By Lorraine English, Clinical Nutritionist and Menopause Specialist | Lept Nutrition, Based Wellness Zone, Warwick
If breakfast is coffee, 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 looks reasonably healthy.
Protein becomes particularly important through perimenopause, menopause and beyond. It provides the amino acids required to maintain and repair muscle, while also contributing to bone health, immune function and the production of enzymes and hormones. Protein-rich meals may also help you feel satisfied for longer.
However, protein is not a magic solution for menopause symptoms or weight gain. It works best as part of a balanced eating pattern that includes vegetables, fruit, legumes, whole grains and healthy fats, together with regular resistance exercise, adequate sleep and sufficient overall energy.
The goal is not to eat enormous amounts of meat or add protein powder to everything. It is to make sure each meal contains a useful amount of protein and that your intake is distributed across the day.
Why does protein matter after 40?
From midlife onwards, we gradually become less efficient at using dietary protein to stimulate muscle repair and growth. This is sometimes called anabolic resistance.
Muscle mass is commonly estimated to decline by approximately 3–8% per decade after the age of 30, with the rate of loss increasing after about 60. This does not mean the body synthesises a fixed percentage less protein with every decade. Rather, ageing muscle becomes less responsive to the usual muscle-building signals from dietary protein and physical activity. Inadequate protein intake, inactivity, illness and repeated restrictive dieting can accelerate this loss, while resistance exercise and adequate protein can help preserve muscle.
At the same time, the menopause transition is accompanied by changes in oestrogen, body composition and fat distribution. Ageing, reduced activity, disrupted sleep, dieting and a decline in resistance exercise can also contribute to the loss of muscle.
Muscle is about much more than appearance. Maintaining it helps support:
strength and physical function
balance and independence as we age
bone health
glucose regulation and metabolic health
recovery from illness or injury
a healthy resting energy expenditure
Losing weight without an appropriate nutrition and exercise strategy can mean losing muscle as well as body fat. This is one reason why simply eating less is not always the best answer to menopause-related weight concerns and why ensuring you work to get adequate protein is essential with GLP1 medication.
How much protein do women over 40 need?
There is no single official protein target specifically for menopause. Your needs depend on your body size, age, activity, health and goals.
The Australian recommended dietary intake for protein is designed to meet the needs of most healthy people. However, research and expert guidance for healthy older adults, physically active people and people trying to preserve muscle commonly support intakes above the basic minimum.
As a practical guide:
Around 1.0–1.2 g of protein per kilogram of body weight per day may be appropriate for many healthy women focused on maintaining muscle.
Around 1.2–1.6 g/kg/day may be considered for women who strength train, are very active, are recovering from illness or are losing weight while trying to preserve lean tissue.
Individual assessment is important. More is not automatically better.
For example, at 1.2 g/kg/day body weight approximate daily protein target.
60 kg - 72 grams
70 kg - 84 grams
80 kg - 96 grams
90 kg - 108 grams
For example, at 1.6 g/kg/day body weight approximate daily protein target.
60 kg - 96 grams
70 kg - 112 grams
80 kg - 128 grams
90 kg - 144 grams
These figures are starting points, not prescriptions. For someone living in a larger body, calculating protein solely from current body weight may produce an unnecessarily high target. A nutrition practitioner can calculate a more suitable goal using health history, body composition, activity and treatment objectives.
If you have kidney disease, significant liver disease or another medical condition affecting protein metabolism, seek advice from your GP or renal dietitian before deliberately increasing protein.
Could you be 35 g short of protein each day?
Possibly. Consider this common pattern:
toast with jam and coffee for breakfast: approximately 5–7 g
salad sandwich for lunch: approximately 6 –12 g
fruit for a snack: less than 2 g
chicken with vegetables and rice for dinner: approximately 30–35 g
That day may provide only 45–55 g of protein. If your individual target is around 85–100 g, the shortfall could be 30–45 g.
The answer is not necessarily to make dinner larger. Adding meaningful protein to breakfast, lunch and snacks is often more comfortable and practical.
Why coffee and toast may not be enough after 40
Coffee and toast can be enjoyable, but on their own they generally provide little protein. This can make it harder to reach your daily target without relying on a very large dinner.
