Written by Lorraine English – Clinical Nutritionist 

Are You Eating Enough Protein During Menopause?

If your usual breakfast is coffee and toast, lunch is something light and most of your protein arrives at dinner, you may be eating less protein than your body needs—even if your diet appears reasonably healthy.

Protein is important throughout life, but it deserves particular attention during perimenopause, menopause and beyond. It provides the amino acids needed to maintain and repair muscle and contributes to bone health, immune function, recovery and the production of enzymes and hormones. Protein-rich meals can also help you feel satisfied for longer.

However, protein is not a magic cure for menopause symptoms or weight gain. It works best as one part of a balanced eating pattern that includes vegetables, fruit, legumes, whole grains and healthy fats, together with resistance exercise, daily movement, adequate sleep and sufficient overall nutrition.

The aim is not to eat enormous portions of meat, remove carbohydrates or add protein powder to everything. A more useful approach is to include an appropriate protein source at each meal and distribute your intake across the day.

Lorraine English is a degree-qualified Clinical Nutritionist and founder of LEPT Nutrition. Lorraine consults from Wellness Zone in Warwick and supports women experiencing perimenopause, menopause, changing body composition, digestive concerns and difficulty managing their weight.

Why does protein become more important after 40?

From midlife onwards, the body gradually becomes less responsive to the muscle-building signals provided by dietary protein and physical activity. This is known as anabolic resistance. It means that ageing muscle may require a stronger stimulus from both protein and resistance exercise to support muscle protein synthesis.

Muscle mass is commonly estimated to decline by approximately 3–8% per decade after the age of 30, with the rate of loss often increasing after about 60. This does not mean that the body synthesises a fixed percentage less protein every decade. Rather, several age-related changes can make it more difficult to maintain muscle over time.

Inactivity, illness, inadequate protein, insufficient overall food intake and repeated restrictive dieting can accelerate muscle loss. Regular resistance exercise and adequate protein can help preserve muscle and physical function.

During the menopause transition, declining oestrogen is also associated with changes in body composition and fat distribution. Sleep disruption, fatigue, stress, reduced activity and overly restrictive diets may add to the challenge. These factors help explain why a woman may notice less strength, reduced muscle tone or increasing abdominal fat even when the number on the scales has not changed dramatically.

Why maintaining muscle matters during menopause

Muscle is not just about appearance or athletic performance. It is active tissue that supports movement, metabolic health and healthy ageing.

• Maintaining muscle can help support:
• strength and physical function
• balance, mobility and independence
• bone health
• glucose uptake and blood glucose regulation
• metabolic health
• recovery following illness, injury or surgery
• the ability to remain active throughout later life

Muscle also contributes to resting energy expenditure. Although metabolism is more complex than simply having more muscle, preserving lean tissue is an important part of sustainable weight management.

This is why aggressive dieting can be counterproductive. When weight is lost rapidly without enough protein or resistance exercise, some of that loss may come from muscle rather than body fat. The goal should not simply be to become lighter; it should be to improve body composition while maintaining strength, health and function.

Women seeking individual support can learn more about menopause nutrition in Perth and LEPT Nutrition’s approach to sustainable weight management.

How much protein do women over 40 need?

There is no official protein requirement that applies specifically to every woman in menopause. Your needs depend on your age, body size, activity, medical history and goals

The Australian recommended dietary intake is designed to meet the basic needs of most healthy people. However, research and expert guidance for healthy older adults, active people and those aiming to preserve muscle commonly support protein intakes above the minimum recommendation.

As a practical starting point:

• Approximately 1.0–1.2 g of protein per kilogram of body weight each day may be suitable for many healthy women focused on preserving muscle.
• Approximately 1.2–1.6 g/kg/day may be considered for women who strength train, are highly active, are recovering from illness or are losing weight while trying to preserve lean tissue.
• Higher intakes are not automatically better and should be assessed individually.

At 1.2 g/kg/day, estimated protein targets would be:

• 60 kg = 72 grams
• 70 kg = 84 grams
• 80 kg = 96 grams
• 90 kg = 108 gram

These figures are examples rather than personalised prescriptions. Calculating protein solely from current weight may produce an unnecessarily high target for someone living in a larger body. A practitioner may instead consider body composition, an adjusted weight, activity and treatment goals.

Women with kidney disease, significant liver disease or another condition affecting protein metabolism should seek advice from their GP or an appropriately qualified dietitian before deliberately increasing protein.

Could you be 35 g short of protein each day?

It is possible. Consider the following common pattern:

• toast with jam and coffee for breakfast: approximately 5–7 g protein
• salad with a small amount of cheese and a few crackers for lunch: approximately 8–12 g
• fruit for an afternoon snack: less than 2 g
• chicken with vegetables and rice for dinner: approximately 30–35 g

This day may provide only 45–55 g of protein. If the woman’s individual target is approximately 85–100 g, the shortfall could be around 30–45 g.

The solution is not necessarily to make dinner much larger. It is generally easier to add meaningful protein to breakfast and lunch and choose a protein-containing snack if needed.

