Getting enough protein in your diet is always crucial to your overall health. But as we age—particularly during menopause, for women—maintaining muscle becomes more challenging due to hormonal shifts. Muscle tissue is essential for a healthy metabolism, but unfortunately, declining estrogen levels can lead to muscle loss, increased fat storage, and a slower metabolic rate. While there’s no guaranteed way to prevent these issues, adding extra protein to your plate is a good solution to counteracting them.
“Incorporating adequate protein into our diets is crucial during menopause,” says Julie Powers, Certified Perimenopause and Menopause Coach at The Momentum Maker. “Protein helps maintain muscle mass, boosts metabolic rate, and keeps us feeling satisfied longer.” To maximize benefits, she recommends spreading protein intake throughout the day, aiming for at least 20-30 grams per meal.
We checked in with Powers to highlight a few of the best options out there, especially for women experiencing menopause. According to her, Greek yogurt, wild-caught salmon, lentils, eggs, and hemp seeds are all fantastic choices. Learn more about the benefits of each below!
1. Greek Yogurt
Greek yogurt is packed with protein—nearly twice as much as regular yogurt, according to Powers—while also providing gut-friendly probiotics that support metabolic function. A single serving offers around 15-20 grams of protein. Plus, it's delicious, and perfectly versatile for a range of tasty, healthy toppings. What's not to love?
"Start your day with Greek yogurt topped with berries and a sprinkle of nuts (like magnesium-rich sliced almonds) for breakfast," Powers recommends. For a savory option, she suggests using it in dips or as a healthier replacement for sour cream. It also makes a great post-workout recovery snack when paired with antioxidant-rich fruit like blueberries or raspberries.
2. Wild-Caught Salmon
When it comes to lean protein, it doesn't get much better than salmon. This delicious fish is rich in omega-3 fatty acids, which can help reduce inflammation often linked to menopause. "These healthy fats can also support heart health—important since cardiovascular risk increases after menopause," Powers explains. Wins all around!
She recommends aiming for 2-3 servings of salmon per week. Bake a fillet for dinner and use leftovers in salads or wraps. "Canned salmon provides a convenient protein boost for quick meals—try salmon patties with a side of vegetables or a salmon and avocado wrap for lunch." Sounds delicious!
3. Lentils
Vegetarian? No problem! Lentils are a plant-based protein packed with fiber, making them excellent for stabilizing blood sugar and providing long-lasting energy—two key factors for managing menopause symptoms. They’re also rich in iron, which is especially beneficial to women during menopause, as we tend to need more of it during that stage of life.
There are so many tasty ways to work lentils into meals. "Add lentils to soups and stews for heartier texture and nutrition. Create a simple lentil salad with chopped vegetables and a light vinaigrette for a make-ahead lunch option," suggests Powers. She also recommends lentil-based veggie burgers and red lentil pasta sauce. Yum!
4. Eggs
They may not be cheap these days, but there's no denying that eggs are one of the best protein sources around. In fact, they contain all nine essential amino acids. Powers notes that since they're also rich in choline, they can support brain health and may even help with menopause-related cognitive changes like brain fog and mood swings.
Eggs aren’t just for breakfast, Powers reminds us. Hard-boiled eggs make an easy grab-and-go snack, while frittatas and shakshuka are great dinner options. "For a quick protein boost, keep a container of hard-boiled eggs in your refrigerator for easy access." Perfect!
5. Hemp Seeds
Here's one you may not have considered! These small but mighty seeds provide complete protein and healthy fats, including gamma-linolenic acid (GLA), which may help manage hormone-related symptoms. "Research suggests these compounds may help manage hormone-related symptoms during menopause while supporting metabolism," Powers says.
Try sprinkling hemp seeds over oatmeal, yogurt, or salads, or blend them into smoothies for added creaminess. "Hemp seeds can also be incorporated into homemade energy balls combined with dates and nuts for a satisfying snack," Powers suggests.
Now, if you'll excuse us, we're heading to the kitchen.