Try building breakfast around a protein anchor:
eggs with egg whites and wholegrain toast and vegetables
Greek yoghurt with berries, nuts and seeds
high-protein overnight oats made with milk, protein powder, yoghurt or soy milk
cottage cheese with tomato and seeded toast
tofu scramble with vegetables
a smoothie containing milk or fortified soy milk, yoghurt and an appropriate protein powder
You do not need to remove carbohydrate from breakfast. Wholegrain bread, oats and fruit can provide fibre and energy. The aim is to add adequate protein, not turn every meal into a restrictive diet meal.
What does 30 g of protein actually look like?
Protein content varies by product, brand, portion and preparation method, so check labels where appropriate. Approximately 25–30 g of protein may be found in:
100–120 g cooked chicken, turkey, lean beef or fish
one 95 g tin of tuna plus a small serve of Greek yoghurt or wholegrain crackers
three eggs plus approximately 100 g cottage cheese
200 g high-protein Greek yoghurt with two tablespoons of hemp seeds
150–170 g firm tofu with edamame or a wholegrain accompaniment
one cup of cooked lentils plus tofu, tempeh or a soy-based yoghurt
a suitable protein shake, depending on the product and serving size
Plant proteins absolutely count. Because individual plant foods can provide less protein per serve, combining legumes, tofu, tempeh, edamame, soy milk, nuts, seeds and whole grains across the day can make the target easier to reach.
Is 30 g at every meal compulsory?
No. Your total daily intake matters, and the ideal amount at each meal varies with body size and goals.
However, many women eat very little protein early in the day and most of it at dinner. Distributing protein more evenly—often around 25–30 g at each main meal, with additional protein from snacks—can provide several opportunities to support muscle protein synthesis.
This is a practical framework rather than a rigid rule. A smaller person may need less, while a taller or highly active woman may need more.
How to reach approximately 100 g without enormous meals
Here is one example:
Breakfast 31 grams of protein: Blend 1 scoop of protein powder with soy milk and 1./2 cup of frozen fruit and spinach, with 2 tablespoon of ground flaxseeds.
Lunch 30 grams of protein: Chicken 100 grams and salad wrap.
Snack 21 grams of protein: Cottage cheese 110 grams and ½ cup of berries, and 30 grams of almonds.
Dinner 30 grams of protein: 150 grams of salmon and vegetables
Total Protein = 112 grams
A plant-forward day could use fortified soy milk, tofu, tempeh, edamame, lentils, beans, higher-protein whole grains, nuts and seeds. Careful portions and combinations may be needed to reach the same total while still meeting energy and fibre needs.
Protein and menopause weight gain
Many women respond to weight gain by skipping meals, reducing portions drastically or trying to survive on salads. This can leave them hungry, tired and more vulnerable to losing muscle.
Adequate protein may support weight management by:
improving meal satisfaction
helping preserve lean tissue during an energy deficit
supporting recovery from resistance exercise
replacing some less nourishing, highly processed snack foods
But adding protein on top of everything you already eat will not automatically cause weight loss. Portions, total energy intake, fibre, movement, sleep, alcohol and overall dietary quality still matter.
The most useful question is often not, “How can I eat less?” but, “How can I make my meals more nourishing, satisfying and supportive of muscle?”
Do you need protein powder?
No. It is possible to meet protein needs using food alone.
A protein powder can be convenient if you have a poor appetite, limited time, higher requirements or difficulty reaching your target. It should complement a balanced diet rather than replace most meals.
When selecting a product, consider:
protein type: look for whey protein isolate, brown rice isolate, pea protein isolate. If you have IBS egg white and hemp seed protein are a great option.
added sugar and sweeteners (avoid)
emulsifiers and gums (avoid)
unnecessary herbal or stimulant ingredients
third-party testing if you compete in sport
The best choice depends on your dietary preferences, tolerance and health needs.
Five simple ways to close your protein gap
Start with breakfast. Add eggs, Greek yoghurt, cottage cheese, tofu or fortified soy milk.
Build lunch around protein. Include chicken, fish, eggs, tofu, tempeh, legumes or dairy rather than relying on salad vegetables alone.
Use a planned protein-rich snack. Try yoghurt, edamame, boiled eggs, cottage cheese, roasted chickpeas or hummus with vegetables.
Spread protein across the day. Avoid trying to meet most of your target at dinner.
