If you’ve been wondering how much protein do you need in menopause, you’re not alone. One of the most common things we hear from clients is: “I had no idea I was supposed to be eating protein with every meal!”
Most women we work with have spent years dieting, cutting calories, skipping meals, and still seeing the scales go up—especially during menopause. What they often don’t realise is that protein is one of the most powerful tools for fat loss, hormone balance, and energy.
When you start eating the right amount of protein each day, not only do you feel fuller for longer and stop craving sugar all the time, but your body starts changing shape—faster than you might expect.
We’ve helped over 7,000 women lose weight, drop 2–3 jean sizes, and feel in control of their bodies again—not by eating less, but by eating better. Just imagine waking up with more energy, fitting into clothes you haven’t worn in years, and finally feeling like you again.
What Changes Happen During Menopause?
Menopause brings a cascade of hormonal changes that affect nearly every system in the body. Estrogen levels drop, which in turn impacts insulin sensitivity, serotonin production, skeletal muscle mass, and bone health.
As a result, many menopausal women experience symptoms like fatigue, mood swings, sleep disturbances, and weight gain—especially around the middle.
One major shift is the loss of muscle mass. From around age 30, women naturally start to lose muscle, but this accelerates during menopause. This loss slows metabolism and contributes to changes in body weight and overall body composition.
Hormonal changes also increase the risk of conditions such as heart disease, breast cancer, and osteoporosis. That’s why the right diet—including higher protein intake—is so important for maintaining muscle, managing weight, and supporting long-term health.
What is Protein?
Protein is one of the three macronutrients (along with carbohydrates and fats) that provide the body with energy. It’s made up of amino acids, which are the building blocks for everything from muscle tissue to enzymes and hormones.
Dietary protein is essential for repairing cells, building muscle, supporting your immune system, and helping you feel fuller for longer. For women going through perimenopause and menopause, eating enough protein isn’t just helpful—it’s necessary.
Why Protein is Important for Menopause
When it comes to managing symptoms and body composition changes during menopause, protein is a non-negotiable part of your diet. As oestrogen levels decline, the body becomes less efficient at using protein to build muscle.
That means menopausal women need more protein to get the same benefits they did in their younger years.
Higher protein intake helps to maintain skeletal muscle mass, which is crucial for keeping your metabolism high and your body strong.
Protein also plays a role in bone health, appetite control, and weight management. In fact, increasing your protein intake can:
- Help preserve lean muscle while losing fat
- Boost metabolism due to the thermic effect of food (your body uses more energy digesting protein than it does carbs or fats)
- Keep you fuller for longer, helping to reduce cravings and mindless snacking
“Before Trinity I was very unknowledgeable about food and what sort of foods I should be eating. I never knew that eating protein and fiber would make you feel fuller for longer. I used to think dieting meant leaving certain foods out of your diet and feeling hungry most of the time! Now I’ve lost over 2 stone, something which I never thought possible. I have lots of energy and no longer feel like a beached whale when I am trying to move. Trinity has literally changed my whole life for the better and I am so glad I started the journey and invested in myself.”
–Tracy White (49), Trinity Client
How Much Protein Do You Need To Lose Weight in Menopause?
The typical UK recommendation of 45g of protein per day is just enough to survive—not thrive.
A better guideline is to aim for around one gram of protein per pound of lean body mass per day or a minimum of 30g per meal. This personalised approach helps ensure you’re getting enough to support your unique body and goals.
Aim to build your meals around protein first,
Inside our Fit Over 40 programme, we help women set and hit the right protein targets for their needs. By increasing dietary protein in the right way, our clients often see dramatic improvements in energy, body composition, weight loss, and mood.
5 Tips to Increase Your Protein Intake During Perimenopause
If you’ve struggled to eat enough protein, you’re not alone. Many women over 40 don’t realise how much protein they actually need. Here are some realistic ways to increase your protein intake without overhauling your entire diet:
1. Include a source of protein with every meal
Eating protein consistently throughout the day (not just at dinner!) helps keep blood sugar levels stable, reduces cravings, and boosts fat burning. Think scrambled eggs or Greek yogurt at breakfast, chicken or beans at lunch, and tofu, fish, or lean beef at dinner.
Try it: Add a boiled egg to your toast, top your porridge with Greek yogurt, or include tuna in your salad. meat, tofu, or dairy products like cottage cheese.
2. Use protein shakes or powders
Protein powders are a quick and reliable option when you’re busy or on the go. They’re especially helpful after workouts or as a mid-afternoon snack to prevent energy crashes.
Try it: Blend a scoop of protein powder with almond milk, berries, and chia seeds for a filling smoothie in under 2 minutes.
3. Choose whole grains
Whole grains like quinoa, oats, and buckwheat offer more protein and fibre than white rice or white bread, helping you feel full for longer and avoid snacking.
Try it: Swap white rice for quinoa in your stir-fry or have overnight oats instead of sugary cereal. provide more protein than white rice or refined carbs.
4. Snack smarter
Many traditional snacks (like biscuits or crisps) spike blood sugar then leave you crashing. Opt for high-protein snacks to keep your energy steady and your appetite in check.
Try it: Keep boiled eggs, protein bars, edamame, or cottage cheese and veggie sticks on hand.