Why coffee and toast may not be enough after 40

Coffee and toast can be part of a healthy diet, but they provide relatively little protein on their own. A low-protein breakfast can make it difficult to reach your daily target without eating a very large evening meal.

Try building breakfast around a protein anchor:

• eggs with wholegrain toast and vegetables
• Greek yoghurt with berries, nuts and seeds
• high-protein overnight oats made with milk, Greek yoghurt or fortified soy milk
• cottage cheese with tomato and seeded toast
• tofu scramble with vegetables
• a smoothie made with milk or fortified soy milk, Greek yoghurt and an appropriate protein powder
• smoked salmon with eggs and wholegrain toast

There is no need to remove carbohydrate from breakfast. Oats, fruit and wholegrain bread can provide fibre, energy and valuable nutrients. The aim is to make breakfast more complete by adding protein.

For more meal ideas, explore LEPT Nutrition’s collection of healthy recipes.

What does 30 g of protein look like?

Protein content varies according to the brand, portion and preparation method. Always check the nutrition information panel when using packaged foods.

Approximately 25–30 g of protein may be provided by:

• 100–120 g cooked chicken, turkey, lean beef or fish
• one 95 g tin of tuna combined with a small serve of Greek yoghurt, cheese or wholegrain crackers
• three eggs with approximately 100 g cottage cheese
• 200 g high-protein Greek yoghurt with two tablespoons of hemp seeds
• 150–170 g firm tofu served with edamame or a higher-protein grain
• one cup of cooked lentils combined with tofu, tempeh or soy yoghurt
• protein shake, depending on the product and serving size

Plant proteins count. Legumes, tofu, tempeh, edamame, soy milk, nuts, seeds and whole grains all contribute. Because some plant foods contain less protein per serve, combining several sources across the day can make the target easier to achieve.

You can find practical options such as the Thai Basil Beef Stir Fry, Greek-style bean salad, tofu meals, omelettes and chicken salads in the LEPT Nutrition recipe collection.

Do you need 30 g of protein at every meal?

No. Your total intake across the day matters, and the ideal amount at each meal varies according to body size and goals.

However, many women consume very little protein at breakfast, a modest amount at lunch and a large amount at dinner. Distributing protein more evenly provides several opportunities throughout the day to stimulate muscle protein synthesis.

For many women, approximately 25–30 g at each main meal—with additional protein from snacks if required—is a useful practical framework. A smaller woman may need less, while a tall or highly active woman may need more.

Consistency matters more than achieving a perfect number at every meal.

How to reach approximately 100 g without enormous meals

Here is one example of how protein can be spread across the day:

• Breakfast: 200 grams of protein Greek yoghurt, 1/2 cup berries and 2 tbsp of ground flaxseeds = 25 grams of protein
• Lunch: 100 grams of chicken and salad wrap = 30 grams of Protein
• Snacks: 100 grams of cottage cheese and 30 grams of nuts = 15 grams of protein
• Dinner: Salmon 150 grams with vegetables and quinoa = 30 grams of protein

Total Protien = 100 grams

This is only an example. A personalised meal plan should reflect appetite, energy requirements, dietary preferences, allergies, gut tolerance and cultural food choices.

A plant-forward day might include fortified soy milk and seeds at breakfast, tofu and edamame at lunch, roasted chickpeas or soy yoghurt for a snack, and a lentil and tempeh meal for dinner.

Protein and menopause weight gain

Menopause weight gain is often more complicated than eating too much. Hormonal changes can influence fat distribution, while ageing, sleep disruption, stress, reduced movement, loss of muscle and changes in appetite can also contribute.

Many women respond by skipping meals, drastically cutting portions or trying to survive on salads. This may result in hunger, fatigue, cravings and an increased risk of losing lean tissue.

Adequate protein may support weight management by:

• helping meals feel more satisfying
• supporting recovery after exercise
• helping preserve lean tissue during an energy deficit
• making it easier to replace less nourishing snack foods
• supporting a structured, balanced eating pattern

Protein does not override total energy intake. Adding a protein shake on top of your usual intake will not automatically produce weight loss. Portion sizes, dietary quality, fibre, alcohol, sleep, movement and overall energy balance still matter.

Instead of asking only, “How can I eat less?”, it may be more helpful to ask, “How can I make my meals more nourishing and satisfying while protecting my muscle?”

Our nutritionists offer a personalised approach to weight management and weight loss in Perth, including nutrition planning, body-composition monitoring and metabolic assessment where appropriate.

Protein works best with resistance exercise

Eating more protein without using your muscles will provide only part of the solution. Resistance exercise gives the body a reason to retain and strengthen muscle, while protein provides the building blocks needed for repair.

Resistance exercise may include appropriately programmed weights, resistance bands, body-weight movements or machine-based exercises. The right program depends on experience, joint health, injuries and current fitness.

Walking remains valuable for cardiovascular health, mental wellbeing and daily energy expenditure, but it does not provide the same muscle-building stimulus as progressive resistance training.

You do not have to train like an athlete. A safe, consistent program that gradually becomes more challenging can be highly beneficial.

