Protein Is Queen: How to Eat for Strength and Sanity in Menopause

Feeling weaker, moodier, or just off lately? If you’re in your 40s or 50s, your hormones might be shifting — and your protein needs probably are too.
But here's the good news: Protein is your midlife power move. It’s not just about muscle — it’s about mood, metabolism, and mental clarity.

Let’s break down how to eat like a queen — for strength, sanity, and symptom relief.

Why Protein Matters More in Menopause

• Estrogen supports muscle mass — and when it dips, you naturally lose strength.

• Protein helps rebuild and preserve muscle, which is key for metabolism and energy.

• It also plays a role in serotonin production — hello, mood support.

How Much Protein Do You Actually Need?

• Aim for 25–30g per meal, especially at breakfast.

• Total daily goal: around 1.2–1.6g per kg of body weight (higher than general adult RDA).

• Spread it out — the even distribution helps muscle protein synthesis.

Protein and Sanity: The Mood Connection

• Protein-rich meals stabilize blood sugar — reducing mood swings and crashes.

• Amino acids from protein are needed to make neurotransmitters like dopamine and serotonin.

• Tip: combine protein with healthy fats and fiber to keep things steady and satisfying.

Simple High-Protein Menopause Meal Ideas

• Breakfast: Greek yogurt with berries and hemp seeds

• Lunch: Lentil salad with eggs or grilled chicken

• Dinner: Salmon with roasted veggies and quinoa

• Snack: Cottage cheese with cinnamon and walnuts

Easy Ways to Sneak in More Protein

• Add a scoop of collagen or protein powder to coffee or oats

• Swap rice for quinoa or lentils

• Keep boiled eggs or tuna packets on hand

• Mix hemp, flax, or chia into smoothies or soups

Final Thought: Eat Like a Queen, Feel Like a Queen

Protein isn’t a trend — it’s a necessity in midlife.
If you want strength, steady energy, and a calmer mind, make protein your non-negotiable.

Protein is Queen — and so are you.

Want more support on your midlife journey?

If you're tired of the weight gain, mood swings, and low energy that seem to come out of nowhere — you're not alone.

The Weight is (OVER) is my 12-week transformation program designed for women 40+ navigating menopause and perimenopause. We combine strength-based movement, strategic high-protein nutrition, and hormonal balance tools to help you feel strong, steady, and in control again.

You’ll get weekly guidance, easy-to-follow meal plans, movement support, and real community.

Join the waitlist here to be the first to know when we open doors:

Because your body hasn’t failed you — it just needs a different approach.