Protein & Perimenopause: How Much You Need & Why It Matters

You’ve probably noticed that something about your body has changed now that you’re over 40. The old rules for staying healthy and in shape just don’t seem to work anymore. Maybe you’re tracking calories, hitting the gym, and eating what you think is a healthy diet…but the scale isn’t budging. 

You’re tired, your clothes are getting tight, and you constantly wonder what you’re doing wrong. 

I’ve been there—and so have countless other midlife moms. That frustrating cycle of weight gain and failed attempts feels like a never-ending part of perimenopause. 

But what if I told you that one of the most powerful, yet often overlooked, tools you have is already in your kitchen?

Protein is your secret weapon, and it’s more important now than ever. It’s not just for bodybuilders or athletes (although I’d argue that YOU are an athlete of life!) It’s an essential nutrient that can help you reclaim your energy, manage your weight, and feel confident in your own skin again. 

I learned this the hard way, through years of feeling like my body was working against me. Now, I help women just like you find clarity and sustainable results with a realistic approach that works for real life.

Why Protein Matters During Perimenopause

As we approach and move through perimenopause, our bodies undergo significant hormonal shifts. Estrogen and progesterone begin to fluctuate, which can directly impact our metabolism and how our body stores fat, especially around the midsection (which you see as frustrating belly fat). 

This is also a time when we start to lose muscle mass, up to 10% in perimenopause alone. Since muscle is more metabolically active than fat, the loss of muscle can make it even harder to manage our weight.

This is exactly why perimenopausal women need more protein, which is rich in amino acids, the true building blocks of muscle. Consuming enough protein helps to preserve this lean muscle mass and even helps you recover faster after a workout or a strength-building session.

Beyond building muscle, protein plays a crucial role in managing appetite and cravings. It takes more energy for your body to digest protein compared to refined carbohydrates (like bread, cereal, white rice), and therefore helps you feel fuller for longer. 

When you opt for a high-protein snack over a bagel or a high-sugar yogurt, your body feels more satisfied, which helps prevent the dreaded crash and burn in the mid-afternoon. 

Protein also helps to balance blood sugar, a key factor in weight management and hormone regulation during this stage in life.

Finally, for women over 40, protein is vital for bone density. As estrogen levels decline, our risk for osteoporosis increases. Adequate protein intake works in tandem with calcium and vitamin D to support strong bones, helping to safeguard your skeletal health as you age.

How Much Protein Does a Perimenopausal Woman Need?

If you’ve ever searched online for “how much protein perimenopause,” you’ve probably come across a sea of conflicting advice. The truth is, the amount of protein a perimenopausal woman needs is higher than the general dietary guidelines. 

• For women over 40 who are experiencing perimenopause symptoms (and especially if you’re strength training), it’s recommended to aim for 0.5 to 0.7 grams of protein per pound of body weight each day.
• If you’re lifting heavy weights or engaging in other forms of resistance training—which you absolutely should be—you can bump this up to around 1.5 grams of protein per pound of body weight to support muscle growth and recovery. 
• The key is to find your optimal intake – what helps you feel satiated, and allows you to recover after workouts – and make a plan to hit that number consistently.

Beyond the total amount, how you distribute your protein throughout the day is just as important. 

Instead of eating most of your protein at dinner, aim to spread it out evenly across all your meals. This approach ensures a steady supply to your muscles, and helps to keep your blood sugar stable, which in turn helps to prevent cravings and energy crashes later on. 

Aim for a substantial amount of protein with each meal, especially breakfast.

Best Protein Sources

Getting a lot of protein every day can feel like a daunting task, especially when many conventional protein sources (like dairy) are off the table if you’re trying to reduce inflammation. But don’t worry, you have plenty of delicious and effective options. 

• Whole animal proteins like beef, chicken, pork, and fish, including salmon, which is full of healthy fats. These sources provide a complete amino acid profile, which is most beneficial for building muscle and balancing hormones. 
• If you’re feeling adventurous, sardines are another excellent, high-protein choice.
• When it comes to plant-based options, things like legumes, nuts, and seeds can contribute to your daily protein intake. 

It’s important to remember that plant-based proteins may not offer the same complete amino acid profile as animal protein. It’s also worth noting that some plant-based proteins can cause inflammation (like “fake meat” products), so it’s essential to listen to your body and see how it responds.

Variety is your best friend when it comes to protein. By mixing and matching sources, you ensure you’re getting a wide range of essential nutrients.

What About Using Protein Powder During Perimenopause?

Protein powders can be a game-changer for busy women who struggle to hit their daily protein goals. They’re convenient for those mornings when you’re rushing out the door, or as a quick snack between meals. 

Keep in mind, finding the best protein powder for perimenopause requires you to be a savvy label-reader. Many protein powders are filled with inflammatory ingredients, added sugars, and artificial flavors.

When looking for a protein powder for perimenopause, be sure to read the ingredients carefully. Look for a clean, pure source of protein without added sugars, artificial flavors, or unnecessary fillers. 

While whey protein is a popular choice, it’s dairy-based and can be inflammatory for some women. 

A great alternative is a beef isolate protein. This type of powder is clean, easy to digest, and provides a full amino acid profile. It often contains collagen and gelatin, which are fantastic for your skin, hair, and gut health. 

Some of my preferred brands of protein:

• Prime Protein, which offers a variety of delicious flavors. (And no, it doesn’t taste like beef broth!) In my opinion, it’s the best protein powder for perimenopause.
• Vegan Shakeology is one of my favorites for flavor! The zero-added sugar option is delish, and also comes with healthy probiotics and adaptogens. 
• Truvani is a plant-based protein powder that mixes easily, and can be used for baking
• Just Ingredients protein powder is made from whey, but is casein-free, so it’s easier (less inflammatory) on the system. The flavors are delicious!

Protein bars, on the other hand, are a different story. While they seem like the perfect grab-and-go solution, most are packed with sugar, high-fat ingredients, and other things that can sabotage your weight loss efforts. 

If you absolutely must grab a protein bar in a pinch, look for one with at least 15 grams of protein, and minimal sugar. 

A better solution? Carry cooked chicken and a handful of nuts with you—it might sound silly, but it works!

How to Incorporate More Protein Into Your Day

Now that you know the what and why, let’s talk about the HOW. Integrating more protein into your life doesn’t have to be complicated, I promise.

• Front-load your day. Start with a protein-rich breakfast to set yourself up for success. Aim for at least 40 grams of protein before 10am, to stabilize your blood sugar and provide sustained energy all day long. This can be as simple as eggs with a side of chicken sausage, or a smoothie made with a clean protein powder, berries, and a handful of nuts.
• Smart snacks. Instead of grabbing a handful of crackers or a high-sugar snack bar when the afternoon cravings + exhaustion hits, reach for something with protein and healthy fats. Think beef jerky, a hard-boiled egg, or a small handful of almonds.
• Component Cooking. My signature method for making family meals simple is perfect for getting in more protein. Prepare a protein source like shredded chicken or ground beef, and use it in a variety of meals throughout the week. This allows you to serve one meal that works for everyone.
  • For example, a “taco night” can include ground beef, chopped veggies, and healthy fats. You can fill your plate with a taco bowl, while the rest of the family enjoys tacos with cheese and tortillas.

Common Mistakes to Avoid

As you increase your protein intake, it’s important to avoid common pitfalls that can derail your progress.

• Ignoring the power of muscle. Don’t just focus on the number on the scale. When you start eating more protein and strength training, you will build muscle, which is denser than fat. This means the number on the scale may not go down, but your body composition is changing for the better. Pay attention to how your clothes fit, body measurements, and how you feel instead.
• The all-or-nothing approach. It’s easy to get caught in the mindset of “if I’m not perfect, I might as well give up.” Instead of aiming for perfection, focus on making small, consistent choices that add up over time. If you miss a meal, simply get back on track with the next one.
• Skipping meals. Every meal is an opportunity to fuel your body and balance your hormones. Skipping meals can lead to low energy and overeating later on. Prioritize getting enough protein at every meal to feel your best.

Ready to Take the First Step?

Perimenopause is hard enough as is, but you don’t have to navigate it alone. 

You don’t need another restrictive diet. You need a sustainable approach that works for your real life. The right amount of protein every day is going to help you feel more energetic, reduce cravings, and take back control of your health.

If you’re ready to get started, I’ve created a FREE resource just for you. 

My Perimenopause Protein 101 Guide gives you links to my favorite protein powders, a sample meal plan for how to space out your protein all day long, and an easy way to get started with delicious, family-friendly recipes.

• Get your FREE Protein Guide here
• Make protein and family meals easier with this simple approach

Remember, consistency beats perfection every single time. Start with one small step today, and let’s build a vibrant, healthy life together.