Prioritizing protein is crucial—especially for women navigating perimenopause and menopause. If you are in the menopause transition and struggling with weight gain and other changes to your body composition (loss of muscle and more fat distribution), one of the central pillars to turning things around is how we nourish our bodies. And one of the key ways to support this is by increasing the amount of protein we consume. Consuming enough protein helps not only in shedding unwanted fat but also in maintaining and building muscle mass.

Why Is Protein So Important?

· Muscle Maintenance: Muscle mass naturally declines as we age. Ample protein intake, paired with strength training, helps counteract this, supporting a leaner, stronger body.

· Metabolism Boost: Protein digestion burns more calories than carbs or fats, thanks to the “thermic effect.” This can give your metabolism an added boost, helping with weight loss.

· Satiety: Protein-rich foods keep you full longer, curbing hunger and reducing the urge to snack on unhealthy items.

How Much Protein Do You Need?

Experts recommend aiming for 0.8 to 1 gram of protein per pound of body weight (or your ideal body weight if you are looking to lose weight). While this may sound like a lot, you can gradually increase your intake by incorporating high-protein foods into every meal and snack. Tracking your intake is simple with apps like MyFitnessPal. Aiming for at least 100 grams a day is a great place to start.

Smart Strategies for Protein Intake

· Distribute protein evenly throughout your day by starting with a protein-packed breakfast and incorporating it into every meal and snack.

· Combine protein with fibre to curb cravings and regulate blood sugar levels (think: lean meats, Greek yogurt, eggs, tofu, legumes, and plenty of fruits and vegetables).

· Check out my Protein Cheat Sheet below!

How Can a Coach Support You?

Many of us want to make positive lifestyle changes, and motivation is a great start—but accountability and expert guidance can make all the difference. I created Age Freely Fitness & Wellness to help women not just survive, but truly thrive during the menopause transition. Having overcome my own struggles with weight gain, mood swings, and body composition changes in perimenopause, I discovered science-backed solutions that work. As your expert coach, certified menopause specialist, and personal trainer, I provide a structured and supportive path to achieving real results. Discover how you can transform your health and body with my 12-Week Menopause Total Health & Body Transformation program. Click here to learn more!

Protein Cheat Sheet

Choose from the list below to plan your meals and ensure you are getting enough protein throughout the day to nourish your body and fuel lean mass (muscle).

What does 30 grams of protein look like?

· 1 ¼ cups Greek yogurt

· 4 oz cooked chicken breast

· 4 oz lean ground turkey or beef

· 12 oz firm tofu

· 5 oz salmon, shrimp, or cod

· 2 eggs + 2/3 cup egg whites

· 1 ½ scoops of whey protein powder

What does 10 grams of protein look like?

· ½ cup Greek yogurt

· 1/3 cup cottage cheese

· 1/3 cup edamame

· 1 cup cooked quinoa

· ½ cup cooked lentils

· 1 ¼ cups cooked bulghur

· 2 tbsp chia or pumpkin seeds

· 1 ½ oz chicken, tuna, or salmon

Vegan Protein Sources:

· 1 cup lentils (18g)

· 1 cup chickpeas (15g)

· 1 cup black beans (15g)

· 1 cup split peas (16g)

· 1 cup tofu (20g)

· 1 cup tempeh (20g)

· 1 cup quinoa (8g)

· 2 slices sprouted grain bread (up to 12g)

· 1 oz chia seeds (4.7g)

· 3 tbsp hemp hearts (9.5g)