If you’re a woman over 40, especially approaching or going through perimenopause or menopause, getting enough protein each day is a game-changer for your health. It’s not just about building muscle—protein helps maintain it, supports a healthy metabolism, and can even stabilize your energy and mood during hormonal shifts.
But how much protein do you really need? Experts recommend aiming for 100g or more daily to stay strong and energized. For many women, hitting that target can feel overwhelming, but with a few simple strategies, it’s absolutely doable! In this post, I’ll break down why it matters and give you practical tips to make it easy by giving you 7 simple hacks to get more protein in your diet every day.
Why Protein Is Essential After 40
As we age, muscle mass naturally declines. This can lead to slower metabolism, reduced strength, and more body fat if we don’t intervene. For women going through perimenopause or menopause, hormonal shifts—especially the drop in estrogen—can accelerate this process, making it even more important to protect and maintain muscle.
Here are the top reasons why protein is crucial:
Muscle Maintenance: Protein helps prevent muscle loss and can support muscle recovery after exercise.
Metabolism Support: More muscle means a higher resting metabolic rate, which helps with fat loss or maintenance.
Hormone Regulation: Protein plays a role in producing essential hormones, which is key during menopause when hormone levels fluctuate.
Satiety and Weight Management: High-protein foods keep you feeling fuller for longer, helping to manage hunger and reduce snacking.
Now, let’s look at some practical ways to incorporate more protein into your daily routine without overthinking it.
7 Simple Hacks to Get More Protein Every Day
1. Start Strong with Protein at Breakfast
Breakfast is the perfect time to pack in protein and set the tone for the rest of your day. Eggs are a fantastic option—whether you scramble, poach, or make an omelette, they’re a quick and nutritious choice. Try adding veggies like spinach or peppers to your omelette for extra fibre and nutrients.
Other options:
Greek yogurt with chia seeds and berries
Cottage cheese with fruit
A protein-packed smoothie with a scoop of protein powder
2. Upgrade Your Snacks
Swapping out carb-heavy snacks for protein-rich options will keep you fuller longer and help hit your daily target. Nuts, Greek yogurt, cottage cheese, and protein bars are all great go-tos. Just keep an eye on portion sizes, as some snacks can add up in calories quickly.
Try this:
A handful of almonds or mixed nuts
Greek yogurt topped with a spoonful of nut butter
A small, low-sugar protein bar when you’re on the go
3. Boost Your Smoothies
If you love smoothies, they’re an easy way to sneak in extra protein. Add a scoop of protein powder, a tablespoon of nut butter, or some chia seeds to your favourite fruit smoothie for an instant protein boost.
Pro tip:
Use unsweetened almond milk or Greek yogurt as your base for an even bigger protein punch.
4. Power Up Your Salads and Soups (the easy way)
Salads and soups can sometimes be low in protein, especially if they’re store-bought. To fix this, add cooked chicken, turkey, or tofu to your salads, or throw beans, lentils, or a handful of chickpeas or chicken into soups.
Other ideas:
Try a protein-rich side like a boiled egg, edamame, or a slice of high-protein bread with your meal.
5. Choose Protein-Packed Grains and Breads
You don’t have to give up carbs to hit your protein goal—just choose better options! Look for high-protein grains like quinoa or swap regular bread for protein-enriched versions like whole wheat or protein bagels, wraps or loaves- they seem to be easy to find in the supermarkets these days..
Examples:
Quinoa as a base for salads
Protein wraps for sandwiches or quesadillas
High-protein pasta alternatives
6. Add More Beans and Lentils to Your Diet
Beans and lentils are often underrated when it comes to protein. They’re incredibly versatile, high in fiber, and can bulk up almost any meal. Add them to soups, stews, salads, or casseroles for an easy, plant-based protein boost.
Try this:
Add black beans or kidney beans to chili or tacos
Use lentils in stews or curries for extra protein and fiber
7. Simply Increase Your Portion Sizes
One of the easiest ways to get more protein is by increasing the portion sizes of the protein sources you’re already eating. If you’re having chicken breast, fish, or tofu for dinner, try adding an extra half portion. This small adjustment can make a big difference by the end of the day.
Examples:
Go from 1 to 1.5 chicken breasts
Add an extra egg to your morning scramble
Opt for a larger portion of fish at dinner
How to Track Your Protein Intake
Tracking your protein can help you stay on top of your daily goals. You don’t need to get obsessive about it, but using an app like MyFitnessPal or even just jotting down what you eat in a notebook can help you identify areas where you might need a bit more.
If you’re new to tracking protein, here are some guidelines:
1 egg = 6g of protein
85g skinless chicken breast = 25-30g of protein
1 cup cooked lentils = 18g of protein
1 cup Greek yogurt = 20g of protein
Protein is vital for women over 40, not just for muscle maintenance but for overall health, especially during perimenopause and menopause. Aim to hit 100g or more each day, and remember, it’s about making simple, sustainable changes that support your long-term health.
What are your favourite ways to get more protein? Let me know in the comments!
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