The Protein Your Body is Quietly Asking For: 5 Simple Ways to Nourish Yourself
Have you ever wondered why your usual meals don't seem to satisfy you the way they used to? Or why you find yourself reaching for snacks an hour after eating? Your body might be gently asking for something it needs more of now: protein.
During peri/menopause and beyond, your protein needs shift in ways that might surprise you. Research shows that women in peri/menopause and beyond need to consume 30-50 grams of protein at breakfast or their first meal of the day to build muscle effectively, with 20-25g per meal being ideal to stimulate muscle protein synthesis.
So here are 5 gentle ways to weave more protein into your daily rhythm.
1. Start Your Day Like You Mean It
Think of breakfast as setting the tone for how steady and satisfied you'll feel all day. Instead of reaching for toast or cereal, consider these protein-rich morning companions:
The Two-Minute Wonder: Scramble two eggs with a handful of spinach and sprinkle with cheese. Add a slice of whole grain toast, and you've got about 25g of protein to start your day strong.
The Make-Ahead Marvel: Greek yogurt parfait with berries and a handful of nuts or seeds. It's like dessert for breakfast, but it loves your body back with 20-25g of protein.
The Smoothie That Satisfies: Blend protein powder, banana, spinach (you won't taste it, promise), and almond butter. It's portable sunshine in a glass.
2. Transform Your Snacks Into Mini Meals
Instead of thinking "snack," think "small plate of nourishment." 10-20g protein is enough to stimulate muscle protein synthesis, making these perfect between-meal bridges:
Apple slices with almond butter
Hard-boiled egg with a small handful of nuts
Cottage cheese with cucumber slices and a drizzle of olive oil
A small portion of hummus with vegetables
These aren't just snacks but they're acts of self-care that keep your energy steady throughout the day.
3. Make Protein the Star of Your Plate
When planning lunch and dinner, start with your protein and build around it. This simple shift changes everything:
Lunch Heroes: Grilled chicken salad, tuna and white bean salad, or a hearty lentil soup. Each provides the 20-25g your body is looking for.
Dinner Companions: Salmon with roasted vegetables, lean beef stir-fry, or a chickpea curry. The protein becomes the foundation, not an afterthought.
The Gentle Reminder: If you can see protein taking up about a quarter of your plate, you're likely on the right track.
4. Embrace the Power of Plant Protein
You don't need meat at every meal to meet your protein goals. Plant-based proteins can be just as satisfying and often come with bonus fiber and nutrients:
Legume Love: Lentils, chickpeas, and black beans are protein powerhouses that blend beautifully into soups, salads, and curries.
Quinoa Magic: This grain is actually a complete protein. Use it as a base for grain bowls or mix it into salads.
Nuts and Seeds: Sprinkle hemp seeds on your oatmeal, add walnuts to your salad, or stir tahini into your soup for an easy protein boost.
5. Keep It Simple with Smart Swaps
Sometimes the smallest changes create the biggest impact:
Swap regular pasta for lentil or chickpea pasta (double the protein)
Choose Greek yogurt over regular yogurt
Add a boiled egg to your salad
Stir protein powder into your oatmeal
Keep pre-cooked chicken or canned fish on hand for quick additions
Your Protein Journey, Your Way
Remember, aiming for 60-70 grams per day from high-quality sources like lean meats, eggs, dairy, nuts, and beans is a gentle guideline, not a rigid rule. Some days you'll hit it perfectly, other days you won't and that's completely normal.
This isn't about perfection or complicated meal planning. It's about tuning into what your body needs during this season of life and responding with kindness and practical wisdom.
Your energy levels, muscle strength, and even your mood might thank you for these small, consistent acts of nourishment. And isn't it wonderful to know that taking care of yourself can be this gentle and achievable?
Sources:
The Power of Protein: Starting Your Day Right During Menopause, Midlife Makeover
Protein and the Menopause, Laura Clark - The Menopause Dietitian
Protein During Menopause: How Much Do We Really Need?, Elektra Health
