Protein for Menopause: How Much You Need, Best Sources & How It Helps Weight Loss

If you’re navigating perimenopause or menopause and suddenly finding yourself dealing with weight gain, cravings, fatigue, slower metabolism or muscle loss, you’re not alone. One of the most overlooked reasons women struggle during this transition is simple:

Most women are not eating enough protein.

Increasing your protein intake during menopause isn’t just helpful - research shows it plays a critical role in metabolism, hormonal balance, energy production, muscle protection and healthy weight management.

Below, we break down how much protein women need in menopause, why it matters, and the easiest way to hit your daily target.

Why Protein Is Essential for Women in Menopause

As oestrogen levels drop, the body naturally experiences:

• Slower metabolism → leading to stubborn belly fat.
• Loss of lean muscle mass → reducing strength and calorie burning.
• Higher sugar + carb cravings → especially mid-afternoon or after dinner.
• Blood sugar fluctuations → affecting mood, focus and sleep quality.
• This hormonal shift doesn’t just make losing weight harder - it changes how your body uses fuel.

Here’s the truth most women don’t realise:

Without enough protein:

Your body begins breaking down muscle for energy.
Less muscle = slower metabolism → more fat storage.

With the right amount of protein:

You maintain (or rebuild) muscle, stay fuller for longer, balance blood sugar and burn more calories - even at rest.

For women in menopause, protein isn’t just about fitness — it’s a key driver of metabolic health and healthy ageing.

How Much Protein Women Need in Menopause for Weight Loss & Muscle?

Most women aren’t getting nearly enough. While the general guideline for adults is around 0.8g of protein per kilogram of body weight per day, research shows that women in menopause benefit from more.

Experts recommend 1.2–1.5g of protein per kilogram of body weight daily to support muscle, metabolism, and healthy weight loss in midlife.

For example:

• A woman weighing 70kg should aim for 85-105g of protein per day.
  
• That’s the equivalent of 3-4 chicken breasts, which is hard to achieve through food alone, especially on a busy schedule.
  
  

Best Protein Sources for Menopause (Food + Shake Options)

The best way to increase protein intake is to include a variety of sources:

• Animal proteins: chicken, turkey, fish, eggs, Greek yoghurt.
  
• Plant proteins: beans, lentils, tofu, quinoa, nuts and seeds.
  
• Protein powders: an easy, convenient way to reach daily targets without heavy meal prep.
  
  

But here’s the challenge: many women find it difficult to eat enough protein at each meal, which is why a menopause-friendly protein powder can be a game changer.

The Easiest Way to Increase Protein in Menopause

This is where Happy Weight comes in.

Happy Weight is a plant-based weight loss protein powder designed specifically for women. Just one shake a day helps you hit your protein goals without the stress of planning, prepping, or overeating.

Key benefits of Happy Weight:

• Keeps you full for longer and reduces cravings.
• Improves insulin resistance and balances blood sugar.
• Boosts metabolism through the thermic effect of protein, helping you burn more calories.
• Provides a clean, balanced source of protein that supports energy, mood, and immunity.
  
  

It’s the simplest way to get enough protein in menopause, so your body can burn fat, not muscle, and you can finally feel more in control of your weight and energy.

Shop Happy Weight

How to Make Protein Part of Your Daily Routine

Here’s a simple 3-step menopause-friendly routine:

1. Morning: Add a scoop of Happy Collagen to your water for a light protein boost and muscle/skin support.
2. Daytime: Cook nourishing, protein-rich meals from the HHY Recipe Book.
3. Evening: Swap dinner for a Happy Weight shake,  the easiest, most effective way to hit your protein goals.
   
   

Protein in menopause isn’t optional, it’s essential. By increasing your intake, you can support weight management, maintain energy, protect muscle, and feel stronger in your daily life.

And with Happy Weight, boosting your protein has never been easier.

👉 Shop Happy Weight now and make protein the simplest step in your menopause health routine.

And if you follow a plant-based lifestyle, we’ve got you covered. Happy Weight also comes in a Vegan option, making it easy to boost your protein and support your health goals without compromise.