Menopause brings major hormonal changes and with them, challenges like weight gain, fatigue, mood swings, and muscle loss. While many women try to eat less in hopes of shedding kilos, the real key to managing weight and energy in menopause is often overlooked: eating enough protein.
Why Protein Is So Important in Menopause
During perimenopause and menopause, oestrogen levels drop, leading to:
- Slower metabolism → making it harder to lose weight and easier to gain belly fat.
- Loss of lean muscle mass → reducing strength, energy, and calorie-burning potential.
- Increased cravings and hunger → when meals are low in protein.
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Blood sugar fluctuations → affecting mood, focus, and sleep.
Here’s the truth most women don’t realise:
👉 If you don’t eat enough protein, your body breaks down muscle for energy and holds on to fat. This slows your metabolism even further and makes weight loss nearly impossible.
👉 When you do eat enough protein, your body preserves lean muscle and uses fat as fuel. This means you burn more calories, feel fuller for longer, and see real progress with weight management.
Protein isn’t just about building muscle, in menopause, it’s the difference between gaining fat and losing weight.
How Much Protein Do Women Need in Menopause?
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:
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A woman weighing 70kg should aim for 85-105g of protein per day.
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That’s the equivalent of 3-4 chicken breasts, which is hard to achieve through food alone, especially on a busy schedule.
Best Sources of Protein for Women in Menopause
The best way to increase protein intake is to include a variety of sources:
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Animal proteins: chicken, turkey, fish, eggs, Greek yoghurt.
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Plant proteins: beans, lentils, tofu, quinoa, nuts and seeds.
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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.
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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.
How to Make Protein Part of Your Daily Routine
Here’s a simple 3-step menopause-friendly routine:
- Morning: Add a scoop of Happy Collagen to your water for a light protein boost and muscle/skin support.
- Daytime: Cook nourishing, protein-rich meals from the HHY Recipe Book.
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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.
