Why is Protein important in Perimenopause?

In perimenopause the decline in oestrogen is linked to decreased muscle mass and bone strength, so it’s a time where you need to make sure you are eating enough protein to keep muscle mass and bone strength up.

As well as muscle mass, protein provides the amino acids needed for maintenance and repair of every cell in your body. 

The Perimenopause Protein Rule

Your need for protein increases from approximately 1g per kg of body weight to approximately 1.2g per body weight daily.

What a Day's Protein Might Look Like in Perimenopause

So, say you weigh 70kg...

You need approximately 84 grams of protein per day.

It might look like this…

Perimenopause sources of protein


Breakfast - 2 boiled eggs = 12 grams of protein

Snack - Handful almonds (approx 20 almonds) = 12g protein

Lunch - 95g Tuna = 16g protein

Snack - Handful almonds (approx 20 almonds) = 12g protein

Dinner - 100 grams chicken = 27g protein

TOTAL 79g approximately

Food Sources of Protein

  • Lean meats – beef, lamb, veal, pork, kangaroo
  • Poultry – chicken, turkey, duck
  • Fish and seafood – fish, prawns, crab, lobster, mussels, oysters, scallops, clams
  • Eggs
  • Dairy products – milk, yoghurt (especially Greek yoghurt), cheese (especially cottage cheese)
  • Nuts (including nut pastes) and seeds – almonds, pine nuts, walnuts, macadamias, hazelnuts, cashews, pumpkin seeds, sesame seeds, sunflower seeds
  • Legumes and beans – all beans, lentils, chickpeas, split peas, tofu.


    Our SheBANG!'s Peri Protein POWder has a whopping 23.3g per serve with added KSM-66 Ashwagandha for added brain support.

    High Protein Breakfasts - go here.

    High Protein Snacks - go here.

    If you have any questions, PeriSisters, hit us up in the comments below...


    December 02, 2021 — Angela Greely

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