How much protein do you need during menopause?

During menopause, looking after your muscles deserves attention alongside managing symptoms. Eating enough protein and doing regular strength exercise can help support muscle health. The food side can be simple, with ingredients you already enjoy.

As a chef and nutrition coach, I like to start with what is on the plate. Eggs on toast, yoghurt at breakfast or beans added to lunch can all make a useful contribution.

Why protein matters more during menopause

As a nutritionist, I see protein as particularly important during menopause, because this is a time when maintaining muscle can become more challenging. Research suggests that women lose around 0.6% of their muscle mass each year after menopause, so supporting the muscle you have becomes increasingly important.

As we get older, our muscles can also become less responsive to the protein we eat, sometimes referred to as anabolic resistance. Research shows that older adults can have a reduced muscle protein synthesis response after eating compared with younger adults, which is one reason getting enough protein becomes more important as we age.

Protein provides the building blocks your body needs to maintain and repair muscle. It can also help with satiety, helping meals feel more satisfying, which can be useful when your appetite or eating habits are changing.

The importance of muscle mass during menopause

When I talk about preserving muscle, I’m not just referring to appearance or what you see on the scales. Muscle helps you do the everyday things that keep you independent and active, whether that’s getting out of the chair, climbing the stairs or carrying the shopping.

Menopause can also bring changes to bone health as oestrogen levels fall. That’s why I encourage women to think about protein alongside regular exercise, particularly resistance or strength-based exercise. Protein also contributes to muscle maintenance, and exercise is an important part of keeping muscles strong.

How much protein do you need during menopause?

When I talk to women about protein during menopause, I always emphasise that there isn’t one number that will be right for everyone. Research suggests that midlife and older adults may benefit from around 1.0–1.6g of protein per kilogram of body weight each day, depending on factors like age, activity levels, overall health, and whether you’re trying to lose weight while preserving muscle.

In practice, including more protein doesn’t need to be complicated. I recommend starting with something simple: include a source of protein at breakfast, lunch, and dinner. This could mean having Greek yoghurt with breakfast, adding beans or lentils to a soup or including eggs at lunch, or serving fish, chicken or tofu with dinner.

Our guide to protein can also help you see how much protein is in everyday foods, making it easier to work out what your intake might look like across the day.

Simple ways to build your meals

If you want to up your protein intake, it really helps to think about the main protein ingredient, then add vegetables or fruit and a portion of bread, potatoes or other grains alongside it. Beans and lentils are especially useful because they bring fibre as well as extra protein.

Here are some examples of what this can look like for each meal of the day:

Breakfast

• Scrambled eggs on wholegrain toast with a spoonful of cottage cheese on the side if you want more protein.
• Greek yoghurt with berries and oats. Make sure to check the label though, as Greek-style yoghurt does not always contain as much protein as strained Greek yoghurt.
• Porridge made with milk or a protein-containing soya drink. Stir in yoghurt once it cools a little for an extra boost.

Lunch

• Jacket potato with cottage cheese and tuna, served with cucumber or a small salad
• Lentil soup with an egg on toast on the side. For a little more protein, you can add a small dollop of yoghurt into your soup
• Chicken and hummus wholegrain wrap
• Bean salad with eggs or tofu, which will also sneak in extra fibre alongside protein, keeping you fuller for longer

Dinner

• Baked fish with new potatoes and vegetables
• Chickpea, tofu, and spinach curry, served with rice
• Chicken or tofu stir-fry with vegetables and noodles

Need more inspiration on what to eat? Make sure to explore our recipes for everyday meals that are both delicious and nutritious.

My practical kitchen tips

Getting enough protein doesn’t have to mean spending more time in the kitchen or completely changing the way you eat. I often recommend starting with the meals and ingredients you already enjoy, then looking for simple ways to add a little more protein throughout the day. These are some of my go-to tips:

• Keep a few easy options to hand. Eggs, tinned beans, tinned fish and plain yoghurt can make it easier to put something together when you don’t have much time or energy to cook.
• Build on meals you already make. Add lentils to a soup or sauce or serve cottage cheese alongside a baked potato. Small additions can boost the protein in a meal without making it feel completely different.
• Make dairy work in savoury meals. Blend cottage cheese into a smooth sauce or stir yoghurt into a dish. Make sure to do this after taking it off the heat to help reduce the chance of it splitting.
• Freeze useful portions. Meals like lentil soup or chicken casserole can be portioned and frozen, giving you an easy option for another day. I recommend labelling containers with the name and date, too, to keep track of what should be eaten first, before going bad.
• Treat nuts and seeds as an extra. They can add texture and nutrients to a meal, but a small sprinkle shouldn't be your main source of protein.
• Remember that snacks can contribute, too. Try yoghurt with fruit, cottage cheese with crackers or a boiled egg, choosing a portion that feels manageable for your appetite.

Protein for muscle mass

When it comes to muscle mass, protein-rich food and strength training need to work hand in hand. So, if you want all this extra protein to help you preserve (or even build) muscles, give them something to work against! Aim for resistance training that uses all the major muscle groups at least two days a week, alongside regular aerobic activity.

You could start with chair squats, wall press-ups, resistance bands, or weights. Choose a level that makes your muscles work and leaves you needing a short rest. As you get stronger, gradually increase the challenge. If you have not exercised for a while or have health concerns, ask for advice on a suitable starting point.

Getting enough protein with a smaller appetite

Sometimes, a full meal can feel like too much, especially if weight loss medication is reducing your appetite. If that happens, I recommend eating a smaller portion and giving yourself another opportunity to eat later, rather than putting pressure on yourself to finish a large meal.

If you want to increase your protein with a decreased appetite, start small. Choose one meal that could use a little more, such as adding yoghurt to breakfast or eggs to lunch. Keep your changes manageable and remember to leave room for other important foods, including fibre-rich fruit, vegetables and wholegrains.

Protein is important, but getting enough food and a variety of nutrients overall matters too. Protein shakes can be convenient from time to time as well, particularly when your appetite is low, but they don't need to replace balanced meals.

For more advice, read our guide to how to eat well when your appetite is small.

The takeaway

During menopause, protein and strength exercise can work together to help you look after your muscles and stay strong for everyday life. You don’t need to overhaul your diet to make a difference. Start with small, realistic changes, like adding a source of protein to each meal and choosing foods you already enjoy.

If your appetite is smaller, focus on what feels manageable rather than forcing larger meals. Most importantly, aim for a balanced approach that gives your body enough protein, energy and other nutrients to support you through menopause and beyond.

About Lisa Marley

Lisa is a RSPH-accredited Chef and Wellness Expert with an AfN Certified Diploma in Nutrition Coaching. Working alongside myBMI, she helps translate nutrition science into practical, everyday advice, creating recipes, meal ideas and healthy eating guidance that support sustainable weight loss and long-term wellbeing.

Find out more about her work here.

Sources

• Nutrition information about protein and plant-based protein (2023) British Nutrition Foundation. [Accessed 5 October 2026]
• Hormone replacement therapy (HRT) (date unknown) HSE. [Accessed 5 October 2026]
• Indoor exercises for older people (2023) HSE. [Accessed 5 October 2026]
• The musculoskeletal syndrome of menopause (2024) Climacteric. [Accessed 5 October 2026]
• Dietary protein intake in midlife in relation to healthy aging – results from the prospective Nurses’ Health Study cohort (2024) PMC. [Accessed 5 October 2026]