WHY EXTRA PROTEIN?

Protein is essential for your body because it plays a key role in building and repairing tissues, supporting muscle growth, and maintaining overall health.

Protein is a powerhouse nutrient for menopausal women!

As oestrogen levels decline, the body undergoes changes like loss of lean muscle mass and an increase in visceral fat.

Protein helps counteract these effects by supporting muscle maintenance, metabolism, and overall physical function

Here’s why it’s essential:

Muscle Preservation:

Menopause can lead to muscle loss, but a higher protein intake helps maintain strength and mobility.

Weight Management:

Protein keeps you feeling full longer, reducing cravings and helping with weight control.

Bone Health:

Since protein is a key component of bones, it plays a role in maintaining bone density, which is crucial as osteoporosis risk increases.

Hormonal Balance & Energy:

Protein provides amino acids that support hormone production, energy levels, and mood stability.

The recommended quantity for menopausal women is 30-40 grams of protein per meal.

EXAMPLES of 40g of protein

Chicken Breast:

A chicken breast provides about 35g of protein—pair it with a side of quinoa or veggies to hit 40g.

Greek Yogurt & Nuts:

A cup of Greek yogurt has 20g of protein, and adding a handful of almonds can boost it further.

Eggs & Cottage Cheese:

Two large eggs plus half a cup of cottage cheese gets you close—add some smoked salmon or turkey for extra protein.

Lentils & Tofu:

A cup of cooked lentils combined with half a cup of tofu makes a solid plant-based option.

Canned Tuna:

A 170g can of tuna provides 40g of protein on its own—perfect for a quick meal with whole-grain crackers or salad.

MEAL IDEAS

Turkey and black bean burrito bowl – 230g lean ground turkey with 240g black beans and rice hits the 40g protein mark.

Spaghetti and meat sauce – A large portion of lean ground beef with whole wheat pasta can reach 40g of protein.

Greek yogurt and granola – A cup of Greek yogurt with protein-packed granola makes a great high-protein breakfast

Grilled chicken with quinoa and roasted vegetables – A 170g chicken breast plus 185g cooked quinoa provides about 40g of protein.

Salmon and quinoa salad – A 170g salmon fillet with 185g cooked quinoa and veggies packs around 40g of protein.

So, no excuses now, start thinking about how much protein you're adding to your daily intake and start making some small changes.

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