Protein for Menopause, Weight Loss & Metabolism
- Nourish by Nudrat
- Jun 15
- 5 min read
Updated: Jun 16
What You Need to Know About Protein
When it comes to nutrition, I often get asked about protein, especially by women experiencing midlife changes, busy professionals, and parents supporting teens. Common questions are how much protein I should eat, what are good sources, and how do I incorporate my dietary needs. The latter can be often difficult but it's because we're not thinking along the right lines, for our needs, and most importantly we're not thinking creatively.
Here’s a quick guide to help you understand how much protein you need, simple ways to get more, and answers to some of your top questions. You'll also find a link to your own Cheat Sheet, detailing approx amounts of protein per serving in common protein rich foods.
Protein, Weight Loss, Metabolism & Menopause Q&As
Why is protein important for women during menopause?
During menopause, oestrogen levels drop, increasing the risk of muscle and bone loss. Protein helps preserve muscle mass, supports bone health, and reduces the risk of frailty and osteoporosis.
How does protein help with metabolism?
Protein helps maintain and build lean muscle, which burns more calories than fat—even at rest. This supports a healthier, more active metabolism, making it easier to manage weight.
How does protein help with weight loss, especially after menopause?
Protein keeps you feeling full for longer, which can help control appetite and prevent overeating. It also helps ensure that most of the weight lost is fat, not muscle, especially important as metabolism slows with age.
How much protein should I eat?
Protein needs generally depend on your age, activity, and health goals.
The general guideline is to have 0.8–1.0g per kilogram of body weight per day.
Active, older adults, or those aiming to preserve/build muscle: 1.0–1.2g/kg is often beneficial and for some people more is recommended.
For menopausal women, at least 1-1.2kg is recommended, and maybe even higher if you're more active, to best support muscle, bone, and metabolic health.
Example: A 70kg (154lb) person needs about 56–84g protein daily.
Often a good way to start is beginning with the 1g per kg of body weight, because most people hardly include enough protein in their meals. Monitoring how you're feeling and then up it slowly.
If you’re unsure, a nutrition professional can help you personalise your intake.
How much protein should I aim for in each meal?
For most adults, aiming to include 20–30 grams of protein per meal is a good target. This helps keep you feeling full, supports muscle maintenance, and spreads your protein intake evenly throughout the day, which is especially helpful for metabolism and weight management.
If you’re eating three main meals, this approach will help you reach your daily protein goal easily. For snacks, try to include at least 5–10 grams of protein to keep energy steady and cravings at bay.
What’s an easy way to get more protein into each meal and my diet?
Start your day with protein: eggs, Greek yoghurt, smoked salmon, or a smoothie with protein powder.
Snack smart: nuts, cheese, roasted chickpeas, or hummus with veggie sticks. Or try my seedy crackers, they're packed with protein, fibre and healthy fats.
Add to meals: beans or lentils in soups, salads, or curries; sprinkle seeds (chia, hemp, pumpkin) on porridge or salads.
Upgrade basics: swap regular yoghurt for Greek yoghurt, or white rice for quinoa.
Small changes can make a big difference in meeting your daily needs. Think layering, how can I add that little bit extra, maybe it's a handful of seeds on top of your meal, or a dollop of hummus on the side, or add an egg to your meal, or toast some tofu.
Should I take a protein supplement?
Protein supplements (shakes, bars, powders) can be helpful if:
You struggle to meet your needs through food (e.g., busy schedule, higher requirements).
You have specific goals (athletic training, muscle gain, recovery).
However, most people can get enough protein from a balanced diet. Supplements aren’t necessary for everyone and can sometimes lead to excessive intake. Always consider your unique needs and consult a professional before starting new supplements.
What’s the difference between animal and plant protein?
Animal proteins (meat, fish, eggs, dairy) are “complete,” meaning they contain all the essential amino acids your body needs. (Note, amino acids are the building blocks of proteins).
Plant proteins (beans, lentils, nuts, seeds) are usually “incomplete,” but by eating a variety of plant foods throughout the day, you’ll get all the amino acids you need. Think rice and lentils, or a medley of lentils or beans, or beans on toast.
Examples of complete plant proteins: Quinoa, chia seeds, soy products (tofu, tempeh).
Eating a mix of plant proteins is especially important for vegetarians and vegans.
Can you eat too much protein?
Yes, more isn’t always better. Consistently eating much more than 2g/kg body weight daily can put strain on your kidneys, especially if you have pre-existing kidney issues. Excess protein can also displace other important nutrients in your diet. Balance and variety are key.
Is protein important for women in midlife?
Absolutely! As women age, protein helps:
Preserve muscle mass (which naturally declines with age)
Support bone health
Maintain a healthy metabolism
Keep you fuller for longer, which can help with weight management
Needs may increase slightly during perimenopause and menopause, so don’t be afraid to prioritise protein.
How can vegetarians or vegans get enough protein?
It’s entirely possible to meet your protein needs on a plant-based diet:
Include a variety: beans, lentils, tofu, tempeh, nuts, seeds, whole grains.
Combine sources: for example, rice and beans, or hummus with wholegrain pita.
Track your intake: especially if new to plant-based eating, to ensure you’re getting enough.
When is the best time to eat if I’m exercising, and does protein timing matter?
Before exercise: eat a balanced meal with protein and carbohydrates 2–4 hours beforehand. if eating closer (within 1 hour), opt for a small, easily digested snack (e.g., yoghurt, banana, toast).
After exercise: aim to eat a meal or snack with both protein and carbs within 60 minutes. this helps muscles recover and rebuild.
Examples: smoothie with milk and fruit, Greek yoghurt with berries, turkey sandwich.
Everyone’s digestion and energy needs are different, so experiment and see what works best for you.
If I’m worried about high starch content in plant-based foods, what are my best options?
If you want to limit starch but still eat plant-based:
Focus on non-starchy vegetables: leafy greens, broccoli, cauliflower, peppers, tomatoes, courgette.
Choose whole, minimally processed starchy foods: lentils, beans, quinoa, sweet potatoes - these provide fibre and nutrients and have a gentler effect on blood sugar than refined grains.
Watch portions: ½–1 cup (about 70–180g) per meal is a good starting point.
Balance your plate: fill half with non-starchy veg, a quarter with protein, and a quarter with starchy foods.
If you have specific health concerns (like diabetes or blood sugar management), moderating starchy foods and prioritising fibre-rich, whole food sources is especially helpful. Maybe even wearing a continuous glucose monitor (CGM) could help you understand your specific needs and how you're body responds to starchy foods. Why not read my blog on Managing Menopause and Blood Sugar for more details.
How much protein do various foods contain?
Download your Protein Cheat Sheet for protein amounts in everyday foods.
Have more questions?
Drop them in the comments or book a free 30-minute health review to discuss how personalised nutrition advice could help you!
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