Protein Power: How Much Do Women Really Need in Perimenopause?

Protein is one of your best allies in midlife. It supports lean muscle, blood sugar control, hormone production, and satiety. Unfortunately, many women don’t eat enough of it…especially at breakfast and lunch. 

How much do you need? 

• Aim for 1.2–1.6 g per kg of body weight per day. For a 160-lb (73 kg) woman, that’s around 90–115 g/day.  

• Spread protein evenly across meals (20-30 g per meal) for better absorption and muscle maintenance 

• Include protein in snacks (e.g., Greek yogurt, hard-boiled eggs, edamame, cottage cheese, protein smoothies) 

Protein helps you feel fuller longer and protects against the muscle loss that often comes with hormonal shifts.