Best High-Protein Foods for Women in Menopause
Discover the best high-protein foods for women in menopause, with protein per portion, plant-based options, easy meal ideas and a simple protein coffee recipe.
7/14/20265 min read
Top High-Protein Foods for Menopausal Women
Women experiencing menopause may find it crucial to incorporate high-protein foods into their diet to help maintain muscle mass, support overall health. Below is a curated list of high-protein foods suitable for menopausal women, including both animal and plant-based options.
Eggs, yoghurt, fish, chicken, tofu and beans can all help you add protein to everyday meals. The most useful choice is one you enjoy, can afford and will actually eat regularly.
This guide compares ordinary portions, offers plant-based options and shows how to turn a list of foods into simple meals. You do not need a cupboard full of supplements or a completely new way of eating.
Protein foods: what does a portion provide?
Use these figures as a starting point rather than an exact calculation. Protein content varies with the brand, recipe, preparation and portion size. For packaged foods, the label is the best guide to the product you are eating.
Egg - 1 medium - 7 g
Skyr - 150 g - 16 g
Cottage cheese, fat free - 100 g - 11 g
Semi-skimmed milk - 200 ml - 7 g
Chicken breast - 1 fillet, around 125 g - 30 g
Turkey breast - 1 fillet, around 100 g - 25 g
Salmon - 1 fillet, around 96 g - 21 g
Tinned sardines - 1 tin, around 90 g - 19 g
These portion examples are from Cambridge University Hospitals [1]. Fillet and tin sizes differ: use the weight and nutrition information on your own product.
Plant-based options
Tofu - 80 g - 6.5 g
Lentils, chickpeas or kidney beans - 120 g, cooked or ready to eat - 10 g
Quorn mince or soya beans - 100 g - 14 g
Soya drink - 200 ml - 6 g
Soya yoghurt - 100 g - 4 g
These are representative examples from University Hospitals Sussex [2]. Tofu is particularly variable: different types can contain substantially different amounts of protein, so check the label.
Which protein foods should you choose?
For a quick breakfast
Try eggs on toast, skyr with fruit, or yoghurt alongside your usual breakfast. Compare yoghurt labels rather than relying on words such as “Greek-style”: the protein content can differ considerably.
If mornings are rushed, choose one breakfast you can prepare without much thought. Keeping the ingredients ready is often more useful than searching for another complicated recipe.
For lunch with very little cooking
Tinned fish, cottage cheese and ready-to-eat beans are useful starting points. Build a meal around one of them, then add vegetables and bread, potatoes, rice or another food you enjoy.
For example, try a sardine sandwich with salad, a jacket potato with cottage cheese, or a bean salad with a dressing you like.
For plant-based meals
Beans, lentils, tofu and soya products offer alternatives to meat. The NHS recommends including a variety of protein sources in a vegetarian diet [3].
Try a tofu stir-fry, lentil pasta sauce or chickpea curry. Nuts and seeds can contribute too, but compare the portion you actually eat rather than assuming every topping supplies as much protein as the main ingredient.
For meals on a budget
Start with familiar foods already in your cupboard or freezer. Eggs, tinned pulses and frozen ingredients can fit into several different meals.
Before buying something labelled “high protein”, compare its price, protein per portion and how often you will use it. An ordinary food may suit your routine just as well.
Why pay attention to protein during menopause?
Protein is needed for tissue repair and helps maintain muscle. Your needs can vary with age, activity and health [1].
For women thinking about strength in midlife, meals are one part of the picture. Pair nutrition with movement that suits your circumstances; our guide to strength training during menopause explores that topic separately.
This is a food guide, not a treatment for menopausal symptoms. It does not promise that eating more protein will balance your hormones or remove hot flushes.
How much protein do you need?
There is no single daily amount that fits every woman during menopause. A food list cannot take account of your body size, activity, health conditions or existing diet.
For more context, read
Protein Intake for Women in Menopause. Our Midlife Protein Calculator also provides an estimate to explore, rather than a medical prescription.
If you have a condition that affects your dietary needs, ask your healthcare professional or a registered dietitian for individual advice [4].
A simple way to check your usual meals
Write down what you ate yesterday. For each meal, ask:
- Which ingredient supplied most of the protein?
- How much of that ingredient did I actually eat?
- Does the packet give protein per 100 g or per serving?
- What small change would make this meal easier to repeat?
If a label lists protein per 100 g, calculate:
Protein in your portion = protein per 100 g × portion weight ÷ 100
For example, a product containing 10 g of protein per 100 g supplies 15 g in a 150 g portion. This is an arithmetic example, not a value for every yoghurt or tofu.
Keep the rest of your plate in view
A protein-rich meal still needs to fit into a varied diet. The NHS Eatwell guidance includes vegetables and fruit, starchy foods, dairy or suitable alternatives, protein foods and unsaturated fats [4].
Adding protein does not mean removing every carbohydrate or filling the whole plate with meat. Think about a meal you can enjoy and sustain.
Do you need protein powder?
Protein powder is optional, but it can be a convenient addition to everyday recipes. You can stir it into yoghurt, blend it into a smoothie or use it to make a creamy protein coffee.
If you would like to try it, start with a flavour that suits your usual meals and drinks. Unflavoured or vanilla protein powder can work well in coffee. Check the protein content per serving and any ingredients you need to avoid.
Easy Protein Coffee
Ingredients — makes one drink
125 ml cold milk or your preferred plant-based drink
25–30 g unflavoured or vanilla protein powder
A double espresso
How to make it
Mix the protein powder with the cold milk until smooth.
Let the espresso cool slightly, then slowly stir it into the mixture.
Add more milk or ice if you prefer a milder or iced coffee.
Mixing the powder with cold milk first helps reduce lumps. The amount of protein depends on your powder and milk, so check their labels. Enjoy it alongside breakfast or as a drink during the day.
Find a Protein Powder for Your Routine
Ready to try protein coffee, smoothies or a protein-rich yoghurt bowl? Explore my protein powder picks and compare the flavours, ingredients and protein per serving to find an option that suits you.
Your next step
Choose one meal you already eat and identify its main protein source. Check the portion, then decide whether anything needs changing.
For help exploring a daily estimate, visit the Midlife Protein Calculator
Sources
Checked 6 October 2026. Hospital leaflets below provide general protein information and portion examples; they are not menopause-specific treatment guidance.
1. [Cambridge University Hospitals — High Protein Diet](https://www.cuh.nhs.uk/patient-information/high-protein-diet/). Leaflet approved 19 December 2025.
2. [University Hospitals Sussex — Protein fact sheet](https://www.uhsussex.nhs.uk/resources/protein-fact-sheet/).
3. [NHS — The vegetarian diet](https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/the-vegetarian-diet/).
4. [NHS — Eating a balanced diet](https://www.nhs.uk/live-well/eat-well/how-to-eat-a-balanced-diet/eating-a-balanced-diet/).
Continue Reading
Want to learn more about healthy aging during menopause? These evidence-based guides can help:
• Understanding Low Testosterone in Women
• Creatine Monohydrate for Menopause Brain Fog & Fatigue
• Intermittent Fasting in Menopause
• Find Your Ideal Fasting Window in Menopause
• Menopause and Its Impact on skin Health
Perimenopause Symptoms by Age: What Women in Their 40s and 50s Should Know
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