Despite eating regularly, many adults—especially women—fall short on protein. Common reasons include:
- Skipping or under-doing protein at breakfast
- Relying on toast, cereal, or light lunches
- Prioritising calorie reduction without considering nutrient intake
- Appetite changes during perimenopause or menopause
- Busy lives → convenience foods that are low in protein
- In addition to people using GLP1 medications for weight loss or diabetes
The result? Low energy, increased hunger, loss of muscle mass, and difficulty maintaining metabolic health.
How much protein do we actually need?
Protein needs aren’t one-size-fits-all, but most adults benefit from more than the minimum recommendation.
A helpful general guide:
- ~1.2–1.6 g of protein per kg of body weight per day
(Higher needs apply with ageing, strength training, illness, or weight loss)
For many people, this works out to roughly:
- 25–35 g of protein per meal
- Spread evenly across the day rather than “saving it all for dinner”
This even distribution matters—your body can only use so much protein at once for muscle maintenance.
Protein and perimenopause and menopause health
During perimenopause and menopause, hormonal changes can accelerate muscle loss and fat redistribution. Adequate protein becomes even more important to:
- Support lean muscle
- Protect bone health
- Improve body composition
- Support strength, balance, and long-term independence
Protein isn’t a magic fix—but it’s a powerful, practical lever.
What counts as protein?
Good protein sources include:
- Egg
- Greek yoghurt, cottage cheese
- Fish and seafood
- Lean meats and poultry
- Tofu, tempeh, legumes
- Protein-enriched dairy or plant products
You don’t need perfection—just intention. Adding a protein source to each meal is often the simplest shift.
The bottom line
Protein isn’t about restriction or extremes. It’s about giving your body what it needs to function well—now and in the years ahead.
If you’re feeling tired, hungry between meals, struggling with muscle strength, or finding weight management harder than it used to be, protein intake is a great place to start.
Small changes, consistently applied, add up.
