How to Eat 100g+ of Protein in Menopause
If you’re an active woman in the menopause transition, you most likely need to be eating more protein.
To optimize your body composition, longevity and overall health, keep reading.
Why is protein so important in menopause?
The hormonal shift we are experiencing during the menopause transition puts us at risk for muscle loss. The loss of muscle tissue impacts the way our metabolism functions. This creates a negative domino effect in the aging process, leading to a massive decline in our health.
How to Easily Hit 100g+ of Protein a Day in Menopause
- Start by aiming for around 100g protein per day
- To easily hit this target you’ll want to at least eat 3 main meals per day (breakfast, lunch, dinner). Include a palm size or more of protein at each of these meals (think chicken breast, fish, turkey, lean ground beef, eggs + egg whites, greek yogurt or overnight oats with protein powder). This should give you roughly 25-30g+ protein per serving/75-90g+ protein total for the day.
- Then you’ll want to add a snack that’s high protein (20g+). This like:
- Protein bar
- protein shake
- protein ice cream
- greek yogurt
- fresh sliced deli meat
- cottage cheese, etc.
These will help round out your day to 95-110g+ protein from the highest protein sources.
Bonus Protein: If you can focus on the 3 simple steps above, you will actually end your day with 125-140g protein. There are hidden proteins found in other foods like rice, beans, etc will bring this number up even higher.
That’s it! Start here and report back!
Reach out to me on Instagram @seanaphelps or by email seana@seanaphelps.com and let me know how you’re doing with this after one week.
Want to see exactly what it looks like when I eat 137 grams of protein in a day? Click the link below for my full day of eating 100g+ of protein AND grab all of my high protein recipes for the entire day!
For more protein tips and a list of my favorite high protein food brands feel free to download my FREE Protein Guide below, too! Easy Ways to Increase Protein Guide
Need help figuring out how to reach your goals in the most efficient way possible? Whether you want a Macro Consultation or One-On-One Monthly Coaching, as a certified macro coach, I will create a custom plan for you. This includes personalized macros and a solid roadmap for your success moving forward.
Learn more about the different ways we can work together at the link below:
