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How to Eat More Protein and Lose Weight During Menopause: A Simple Guide for Women Who Want Real Results

Struggling to lose weight during menopause? Learn how eating more protein can help you burn fat, build muscle, and stay full. Includes high-protein foods, vegetarian options, and a 7-day meal plan for women 40+.




Why Protein Is Your Midlife Superpower

If menopause has you side-eyeing your jeans, picking fights with your scale, and Googling “WTF is happening to my body,” you’re not alone. Hormones are crashing, cravings are spiking, and belly fat is clinging like it pays rent. Here’s the good news: protein is your best ally.


Protein isn’t just for bodybuilders or fitness influencers flexing on Instagram. It’s for women like you — smart, strong, and determined to feel better in your body again. During menopause, eating more high-quality protein can help you:


  • Lose fat without losing muscle

  • Boost your metabolism

  • Feel full longer and crush cravings

  • Stabilize blood sugar and energy

  • Support bone, hair, and skin health


Basically? Protein is the closest thing you’ll find to nutritional magic for midlife.


How Much Protein Do You Actually Need?


The old “RDA” of 0.8g per kg of body weight? That’s the bare minimum to not fall apart — not the amount to thrive in menopause.


Here’s what the science actually supports:


  • Aim for 1.2 to 1.6 grams per kg of body weight.

  • OR even easier: 0.6 to 0.8 grams per pound of body weight.


So if you weigh 160 pounds, shoot for 95–130g of protein per day. Sound high? That’s because it is — and that’s why it works.


Protein needs go up in menopause to protect muscle, fight insulin resistance, and keep your metabolism from going MIA.


Top High-Protein Foods (That Aren’t Just Chicken Breast)


You don’t need to choke down plain grilled chicken every day. Here’s a list of powerful, delicious protein sources to mix and match.


Animal-Based Proteins (Complete and Muscle-Friendly)


  • Eggs (6g per egg)

  • Greek yogurt (15–20g per serving)

  • Cottage cheese (14g per 1/2 cup)

  • Chicken breast (26g per 4 oz)

  • Turkey (25g per 4 oz)

  • Salmon (22g per 4 oz + omega-3s)

  • Shrimp (20g per 4 oz)

  • Tuna (25g per can)

  • Lean ground beef (22g per 4 oz)

  • High-protein milk (Fairlife: 13g per cup)

  • Protein powders (whey or casein: ~20–25g per scoop)



Vegetarian + Plant-Based Proteins


  • Tempeh (15g per 3 oz)

  • Tofu (10g per 1/2 cup)

  • Edamame (17g per cup)

  • Lentils (18g per cup cooked)

  • Chickpeas (14g per cup cooked)

  • Black beans (15g per cup cooked)

  • Quinoa (8g per cup cooked)

  • Hemp seeds (10g per 3 Tbsp)

  • Pumpkin seeds (7g per ounce)

  • Chia seeds (5g per 2 Tbsp)

  • Nut butters (6–8g per 2 Tbsp)

  • Plant-based protein powders (pea, soy, or blends)


Tips to Sneak More Protein Into Your Day


Want to hit 100g without living in the kitchen or eating like a gym bro? Try these:


  1. Front-load your protein — most women under-eat protein at breakfast.

  2. Add a scoop of protein powder to your smoothie, oatmeal, or pancake batter.

  3. Snack smart — Greek yogurt, jerky, cottage cheese, boiled eggs > chips.

  4. Use high-protein swaps — chickpea pasta, lentil tortillas, protein bread.

  5. Batch cook protein staples like shredded chicken, tofu, or turkey meatballs.

  6. Keep it visual — protein should be the star of your plate, not a sidekick.


One-Week High-Protein Meal Plan (Menopause Edition)

Each day is designed to get you ~100g of protein, plus fiber, healthy fats, and carbs to fuel your energy and mood. Tweak as needed.


Day 1

  • Breakfast: Greek yogurt + hemp seeds + berries (30g)

  • Lunch: Grilled chicken quinoa bowl + veggies (35g)

  • Snack: 2 boiled eggs + a small apple (12g)

  • Dinner: Salmon + roasted broccoli + brown rice (30g)


Day 2

  • Breakfast: Protein smoothie (protein powder + soy milk + banana + peanut butter) (35g)

  • Lunch: Lentil soup + chickpea salad with feta (28g)

  • Snack: Cottage cheese + cucumber slices (14g)

  • Dinner: Stir-fried tofu + edamame + jasmine rice (30g)


Day 3

  • Breakfast: 2 eggs + 2 egg whites + sautéed spinach (22g)

  • Lunch: Turkey wrap with hummus + veggies (30g)

  • Snack: Greek yogurt + walnuts (20g)

  • Dinner: Shrimp + zucchini noodles + garlic olive oil sauce (30g)


Day 4

  • Breakfast: Overnight oats with protein powder + almond butter (30g)

  • Lunch: Tuna salad on Ezekiel bread + side salad (35g)

  • Snack: Edamame + cherry tomatoes (15g)

  • Dinner: Chicken taco bowl (lettuce, avocado, beans, salsa) (30g)


Day 5

  • Breakfast: High-protein smoothie (35g)

  • Lunch: Black bean chili + Greek yogurt topping (30g)

  • Snack: String cheese + handful of almonds (12g)

  • Dinner: Grilled steak + sweet potato + asparagus (30g)


Day 6

  • Breakfast: Cottage cheese + pineapple + chia seeds (25g)

  • Lunch: Egg salad in lettuce wraps + quinoa tabbouleh (30g)

  • Snack: Protein bar (~15g)

  • Dinner: Baked tofu + lentils + roasted veggies (35g)


Day 7

  • Breakfast: Protein pancakes + maple Greek yogurt (30g)

  • Lunch: Chicken sausage + veggie stir-fry + rice (35g)

  • Snack: Boiled eggs + berries (12g)

  • Dinner: Miso-glazed salmon + edamame + cucumber salad (30g)


Final Thoughts (And Your Next Step)


Protein isn’t just a “nice to have” — during menopause, it’s a must. It’s your insurance policy against weight gain, muscle loss, energy crashes, and cravings that won’t quit. The best part? This is doable. You don’t need perfection. You just need a plan — and now you’ve got one.



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