Do you need protein powder during menopause?

Protein powder is not essential. Most women can obtain adequate protein from food with appropriate planning.

A powder can be useful when appetite is low, mornings are rushed, protein requirements are higher or food-based options are inconvenient. It should complement the diet rather than replace most meals.

• When choosing a protein powder, consider:
• The amount of protein per serve
• Added sugars and sweeteners
• Allergens and gastrointestinal tolerance
• Unnecessary herbal or stimulant ingredients
• Independent testing if you compete in sport

Whey, casein, soy and well-formulated plant blends can all contribute. The best option is the one that suits your dietary pattern, tolerance and health needs.

Five practical ways to close your protein gap

1. Start with breakfast. Add eggs, Greek yoghurt, cottage cheese, tofu or fortified soy milk.
2. Build lunch around protein. Include chicken, fish, eggs, tofu, tempeh or legumes rather than relying on salad vegetables alone.
3. Plan a protein-containing snack. Consider yoghurt, cottage cheese, edamame, boiled eggs, roasted chickpeas or hummus.
4. Spread protein throughout the day. Avoid relying on dinner to provide most of your daily intake.
5. Combine nutrition with resistance exercise. Protein provides the building blocks, while strength training provides the stimulus.

For further education on women’s health, hormones, gut health and weight management, visit the LEPT Nutrition menopause blog.

Frequently asked questions

How much protein should a woman over 40 eat each day?

Many healthy women may benefit from approximately 1.0–1.2 g/kg/day. Women who undertake regular resistance training, are highly active or are losing weight while preserving muscle may require around 1.2–1.6 g/kg/day. Requirements should be individualised.

Is 100 g of protein per day suitable during menopause?

It may be appropriate for some women, but it is not a universal target. For an 80 kg woman, 1.2 g/kg equates to approximately 96 g daily. A personalised target is more useful than an arbitrary number.

Does the body synthesise less protein with age?

Ageing muscle generally becomes less responsive to protein and exercise. This is called anabolic resistance. Muscle mass is commonly estimated to decline by around 3–8% per decade after 30, with faster losses often occurring after 60. There is no reliable fixed percentage by which protein synthesis declines each decade.

What are the signs of insufficient protein?

Possible signs include poor exercise recovery, reduced strength, loss of muscle, persistent hunger or difficulty preserving lean tissue during weight loss. These symptoms can have many causes and should not automatically be attributed to protein intake.

Can women get enough protein from plant foods?

Yes. A varied diet containing legumes, tofu, tempeh, edamame, fortified soy milk, nuts, seeds and whole grains can provide adequate protein. Plant-based diets may require more deliberate planning and suitable portions.

Will more protein help with menopause weight loss?

Protein may improve meal satisfaction and help preserve muscle during weight loss, but it does not guarantee fat loss. Overall energy intake, dietary quality, fibre, movement, resistance exercise, alcohol and sleep remain important.

Can too much protein be harmful?

Extremely high protein intakes are unnecessary for most women and may displace fibre-rich foods. Anyone with kidney disease, significant liver disease or a relevant medical condition should seek personalised advice before increasing protein.

Personalised menopause nutrition support in Perth

Every woman experiences menopause differently. Your ideal protein intake should consider your symptoms, body composition, health history, digestive function, activity and lifestyle.

Lorraine English combines professional qualifications with extensive experience in nutrition, fitness and coaching. Her approach focuses on clear, realistic strategies rather than fad diets or unnecessary restriction.

References

1. Australian Government Department of Health and Aged Care and New Zealand Ministry of Health. Nutrient Reference Values for Australia and New Zealand: Protein.
2. Bauer J, Biolo G, Cederholm T, et al. Evidence-based recommendations for optimal dietary protein intake in older people: a position paper from the PROT-AGE Study Group. Journal of the American Medical Directors Association. 2013;14(8):542–559. https://doi.org/10.1016/j.jamda.2013.05.021
3. Morton RW, Murphy KT, McKellar SR, et al. A systematic review, meta-analysis and meta-regression of the effect of protein supplementation on resistance training-induced gains in muscle mass and strength in healthy adults. British Journal of Sports Medicine. 2018;52(6):376–384. https://doi.org/10.1136/bjsports-2017-097608
4. Paddon-Jones D, Rasmussen BB. Dietary protein recommendations and the prevention of sarcopenia. Current Opinion in Clinical Nutrition and Metabolic Care. 2009;12(1):86–90. https://doi.org/10.1097/MCO.0b013e32831cef8b
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6. Deutz NEP, Bauer JM, Barazzoni R, et al. Protein intake and exercise for optimal muscle function with ageing: recommendations from the ESPEN Expert Group. Clinical Nutrition. 2014;33(6):929–936. https://doi.org/10.1016/j.clnu.2014.04.007
7. Volpi E, Nazemi R, Fujita S. Muscle tissue changes with ageing. Current Opinion in Clinical Nutrition and Metabolic Care. 2004;7(4):405–410. https://doi.org/10.1097/01.mco.0000134362.76653.b2