Are you Getting Enough Protein?

Are You Eating Enough Protein? Here’s Why It Matters More Than You Think

If you're over 40 and struggling with stubborn weight gain, low energy, or muscle loss, your protein intake might be the missing piece of the puzzle. Many women in perimenopause and menopause assume they’re eating enough protein—but in reality, most aren’t getting nearly enough to support their changing bodies.

Why the Standard Protein Guidelines Are Too Low

The recommended dietary allowance (RDA) for protein—0.8 grams per kilogram of body weight—is simply the minimum needed to prevent deficiency. It’s not the ideal amount for thriving, maintaining muscle, or supporting a healthy metabolism.

Emerging research suggests that women over 40 need more protein than the outdated guidelines recommend. Studies show that increasing protein intake can help prevent muscle loss (sarcopenia), support fat loss while preserving lean muscle, and keep you feeling fuller for longer—making it a game-changer for sustainable weight management.

The Power of Protein for Muscle & Metabolism

Your muscle mass plays a huge role in metabolic health, longevity, and disease prevention. More muscle means:

A higher metabolism (you burn more calories at rest)
Better blood sugar control, lowering the risk of Type 2 diabetes
Improved strength and mobility as you age
Reduced risk of chronic diseases, including heart disease

However, as we age, we naturally lose muscle—especially during menopause. Without enough protein (and strength training), this muscle loss can accelerate, leading to a slower metabolism and increased fat storage.

How Much Protein Do You Really Need?

For optimal health, most experts recommend 1 to 1.2 grams of protein per pound of ideal body weight (or about 1.6 to 2.2 grams per kilogram). That means if your goal weight is 140 pounds, you should aim for 140 to 168 grams of protein daily.

If that sounds like a lot, don’t worry—hitting your protein target doesn’t have to be complicated! Prioritizing high-quality protein at every meal makes a huge difference.

Sample High-Protein Meal Plan

Here’s an example of how to get enough protein throughout the day:

Breakfast: 2 large eggs with 3 oz. lean ground turkey (33g protein)
Lunch: 5 oz. grilled chicken breast, 1 cup broccoli, ½ cup quinoa (40g protein)
Snack: 1 cup plain Greek yogurt with chia seeds & berries (22g protein)
Dinner: 6 oz. baked salmon, sautéed spinach, baked sweet potato (40g protein)

Debunking Common Protein Myths

❌ “Too much protein harms your kidneys.” FALSE! Studies show that high-protein diets are safe for healthy adults. The real concern is not eating enough, especially as we age.❌ “Plant protein is just as good as animal protein.” Not quite. While plant-based proteins are beneficial, most don’t contain all essential amino acids in optimal amounts. You may need to eat larger portions or combine different plant proteins to meet your needs.❌ “Eating more protein will make me bulky.” Nope! Women don’t bulk up easily. Instead, protein helps maintain lean muscle, giving you a stronger, more toned body.

Bottom Line: Protein is Non-Negotiable for Women Over 40

If you’re feeling frustrated with weight gain, low energy, or muscle loss, increasing your protein intake could be a game-changer. Prioritizing protein at every meal will help you build strength, boost metabolism, and support a lean, healthy body—even through menopause.

Want help building a balanced, sustainable nutrition plan? Join my Next Six Week program and learn how to fuel your body for lasting energy and confidence!