5. Plan meals in advance
Meal planning helps ensure you hit your protein goals consistently, rather than relying on last-minute, low-protein meals that leave you hungry. It also prevents that end-of-day panic: “What should I eat tonight?”
Try it: Prep a few hard-boiled eggs, grilled chicken, or lentil soup on Sundays so you’re not starting from scratch every day.
And don’t forget that foods rich in protein also provide other vital nutrients like iron, zinc, and fatty acids—all of which support energy, mood, and overall health during menopause.
The Best High Protein Foods for Menopause
Not all protein sources are created equal—especially during menopause, when your body needs nutrient-dense options to support muscle retention, energy levels, and hormone health.
Animal-based proteins
- Chicken breast
- Turkey
- Eggs
- Greek yogurt
- Cottage cheese
- Oily fish (such as salmon or sardines)
These foods are not only rich in high-quality protein but also provide key nutrients like omega-3 fatty acids, iron, and B vitamins, which can help reduce inflammation and support brain and heart health.
Plant-based protein options
Plant-based protein options are also valuable, especially when paired strategically to ensure all essential amino acids are covered.
- Tofu
- Tempeh
- Lentils
- Chickpeas
- Quinoa
- Edamame
- Chia seeds
If you’re struggling to hit your protein goals through food alone, protein powders—whey, casein, or plant-based blends—can be a convenient and effective way to top up, especially after workouts or on busy days.
The key is consistency. Eating a balanced mix of these protein-rich foods throughout the day can help stabilise your blood sugar, keep your energy up, and support the muscle-building benefits of your workouts.
“I started my journey at 14st 4.5lbs, I wasn’t very healthy. I had toast for breakfast every morning, except on the weekends when I’d have a bacon and egg sandwich with white bread on at least one of those days. I had a bag of crisps every day for my morning snack. I drank a bottle of wine a night, minimum. I lacked confidence, I felt embarrassed walking into a room of people and I was the “fat one”. Since Trinity I’ve lost 2 stone and 2lbs and I’m the strongest I’ve ever been in my life with muscles in places I never knew existed. I honestly don’t know where I’d without Trinity Transformation.”
– Suzanne Earl (44), Trinity Client
Incorporating Regular Exercise
Exercise goes hand-in-hand with higher protein intake to deliver the best results during menopause. A 2023 study found that physical activity is 1.5 times more effective than medication or CBT for reducing symptoms of stress, anxiety, and low mood.
Strength training, in particular, is recommended for menopausal women by experts like Dr. Stacy Sims. It helps to improve mood, cognitive function, and retain skeletal muscle. The government recommends at least 150 minutes of physical activity per week. If you’re not meeting that, it’s time to make movement a priority.
An example of this may be:
- Two to three 30-45 minute strength training sessions using weights or resistance bands. Focus on compound moves like squats, deadlifts, lunges, rows, and push-ups.
- If doing cardio, keep it moderate intensity and avoid back-to-back HIIT sessions, which can increase fatigue and stall progres
Many women default to high-intensity cardio or HIIT workouts thinking they’ll burn more calories and lose weight faster. But for menopausal women, this approach can backfire. Intense cardio sessions can spike cortisol (your stress hormone), which is already harder to regulate due to hormonal changes.
This stress response can lead to more fat storage, poor sleep, increased cravings, and persistent fatigue — the exact opposite of what you’re aiming for.
How Trinity Can Help You
Knowing how much protein you need in menopause is just the beginning. Putting it into action is where the real transformation happens—and that’s where Trinity Transformation comes in.
We’ve helped over 7,000 women take control of their health, drop 1–2 dress sizes, and feel confident again, with a 97% success rate.
Our coaching is different because we don’t give you a generic plan. Every woman in our programme receives personalised guidance tailored to the hormonal changes, body composition shifts, and real-life challenges of menopause.
We set realistic protein targets, design fitness routines that suit your lifestyle, and offer expert coaching that understands your needs inside and out.
If you’re tired of feeling frustrated, overwhelmed, and stuck—there’s a better way forward.
Here’s what’s included in our Fit Over 40 coaching programme:
- Personalised meal and protein plans tailored to menopause and your goals
- Expert-designed strength training and fitness routines
- Weekly support and coaching from experts who specialise in women’s health
- Proven strategies to balance hormones, increase energy, and reduce cravings
- Access to a community of like-minded women who’ve been where you are
- Tools to improve body composition, lose weight sustainably, and feel like YOU again
Frequently Asked Questions
The best protein sources are lean, high-quality options that help maintain muscle mass and keep you full. Think chicken breast, turkey, eggs, Greek yogurt, fish, tofu, cottage cheese, lentils, and protein powders (like whey or vegan blends) that are quick and easy to add to smoothies or oats.
How much protein should a 50 year old woman eat to lose weight?
A woman over 50 should aim for around 90–120 grams of protein per day depending on body weight, split evenly across meals to support muscle and curb hunger.
How to get 60 grams of protein a day?
Spread protein across meals—like Greek yogurt at breakfast (15g), chicken at lunch (25g), and a protein shake or eggs for dinner (20g)—to make it manageable without overhauling your diet.
Does adding more protein help you lose weight?
Yes—more protein helps control hunger, maintain muscle, and prevent blood sugar crashes, all of which make it easier to stick to a fat-loss routine during menopause.
