Prioritising Protein in Perimenopause: A practical guide for women.

Written By Kath Atkins

Perimenopause is a natural transition that typically begins in a woman’s 40s and marks the lead-up to menopause. It can be a time of significant hormonal shifts, particularly a decline in oestrogen, which may result in changes such as reduced muscle mass, decreased bone density, increased fat accumulation, and altered energy levels. Nutritional strategies play a vital role in managing these changes, with protein emerging as a key nutrient for supporting muscle and bone health, satiety, and metabolic function (Scott et al., 2010; Lovejoy et al., 1997).

Why protein matters in perimenopause

Muscle mass preservation
The decline in oestrogen during perimenopause accelerates sarcopenia (age-related muscle loss). Adequate protein intake is essential to stimulate muscle protein synthesis and prevent loss of lean mass, especially when combined with resistance training (Sims, 2020). Maintaining muscle mass helps support functional strength, mobility, and overall metabolic health.

Bone density support
Protein enhances calcium absorption and supports the production of insulin-like growth factor 1 (IGF-1), which is involved in bone formation. With bone loss accelerating during perimenopause, ensuring adequate protein intake, alongside calcium and vitamin D, may reduce fracture risk (Monash University, 2023).

Satiety and metabolic health
Hormonal changes can increase appetite and redistribute fat, particularly around the abdomen. High-protein diets promote satiety, support blood sugar regulation, and may help with maintaining a healthy weight (University of Sydney, 2022).

How much protein do women need during perimenopause?

While the general recommendation for adults is 0.8 g/kg of body weight per day, evidence suggests this may be inadequate for midlife women.

Expert consensus now recommends:

  • 1.0–1.2 g/kg/day for sedentary women

  • 1.4–1.6 g/kg/day for women engaging in regular physical activity

  • Up to 2.0 g/kg/day for women involved in resistance training or with significant muscle loss (Sims, 2020)

Example: A 70 kg woman who exercises regularly may benefit from 98–112 g of protein per day.

Protein needs calculator


Practical ways to meet your protein goal

Achieving your protein target doesn’t require radical dietary changes. Here are realistic strategies:

Start with breakfast:

  • Greek yoghurt (200 g) with berries and chia seeds (~20 g protein)

  • 2 eggs with wholegrain toast (~16 g protein)

Snack smart:

  • Boiled egg + almonds (~10 g)

  • Cottage cheese with cucumber slices (~11 g per 100 g)

Prioritise protein at lunch and dinner:

  • Grilled chicken breast (150 g) = ~42 g protein

  • Tofu stir-fry with quinoa = ~25 g protein

  • Baked salmon (150 g) = ~38 g protein

Use protein supplements if needed:

  • Whey or plant-based protein powder in smoothies (1 scoop = ~20–25 g)

Plan your plate: Fill ⅓ of your plate with protein, ⅓ with vegetables, ⅓ with whole grains or legumes.

Common high-protein foods (per 100 g, based on Queensland Health, 2020):

  • Chicken breast (cooked): 28-31 g

  • Tinned tuna/salmon (in springwater): 25 g

  • Eggs, medium: ~6 g per egg

  • Greek yoghurt: 10.3 g

  • Firm tofu: 13.3 g

  • Lentils (cooked): 6.3 g

  • Cheddar cheese: 25 g

  • Peanut butter: 25 g

Protein is a cornerstone nutrient for women navigating perimenopause. By understanding your personalised needs and using practical food strategies, you can maintain strength, support your bones, and enhance your overall health during this important life phase. For tailored guidance, consult a fertility specialist, GP, or accredited practising dietitian.

References
Lovejoy, J. C., Champagne, C. M., de Jonge, L., Xie, H., & Smith, S. R. (1997). Weight gain at the time of menopause. Human Reproduction, 12(Suppl 1), 126–130.

Monash University. (2023). A Practitioner’s Toolkit for Managing Menopause.

Queensland Health. (2020). High Protein Food List for Oncology Patients. https://www.health.qld.gov.au/__data/assets/pdf_file/0029/932096/oncol-protein.pdf

Scott, D., Blizzard, L., Fell, J., Giles, G., & Jones, G. (2010). Associations between dietary nutrient intake and muscle mass and strength in community-dwelling older adults: the Tasmanian older adult cohort study. Journal of the American Geriatrics Society, 58(11), 2129–2134.

Sims, S. (2020). Roar: How to match your food and fitness to your female physiology for optimum performance, great health, and a strong, lean body for life. Rodale Books.

University of Sydney. (2022). Prioritising protein during perimenopause may ward off weight gain. https://www.sydney.edu.au/news-opinion/news/2022/10/13/prioritising-protein-during-perimenopause-may-ward-off-weight-gain.html

Kath Atkins
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