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Did you know that after the age of 40, women lose up to 8% of their muscle mass every decade — and the rate speeds up during menopause?
This muscle loss doesn’t just affect how strong we feel; it can also slow down metabolism, contribute to weight gain and leave us feeling more fatigued than ever.
For women in menopause, mornings can really feel like a struggle.
Low energy, poor concentration and unpredictable hunger pangs can derail your day before it’s even begun.
What you might not realise is that your breakfast could be the key to turning it all around.
Many traditional breakfast choices — like toast, cereal, or fruit — are high in carbs but lack the protein needed to support your body through these hormonal changes.
In this blog, we’ll explore why protein is essential for menopausal health, how it can transform your mornings and easy ways to create delicious protein-packed breakfasts.
If you’re trying to manage your weight, boost your energy or feel more in control of your body and your menopause symptoms, this simple change can make all the difference.i
(This post may contains affiliate links, meaning if you click on a product or service, and decide to purchase it, I may receive a commission at no extra cost to you. All recommended products and services are only based on my positive experience with them)
Contents
Why we need high protein in Menopause
As women transition through menopause, declining levels of estrogen lead to significant changes in the body.
One of the most notable — yet often overlooked — effects is the loss of muscle mass, also known as sarcopenia.
This process not only weakens the muscles but also reduces metabolic efficiency, making it easier to gain weight and harder to maintain energy levels.
Alongside this, menopausal women often experience heightened cravings, mood swings and blood sugar instability which can lead to poor dietary choices.
Several factors contribute to this problem:
Hormonal shifts: Reduced estrogen levels directly affect muscle repair and bone density, leading to an increased need for protein.
Dietary habits: Many traditional diets don’t include enough high-quality protein, especially at breakfast, the most skipped or undernourished meal of the day.
Lifestyle changes: Stress, reduced activity levels, and poor sleep further exacerbate muscle loss and energy dips.
Protein intake is particularly vital for women over 50 to preserve muscle mass and support metabolic health. However, many women don’t meet the recommended daily protein intake, especially during the first meal of the day.
How do I know how much protein I need?
Dr Mary Claire Haver has a useful protein calculator.
(So for example, I need around 100 grams of protein per day so I aim for around 30 grams at each of my 3 meals plus a protein-rich snack)
When protein needs are neglected, the consequences can snowball:
Increased fatigue: Without enough protein, the body lacks the building blocks to sustain energy throughout the day.
Weight gain: Muscle mass plays a critical role in maintaining metabolism. Less muscle means fewer calories burned, even at rest.
Weakened bones and joints: Protein is essential for bone health and without it the risk of osteoporosis increases.
Worsened cravings: A low-protein breakfast can cause blood sugar spikes and crashes, leading to overeating later in the day.
So how do I get more Protein?
1. Start Your Day with a Protein-Packed Breakfast
A protein-rich breakfast is a game-changer for women in menopause.
It tackles muscle loss, stabilises blood sugar, and boosts morning energy.
Protein provides the amino acids needed to repair and build muscle while keeping you fuller for longer, reducing cravings throughout the day.
And here's some tips:
Choose a High-Quality Protein Powder: A product like Nuzest Protein Powder offers plant-based protein without unnecessary additives or allergens (and by using code "JANE" you can get 15% off your order!)
Plan Your Breakfast the Night Before: Prepping can help you stick to a nutritious plan even during busy mornings.
Blend a Protein Smoothie: Combine a scoop of Nuzest Protein Powder with Greek yogurt, almond milk, a handful of spinach, some frozen berries, vanilla extract, honey and ice. Add flaxseeds for extra fibre.
Try Overnight Protein Oats: Mix Jumbo oats with Greek yogurt, a scoop of Nuzest Protein Powder and your favourite toppings (e.g., nuts or chia seeds). Refrigerate overnight and add fresh berries in the morning for a quick grab-and-go meal.
Incorporate Protein into Classics: If you prefer savoury breakfasts, scramble eggs with a side of avocado sourdough. Eggs only contain about 7g of protein so adding extra egg whites when you scramble the eggs means that you get more protein with less calories.
2. Balance Your Macronutrients at Every Meal
While breakfast sets the tone, maintaining a balance of protein, healthy fats and carbohydrates throughout the day helps combat menopausal symptoms like fatigue and cravings.
Step-by-Step Guide:
Learn the Plate Method: Fill half your plate with vegetables, one-third with protein (e.g., chicken, fish or tofu) and one-third starchy carbs.
