Fatigue, weight gain, loss of energy—during menopause, your body changes, but your diet can help.

After the age of 40, the body tends to store fat in the abdominal area more than before. Fatigue sets in more quickly, and recovery after a workout becomes more difficult. All of these changes from menopause are completely normal—they're linked to the drop in estrogen, which leads to a loss of muscle and bone density. The good news? A protein-rich diet, combined with strength training, can slow these effects and help maintain strength and vitality.

How much protein should you eat during menopause?

Official recommendations state women should eat approximately 0.8 grams of protein per kilogram of body weight per day. A person weighing 65 kg (140-ish lbs) should consume approximately 52 grams of protein per day.

Some experts, like Dr. Vonda Wright, who has nearly 1.3 million Instagram followers, sometimes recommend higher intakes—up to 1.6 grams per kilogram of " ideal " weight —especially for active women or those looking to preserve muscle mass. It's not mandatory, but it's an avenue worth exploring to feel healthier. These high-protein recipes make it easy.

 

 

 

 

View this post on Instagram

 

 

 

 

 

 

 

 

 

 

 

A post shared by Dr Vonda Wright | Surgeon (@drvondawright)

The best protein to eat during menopause

There's no need to count every gram or eat meat for lunch and dinner—spread your protein throughout the day. Don't forget lunch, since that's when your body needs it most to kick-start your day. 

In the morning, have Greek yogurt or scrambled eggs. For lunch, consider tuna, beans, or chicken breast. For snacks, try cottage cheese, roasted edamame beans, or hard-boiled eggs to keep you fuller longer. 

Without going overboard, adjusting your protein intake during menopause can help you age better, maintain muscle mass, prevent fractures, and manage your weight. If you're unsure about your needs, don't hesitate to consult a nutritionist: every body is unique, and so are your needs.

Recommended

5 Signs You're Eating Too Much Protein

By: Lauréna Valette

We all know about the importance of getting enough protein in our diet, but overeating this macronutrient can lead to its own set of problems.

Read More

Recommended

5 Foods To Help You Reach Your Fibre Goals

By: Lauréna Valette , Canadian Living

Add these foods to your grocery list to up your fibre intake.

Read More