Protein is one of the most talked-about nutrients in health and wellness circles — and for good reason. During perimenopause, your body’s need for protein slightly increases to support muscle, bone, and metabolic health. But while protein gets a lot of hype, many women still don’t know how much they actually need, what the best sources are, or how to include it in a balanced way.

This article explores how much protein you really need, why the type of protein matters, and gives you a practical tool to plan protein into your day with easy whole-food meals.

Why Protein Needs Rise in Perimenopause

During perimenopause, declining estrogen accelerates:

• Muscle loss (sarcopenia) – making it harder to maintain strength and metabolism.

• Bone loss – increasing fracture and osteoporosis risk.

• Changes in hunger and weight regulation – leading to midlife weight gain.

For this reason, research recommends 1.0–1.2 g/kg/day of protein for women in perimenopause, compared to the general adult RDA of 0.8 g/kg/day (Erdélyi et al., 2023; Willoughby et al., 2024). More active women may need up to 1.6 g/kg/day.

The “Protein Package”: Why Source Matters

When we eat protein, it never comes alone — it always comes in a “package” with other nutrients:

• Animal proteins (e.g., red or processed meat, cheese) often come with more saturated fat and salt. Fermented dairy and fish can provide calcium, omega-3 fats, and high-quality amino acids that are beneficial.

• Plant proteins (beans, lentils, soy, nuts, seeds, quinoa) come with fiber, vitamins, minerals, and polyphenols — compounds that protect against inflammation and support long-term health.

What really matters isn’t just how much protein you eat, but where it comes from. Choosing more plant-based proteins gives your body extra benefits it needs during perimenopause.

 

Benefits of Protein in Perimenopause

• Improves satiety – protein helps you feel fuller for longer and reduces cravings.

• Supports weight management – protects lean muscle and prevents “metabolic slowdown.”

• Flattens the glucose curve – slows carbohydrate absorption, reducing blood sugar spikes.

• Protects bone and muscle – essential for long-term strength, mobility, and independence.

• Enhances recovery from exercise – particularly important for women doing strength training.

Protein Hype vs. Balance

Protein has become a buzzword in health, but more is not always better.

• Too much protein can place unnecessary strain on the kidneys, especially in people with kidney disease.

• Overemphasising protein can crowd out other nutrient-dense foods like fiber-rich vegetables, whole grains, and fruit — which are just as essential for gut and metabolic health.

• The goal is balance: enough protein for strength and satiety, but not at the expense of variety.

A Note on Protein Powders

Protein powders are everywhere, but they’re not the best first line. Whole foods should always come first — they give you not just protein, but also fiber, vitamins, minerals, and healthy fats.

However, powders can be a useful supplement if:

• You are travelling and can’t access fresh protein foods.

• You are training heavily and need extra support.

• You struggle to meet your needs from food alone.

If you choose a powder:

• Look for minimal ingredients.

• Prefer plant-based sources (like pea, rice, or hemp protein).

• Avoid excess sweeteners, gums, or fillers.

Practical Tool: Planning Protein into Your Day

Here’s an example of how a woman could spread protein across the day to meet her needs.

* Example shown is plant-forward, whole-food based, simple to prepare. Adjust portion sizes to your own weight, appetite, and protein goals.

Breakfasts (20–25g protein)

1. Tofu Scramble with Veggies

   • Crumbled tofu sautéed with spinach, mushrooms, turmeric, and nutritional yeast.

   • Serve on wholegrain toast with avocado.

   • ~23g protein.

2. Greek-Style Soy Yoghurt Bowl

   • Unsweetened soy yoghurt (20g protein per serve), chia seeds, walnuts, and berries.

   • ~22g protein.

3. Protein Oats

   • Rolled oats cooked in soy milk, stirred with pumpkin seeds, hemp seeds, and almond butter.

   • Optional: add a scoop of clean protein powder if extra needed.

   • ~20g protein.

Lunches (25–30g protein)

1. Lentil & Quinoa Salad

   • Cooked quinoa, lentils, roasted vegetables, rocket, and tahini dressing.

   • ~27g protein.

2. Chickpea & Spinach Curry

   • Chickpeas simmered with tomato, spinach, garlic, and spices.

   • Serve with brown rice.

   • ~25g protein.

3. Edamame & Brown Rice Bowl

   • Brown rice topped with edamame, broccoli, sesame seeds, and soy-ginger dressing.