Pair nutrition with resistance exercise. Protein supplies the building blocks; appropriately prescribed strength training gives your muscles a reason to adapt.
The bottom line
Protein deserves more attention during perimenopause and menopause, but there is no universal 100 g target and no need to eat an extreme high-protein diet.
For many women, the most effective change is to include a meaningful protein source at breakfast and lunch, distribute intake across the day and combine adequate nutrition with resistance exercise. Your ideal amount should reflect your body, health, lifestyle and goals.
If you are unsure whether you are eating enough—or you want to lose body fat without sacrificing muscle—a personalised nutrition assessment can help you establish an appropriate protein target and translate it into realistic meals.
To book a consultation with Lorraine English, Clinical Nutritionist.
Frequently Asked Questions
How much protein should a woman over 40 eat each day?
Protein requirements vary according to body weight, activity level, health and goals. Many healthy women over 40 may benefit from approximately 1.0–1.2 g of protein per kilogram of body weight each day. Women who strength train, are very active or are losing weight while trying to maintain muscle may require approximately 1.2–1.6 g/kg/day.
Is 100 g of protein per day suitable during menopause?
For some women, 100 g per day may be appropriate, but it is not a universal target. For example, a woman weighing 80 kg would receive 96 g of protein at an intake of 1.2 g/kg/day. Your target should be based on your individual needs rather than an arbitrary number.
Does the body synthesise less protein as we age?
Ageing muscle generally becomes less responsive to protein and exercise, a process known as anabolic resistance. Muscle mass is commonly estimated to decline by approximately 3–8% per decade after age 30, with losses often accelerating after 60. Adequate protein and regular resistance exercise can help reduce this decline.
How much protein should I eat at each meal?
A practical target for many women is approximately 25–30 g of protein at each main meal, with additional protein from snacks if required. This is a flexible guide rather than a compulsory amount. Your ideal serving will depend on your size, activity and total daily protein target.
What are the signs that I may not be eating enough protein?
Possible signs include poor recovery after exercise, reduced strength, loss of muscle, persistent hunger or difficulty maintaining muscle while losing weight. These symptoms can have many causes, so they should not automatically be attributed to inadequate protein.
What are the best protein foods for menopause?
Useful protein sources include fish, eggs, chicken, lean meat, Greek yoghurt, cottage cheese, milk, tofu, tempeh, edamame, lentils, beans, chickpeas, nuts and seeds. Aim for a variety of animal and plant proteins to obtain protein alongside other important nutrients.
Can I get enough protein from plant foods?
Yes. A plant-based diet can provide adequate protein when it includes a variety of legumes, tofu, tempeh, edamame, fortified soy milk, nuts, seeds and whole grains. Plant-based meals may need careful planning because some individual plant foods provide less protein per serving.
Do I need a protein shake during menopause?
Protein powder is not essential. It can be a convenient option when appetite is low, time is limited or protein requirements are difficult to meet through food. Choose a product that suits your dietary needs and gastrointestinal tolerance, and use it to complement rather than replace a balanced diet.
Will eating more protein help me lose menopause weight?
Protein may improve satisfaction after meals and help preserve muscle during weight loss, but simply adding more protein does not guarantee fat loss. Sustainable weight management also depends on overall energy intake, dietary quality, fibre, sleep, movement and resistance exercise.
Can eating too much protein be harmful?
Very high protein intakes are unnecessary for most women and may displace fibre-rich foods and other important nutrients. Women with kidney disease, significant liver disease or another condition affecting protein metabolism should seek individual medical or dietetic advice before increasing their intake.
References
Australian Government Department of Health and Aged Care and New Zealand Ministry of Health. Nutrient Reference Values for Australia and New Zealand: Protein.
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
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
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
Phillips SM, Chevalier S, Leidy HJ. Protein “requirements” beyond the RDA: implications for optimising health. Applied Physiology, Nutrition, and Metabolism. 2016;41(5):565–572. https://doi.org/10.1139/apnm-2015-0550
Deutz NEP, Bauer JM, Barazzoni R, et al. Protein intake and exercise for optimal muscle function with aging: recommendations from the ESPEN Expert Group. Clinical Nutrition. 2014;33(6):929–936. https://doi.org/10.1016/j.clnu.2014.04.007
