Protein and Menopause: How much do I need?
Today is World Menopause Day, and this year the focus is on lifestyle. So it’s the perfect reminder to look at how what you eat can help with menopause symptoms. While protein is often associated with building muscle, its importance during menopause extends far beyond that. Adequate protein supports mood, metabolism, hormone balance, and healthy ageing, all of which can feel a bit more challenging as hormone levels decline.
Why Protein is So Important in Menopause
Protein forms the foundation of nearly every part of the body, from bones, skin, and hair to hormones and neurotransmitters like serotonin and dopamine. It supports immunity, repairs tissues, and helps with hormone production. As oestrogen drops during menopause, it becomes harder to preserve lean muscle, which can slow metabolism and affect weight, blood sugar, and energy levels.
Protein doesn’t just help maintain muscle; it also steadies blood sugar levels, helps you feel satisfied longer, and can reduce mid-afternoon cravings. For women in midlife, a protein-rich diet can be transformative for energy, focus, and overall wellbeing.
How Much Protein Do You Need?
The general guideline of 0.8g per kilogram of body weight is really the minimum to avoid deficiency, not enough to thrive in midlife. A more supportive range is 1.2 to 2.0g per kilogram daily, spread evenly across meals. That usually means aiming for around 30g of protein at each main meal, especially breakfast, which can set up balanced energy for the day ahead.
That said, don’t get hung up on numbers. The goal is consistency over perfection. Think of 30g per meal as a useful guidepost rather than something to measure precisely.
What Does 30g of Protein Look Like?
Here are some easy, balanced examples to help visualise it:
At Breakfast
3 poached eggs with smoked salmon on wholegrain toast
Protein smoothie with 1 scoop protein powder, milk, 1 tbsp nut butter, oats, and frozen berries
Omelette with cheese, mushrooms, and spinach
200g Greek yoghurt topped with 2 tbsp seeds and berries
At Lunch
Grilled chicken or tofu salad with quinoa, chickpeas, and tahini dressing
Lentil and vegetable soup with a slice of wholegrain toast and hummus
Tuna or salmon sandwich on wholegrain bread, with a handful of edamame or nuts
Halloumi wrap with roast peppers and a side of Greek yoghurt dip
A small tweak, like adding seeds, beans, dairy, or a scoop of protein powder, can make a big impact when building up to that 30g target.
The Bottom Line
Protein is one of the most supportive nutrients for women in menopause. It’s vital for hormonal balance, muscle strength, and steady energy. Rather than counting grams, aim to include a good protein source at every meal and especially start the day with one. A protein-rich breakfast sets the tone for better balance, improved focus, and brighter mood all day long.
On World Menopause Day, take this as an encouragement to nourish yourself well. Food really can be one of the most powerful tools for thriving through this life stage.