandic Yogurt) (19g per 6 oz): Thick, high-protein, and low in sugar.
6. Salmon (Wild-Caught, Cooked) (22g per 3 oz):Rich in omega-3s and high-quality protein.
7. Tuna (Fresh or Canned in Water) (25g per 3 oz): Lean, protein-packed, and great for quick meals.
8. Sardines (Canned in Water) (21g per 3.5 oz): An excellent source of protein, calcium, and vitamin D.
9. Chicken Breast (Skinless, Cooked) (26g per 3 oz): One of the leanest and most versatile protein sources.
10. Turkey Breast (Cooked, Skinless) (25g per 3 oz): Similar to chicken but slightly leaner.
11. Lean Beef (Sirloin or Grass-Fed Ground Beef, Cooked) (22g per 3 oz): A great source of iron and B12 for energy.
12. Halibut (Cooked) (22g per 3 oz): A mild-flavored, protein-rich white fish.
13. Shrimp (Cooked) (20g per 3 oz): Low in fat, high in protein, and perfect for quick meals.
14. Bison (Cooked, Ground or Steak) (24g per 3 oz): Leaner than beef, high in iron and B vitamins.
Plant-Based Protein Sources
15. Lentils (Cooked) (18g per cup): High in protein, fiber, and iron.
16. Chickpeas (Cooked) (15g per cup): Great for salads, snacks, or hummus.
17. Black Beans (Cooked) (15g per cup): Rich in fiber and antioxidants.
18. Quinoa (Cooked) (8g per cup): A complete plant protein with all essential amino acids.
19. Tempeh (Cooked, Fermented Soy) (21g per 3 oz): High in probiotics and easy to digest.
20. Tofu (Firm or Extra-Firm, Cooked) (10g per 3 oz): A versatile, plant-based protein.
21. Edamame (Boiled, Shelled) (18g per cup): One of the best plant-based protein sources.
22. Chia Seeds (5g per 2 tbsp): Great for smoothies, oats, or yogurt.
23. Hemp Seeds (9g per 3 tbsp): A high-protein seed with omega-3s.
24. Pumpkin Seeds (Raw or Roasted) (8g per ¼ cup): Protein-packed with magnesium for bone health.
25. Almonds (Raw, Unsalted) (6g per ¼ cup): High in protein, healthy fats, and vitamin E.
How to Easily Increase Protein Intake
To ensure you’re meeting your daily protein goals, try these simple strategies:
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Mix protein sources – Combine animal and plant proteins for variety.
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Snack on high-protein foods – Keep Greek yogurt, nuts, or protein bars handy.
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Include protein at every meal – A balanced protein intake prevents muscle loss.
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Consider protein powders – Whey or plant-based protein powders are excellent for smoothies, oatmeal, and baked goods.
If you’re struggling to get enough protein through whole foods, consider adding a high-quality protein powder to your diet. Whey and plant-based protein powders are excellent options that can be easily mixed into smoothies, shakes, oatmeal, and other meals for a convenient protein boost.
Village Green Apothecary offers a variety of protein powders to support your nutritional needs.
By prioritizing whole, nutrient-dense protein sources, women can preserve muscle mass, boost metabolism, and enhance overall health throughout perimenopause and menopause.
Need Help Meeting Your Protein Needs?
Not sure how to get enough protein for your needs? Our nutrition experts at Village Green Apothecary can help you find the best diet and supplements for your perimenopausal and menopausal health. Book a consultation today!
FAQ
How much protein do women need daily during perimenopause?
Most experts recommend 1.0 – 1.2 grams per kilogram of body weight, with active women needing up to 1.6 grams per kilogram to maintain muscle mass.
What are the best sources of protein for menopausal women?
Great options include lean meats (chicken, turkey, fish), dairy (Greek yogurt, cottage cheese), eggs, legumes (lentils, chickpeas), and plant-based sources like tofu and quinoa.
Can too much protein be harmful during menopause?
Excessive protein (over 2.0g/kg daily) can stress the kidneys, so balance intake with whole foods, fiber, and hydration.
Is plant-based protein enough for muscle maintenance?
Yes! Combining legumes, seeds, tofu, tempeh, and whole grains provides complete proteins essential for muscle health.
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