   • ~28g protein.

Dinners (25–30g protein)

1. Black Bean Tacos

   • Black beans sautéed with garlic and cumin, served in corn tortillas with avocado and salsa.

   • ~26g protein.

2. Tempeh Stir Fry

   • Tempeh cubes stir-fried with bok choy, carrots, ginger, and cashews.

   • Serve with soba noodles.

   • ~28g protein.

3. Red Lentil Dahl

   • Red lentils cooked with coconut milk, turmeric, cumin, and spinach.

   • Serve with quinoa.

   • ~27g protein.

High-Protein Snacks (10–15g protein each)

1. Roasted Edamame or Chickpeas – crunchy, portable, ~14g protein per cup.

2. Apple with Nut Butter + Hemp Seeds – ~12g protein.

Summary

Protein is a cornerstone of healthy ageing for women in perimenopause. Aim for 1.0–1.2 g/kg/day, focusing on a variety of whole-food sources. Plant-based proteins bring extra benefits — fiber, polyphenols, vitamins, and minerals — making them especially valuable in this life stage.

Yes, protein deserves its hype, but it’s about quality, balance, and distribution across the day. A protein-rich breakfast, balanced meals, and smart snacks can help you feel fuller, keep energy stable, and protect long-term muscle and bone health.

Protein powders can be a handy supplement in certain circumstances, but they should never replace the foundation of a whole-food diet.

Dr Taisia Cech

References

• Erdélyi, A., Pálfi, E., Tűű, L., Nas, K., Szűcs, Z., Török, M., Jakab, A., & Várbíró, S. (2023). The Importance of Nutrition in Menopause and Perimenopause—A Review. Nutrients, 16. https://doi.org/10.3390/nu16010027 

• Willoughby, D., Florez, C., Davis, J., Keratsopoulos, N., Bisher, M., Parra, M., & Taylor, L. (2024). Decreased Neuromuscular Function and Muscle Quality along with Increased Systemic Inflammation and Muscle Proteolysis Occurring in the Presence of Decreased Estradiol and Protein Intake in Early to Intermediate Post-Menopausal Women. Nutrients, 16. https://doi.org/10.3390/nu16020197 

• Mercer, D., Convit, L., Condo, D., Carr, A., Hamilton, L., Slater, G., & Snipe, R. (2020). Protein Requirements of Pre-Menopausal Female Athletes: Systematic Literature Review. Nutrients, 12. https://doi.org/10.3390/nu12113527 

• Boutot, M., Purdue-Smithe, A., Whitcomb, B., Szegda, K., Manson, J., Hankinson, S., Rosner, B., & Bertone-Johnson, E. (2018). Dietary Protein Intake and Early Menopause in the Nurses’ Health Study II. American Journal of Epidemiology, 187, 270–277. https://doi.org/10.1093/aje/kwx256 

• Yang, Y., Yang, Y., Yong, Z., Yang, L., Zhao, Y., Yan, M., Zheng, R., & Luo, X. (2025). Association Between Protein-Rich Foods, Nutritional Supplements, and Age of Natural Menopause and Its Symptoms. Nutrients, 17. https://doi.org/10.3390/nu17020356 

• Durosier-Izart, C., Biver, E., Merminod, F., Van Rietbergen, B., Chevalley, T., Herrmann, F., Ferrari, S., & Rizzoli, R. (2017). Peripheral skeleton bone strength is positively correlated with total and dairy protein intakes in healthy postmenopausal women. Am J Clin Nutr, 105(2), 513–525. https://doi.org/10.3945/ajcn.116.134676 

• Alekel, D., Germain, A., Peterson, C., Hanson, K., Stewart, J., & Toda, T. (2000). Isoflavone-rich soy protein isolate attenuates bone loss in the lumbar spine of perimenopausal women. Am J Clin Nutr, 72(3), 844–852. https://doi.org/10.1093/AJCN/72.3.844 

• Smith, G., Yoshino, J., Kelly, S., Reeds, D., Okunade, A., Patterson, B., Klein, S., & Mittendorfer, B. (2016). High-Protein Intake during Weight Loss Therapy Eliminates the Weight-Loss-Induced Improvement in Insulin Action in Obese Postmenopausal Women. Cell Reports, 17(3), 849–861. https://doi.org/10.1016/j.celrep.2016.09.047