Protein Essentials: Boosting Health During Menopause 

Protein plays a crucial role in supporting muscle mass, metabolism, bone health, and overall well-being, especially during menopause. As we go through this phase, eating enough protein becomes essential to maintain lean muscle, manage weight, and keep energy levels stable. Protein helps preserve and build lean muscle, boosts metabolism by increasing calorie burn during digestion, keeps you feeling full longer to reduce cravings, and supports healthy bones, skin, and tissues—making it a key nutrient during this stage of life. 

 
How Much Protein Do You Need? 

A standard serving of protein is about the size and thickness of your palm. Most women need three to six palm-sized servings of protein per day, so aim to eat at least one palm of protein at most meals and snacks. 

Protein Sources for Menopausal Women 

Animal-Based Protein 

For those who eat animal products, these sources provide complete proteins with all nine essential amino acids: 

·       Meat (chicken, beef, pork, etc.) 

·       Fish & Shellfish (salmon, tuna, shrimp, etc.) 

·       Eggs 

·       Plain Greek yogurt 

Plant-Based Protein 

Vegetarian or vegan options may require more variety, but it’s entirely possible to meet protein needs: 

·       Beans & Legumes: Black beans, chickpeas, lentils, edamame 

·       Tofu & Tempeh: Soy-based, protein-packed options for various dishes 

·       Bean/Lentil Pasta: Higher-protein alternative to traditional pasta 

·       Higher-Protein Whole Grains: 

o   Quinoa: A complete protein with all nine essential amino acids 

o   Amaranth, Steel-cut oats, Teff, Buckwheat, Brown or wild rice: Great choices for meals 

·       Nuts & Seeds: Though primarily fat sources, they provide some protein. Examples include almonds, walnuts, chia seeds, sunflower seeds, hemp seeds 

·       Plant-Based Protein Powder: A convenient way to boost protein intake, especially in smoothies 

High-Protein Snack Ideas 

Here are some high-protein snack ideas that are perfect for boosting your protein intake during menopause: 

Greek Yogurt with Berries 

Top a bowl of plain Greek yogurt with fresh or frozen berries for a protein-packed snack that’s also high in antioxidants. 

Hard-Boiled Eggs 

Easy to prepare ahead of time and a great portable snack, hard-boiled eggs are an excellent source of protein. 

Cottage Cheese with Pineapple 

Cottage cheese paired with pineapple or other fruit offers a good balance of protein and natural sweetness. 

Edamame 

These young soybeans are packed with protein and fiber, making them an excellent snack. They can be enjoyed steamed with a sprinkle of sea salt. 

Tuna Salad on Whole Grain Crackers 

A small serving of tuna mixed with a little Greek yogurt or avocado spread on whole grain crackers provides healthy fats and protein. 

Turkey or Chicken Slices 

Wrap a slice of turkey or chicken breast around a pickle or avocado slice for a satisfying snack that’s packed with lean protein. 

Protein Smoothie 

Blend up your favorite frozen fruits and vegetables (like banana and spinach) with a scoop of protein powder, unsweetened almond milk, and a tablespoon of flax seeds for a nutrient-rich smoothie. 

Chia Pudding 

Mix chia seeds with unsweetened almond milk and let it set overnight. In the morning, top with nuts, seeds, or berries for extra protein and flavor. 

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 How to Add More Protein to Your Day 

 Here are some simple ways to add protein to each meal: 

1.        Breakfast: Start with scrambled eggs or a protein smoothie made with protein powder, plain Greek yogurt, and fruit 

2.        Lunch: Add grilled chicken, tuna, or tofu to a salad or wrap for a protein boost 

3.        Snack: Reach for a handful of nuts, plain Greek yogurt, or a hard-boiled egg to keep your energy steady 

4.        Dinner: Incorporate fish, lean meat, or plant-based protein (like beans or lentils) into your evening meal 

Example Meal Plan for the Day 

Breakfast: Scrambled eggs with spinach and feta = 15g 

Snack: Almonds and a string cheese = 8g 

Lunch: Grilled chicken salad with avocado and quinoa = 30g 

Snack: Hummus with veggies = 6g 

Dinner: Salmon with roasted vegetables = 35g 

Total 94g of protein

Recipe: High-Protein Power Pancakes 

Imagine waking up and treating yourself to a stack of pancakes that actually help you stay energized through the morning chaos. These pancakes are your new best friend – indulgent, high-protein, and simple enough to whip up even on your busiest mornings when you need a little extra boost. 

Ingredients: 

·       1 cup rolled oats (10g protein) 

·       1/2 cup low-fat cottage cheese (14g protein) 

·       2 large eggs (12g protein) 

·       1/2 tsp baking powder 

·       1/2 tsp vanilla extract 

·       1/4 cup almond milk (or any milk you prefer) 

·       1/2 ripe banana (for natural sweetness) 

·       Pinch of salt 

·       1 tbsp chia seeds (optional, for extra fiber and omega-3s) 

For Topping: 

·       Fresh berries (blueberries, strawberries, etc.) 

·       A dollop of Greek yogurt (optional, 10g protein) 

·       Drizzle of pure maple syrup or honey (for that sweet finish) 

Instructions: 

1.        Blend the Batter: In a blender, add the oats, cottage cheese, eggs, baking powder, vanilla extract, almond milk, banana, and salt. Blend on high until smooth – this will make the pancakes extra fluffy and creamy. 

2.        Cook the Pancakes: Heat a non-stick skillet or griddle over medium heat. Lightly grease with a small amount of butter or coconut oil. Pour about 1/4 cup of batter per pancake. Cook for 2-3 minutes on each side until golden brown and set aside. 

3.        Top & Serve: Stack your pancakes, top with fresh berries, a dollop of Greek yogurt, and drizzle with a little maple syrup for that perfect balance of sweet and savory. 

Total Protein: 32g (without yogurt), 42g (with yogurt) 

Why You’ll Love It: 

·       Indulgent Yet Healthy: These pancakes have that “treat” vibe but are packed with protein to keep you full and satisfied. No need to feel guilty about eating these! 

·       Quick & Easy: Blend, pour, and flip! In 10 minutes, you’re enjoying a filling, delicious breakfast. 

·       No Protein Powder Needed: Just whole foods like cottage cheese and oats provide the protein here, so no extra supplements required. 

·       Kid-Friendly: Your family will love these too! They won’t even know they’re healthy –especially when they’re topped with fresh fruit and syrup.