Snack Smartly: Replace sugary snacks with high-protein options like Greek yogurt, nuts or a smoothie made with protein powder.
Plan Ahead: Batch-cook meals on weekends to ensure balanced options are readily available.
Hydrate: Water is essential for protein metabolism, so aim for at least 2 litres daily.
3. Incorporate Strength Training to Maximise Protein Benefits
Combining protein intake with strength training optimises muscle preservation and growth during menopause. Protein fuels muscle repair, while exercise stimulates muscle-building processes.
Step-by-Step Guide:
Start Small: Begin with bodyweight exercises like squats, push-ups, and lunges 2–3 times per week. Online instructors like Joe Wicks or Caroline’s Circuits are great!
Progress Gradually: Add resistance bands or light weights as you become more comfortable.
Pair Protein with Workouts: Consume a protein-rich snack or shake within 30 minutes of your workout to aid muscle recovery.
Tips and Best Practices to get more Protein
Make Protein the Star of Your Morning: Aim for around 30 grams of protein at breakfast to kickstart muscle repair and stabilise blood sugar levels.
Experiment with Recipes: Whether it’s smoothies, oats, or savoury options, find protein-packed breakfasts that you genuinely enjoy to make the habit stick.
Stay Consistent: Building muscle and stabilising energy requires daily effort. Consistency, not perfection, is key.
Hydrate Regularly: Protein metabolism requires adequate water intake. Start your day with a glass of water and keep hydrated throughout.
Pair Protein with Fibre: Combining protein with fibre-rich foods like fruits, vegetables, or seeds keeps you full and aids digestion.
Common Mistakes
Skipping Breakfast: Skipping meals, especially breakfast, can lead to overeating later and worsen energy dips.
Choosing Low-Quality Protein Sources: Avoid highly processed options with added sugars. Opt for clean, high-quality protein for optimal benefits.
Overdoing It on Carbs: A breakfast heavy in refined carbs can spike your blood sugar, leading to a crash later. Balance your meal with adequate protein and healthy fats.
Not Planning Ahead: Without preparation, it’s easy to default to quick but less nutritious options. Meal prep and ingredient organisation can save you time and effort.
Frequently Asked Questions (FAQs)
What is the best protein for menopause?
The best protein for menopause is one that is high-quality, easily digestible and rich in essential amino acids to support muscle repair, bone health and energy levels.
Lean animal proteins like chicken, turkey, fish and eggs are excellent options as they provide complete proteins.
Plant-based sources like lentils, chickpeas, quinoa and tofu are also valuable, especially for those who prefer a vegetarian or vegan diet.
Protein powders made from whey or plant-based ingredients such as pea or rice protein can also be a convenient way to ensure you meet your daily requirements. Look for clean, minimally processed options like Nuzest (use code "JANE"to get 15% off your order).
Is there a menopause protein calculator?
Dr Mary Claire Haver has an easy protein calculator HERE
What is the best protein powder for menopause weight loss?
When choosing a protein powder for menopause weight loss, prioritise one that is low in sugar, free from unnecessary additives and offers a balanced amino acid profile.
A product like Nuzest Protein Powder is ideal because it’s plant-based, allergen-free and designed for optimal absorption.
Blending protein powder into a smoothie with fiber-rich ingredients like spinach, berries or flaxseeds can create a filling, nutrient-dense meal that supports weight loss and energy balance.
Is a high protein diet good for menopause weight loss?
In menopause, prioritising a protein-rich breakfast is a powerful step toward maintaining muscle mass, stabilising energy levels and supporting overall health.
By incorporating high-quality protein, balancing your macronutrients and pairing your efforts with strength training, you can effectively address the challenges of the menopause and thrive.
The potential impact is transformative: improved energy, reduced cravings, and long-term health benefits.
Now it’s your turn to take action!
What’s your favorite protein-packed breakfast idea?
Share your thoughts in the comments below, or try one of the solutions mentioned and let me know how it works for you.
Want to know more?
As a thank you for making it to the end of this blog, I created a FREE Menopause Health Guide you can use to make a start on improving your menopause health.
I also offer affordable one-to-one menopause health sessions or a 12-week online programme.
Find out more about my services at www.janemackaycoaching.com or contact me directly at jane@janemackaycoaching.com
DISCLAIMER: This page does not provide medical advice; it is intended for informational purposes only. It is not a substitute for professional medical advice, diagnosis or treatment. Always seek professional medical advice on any of the topics covered on this page.
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