As we navigate the hormonal changes of perimenopause, menopause, and beyond, our nutritional needs shift in important ways. One of the most crucial adjustments? Getting enough high-quality protein to maintain muscle mass, bone strength, and overall vitality.

How Much Protein Do You Really Need?

For women in perimenopause, menopause, and postmenopause who want to maintain their strength and health, research supports consuming 0.54–0.9 grams of protein per pound of body weight daily. That translates to 1.2–2 grams per kilogram of body weight.

But let’s be honest—who wants to calculate precise protein grams every day? There’s a much simpler approach that works beautifully in real life.

The Palm Method: Your Built-In Measuring Tool

Instead of getting lost in the math, use your hand as your guide. A standard serving of protein (about 20-30 grams) is roughly the size and thickness of your palm.

Most women will need 3-6 palm-sized servings of protein throughout the day, which breaks down to about 1-2 servings per meal. This simple visual makes protein planning effortless and sustainable.

Quality Matters: Choosing Your Protein Sources

Not all protein is created equal. Whenever possible, choose minimally processed options—think grilled chicken breast over processed deli meat, or wild-caught salmon over fish sticks.

To make meal planning easier, I recommend organizing protein sources into two categories: protein-rich foods and moderate-protein foods.

Protein-Rich Foods (Your Daily MVPs)

These should be your go-to choices for meals:

• Lean poultry (chicken, turkey)
• Fish and seafood
• Lean cuts of beef and pork
• Eggs
• Greek yogurt
• Cottage cheese
• Tofu and tempeh

Moderate-Protein Foods (Perfect for Snacks)

These complement your main protein sources:

• Regular yogurt
• Cheese
• Nuts and nut butters
• Seeds
• Beans and legumes
• Whole grains like quinoa

Smart Protein Strategies for Different Eating Styles

If you eat animal products: Focus primarily on lean proteins like poultry and fish, while enjoying moderate amounts of higher-fat options like steak or full-fat cheese. When you choose a higher-fat protein source, you’ll need less additional fat at that meal.

If you’re vegetarian: Eggs, dairy, and plant-based options like tofu, tempeh, and legumes can easily meet your needs. Don’t forget about bean-based pastas—they’re protein powerhouses!

If you’re plant-based: You’ll want to combine various protein sources throughout the day to ensure you get all essential amino acids. Focus on:

• Beans and legumes (and foods made from them like tofu and tempeh)
• Higher-protein grains like quinoa, amaranth, and steel-cut oats
• A variety of nuts, seeds, and their butters
• Plant-based protein powder for smoothies

A Reality Check About Nuts and Seeds

Here’s something that surprises many women: nuts, seeds, and their butters are primarily fat sources, not protein sources. While they’re incredibly healthy and should definitely be part of your diet, don’t count on them as your main protein contributors. Check labels to see exactly how much protein you’re getting—it’s often less than you’d expect.

Making It Work in Real Life

The key to success is starting where you are and building gradually. If protein hasn’t been a focus before, begin by adding one palm-sized serving to one meal per day. Once that feels natural, work up to two meals, then three.

Take time to identify several high-protein foods you genuinely enjoy, then develop some go-to meal ideas a around them. This advance planning removes the daily guesswork and ensures you’ll consistently meet your protein goals. Consider batch-cooking proteins at the beginning of the week—grilled chicken, hard-boiled eggs, or a big pot of lentils can become the foundation for multiple meals.

The Bottom Line

Getting adequate protein during menopause isn’t about perfection—it’s about consistency and making choices that support your long-term health and strength. Your body is working hard to maintain muscle mass and bone density during this transition, and protein is one of the most powerful tools you can give it.

Remember, small changes compound over time. Focus on progress, not perfection, and celebrate each step toward better nourishment.