As we navigate the ups and downs of perimenopause, it’s crucial to ensure we’re fueling our bodies with the nutrients they need to thrive—especially protein!

Protein plays a vital role in supporting muscle mass, which naturally declines as we age. By incorporating enough protein into your diet, you can help maintain strength and support your metabolism.

Here are a few reasons why protein is essential during perimenopause:

🔸 Supports Muscle Health: Hormonal changes can lead to muscle loss. Protein helps preserve lean muscle mass, keeping you strong and active.
🔸 Boosts Metabolism: Protein requires more energy to digest, which can help with calorie burning. This can be beneficial if you’re noticing changes in your weight.
🔸 Improves Mood: Amino acids, the building blocks of protein, are key to producing neurotransmitters like serotonin. This can help stabilize your mood and reduce irritability.
🔸 Stabilizes Blood Sugar: Protein helps balance blood sugar levels, preventing the energy crashes that can make fatigue or mood swings worse.

As women approach menopause, hormonal changes increase the body’s demand for protein due to tissue breakdown. If this need isn’t met, women may overconsume other foods, leading to weight gain—an effect called the “Protein Leverage Effect.” ” This essentially means that without increasing the proportion of protein in the diet, the body’s drive to reach its target protein intake will make us continue to eat unnecessary calories until we do so.”–Prioritising protein during perimenopause may ward off weight gain – The University of Sydney

Researchers suggest that to counter this, women should increase their protein intake while reducing carbohydrates and fats. Without these adjustments, a typical Western diet could lead to excess calorie consumption, increasing the risk of obesity and related diseases during menopause.

Here are some easy ways to include more protein in your daily meals:

🍳 Eggs in the morning or as a snack
🥗 Add beans, lentils, or chickpeas to your salads
🐟 Include fish or lean meats like chicken and turkey
🥛 Try plant-based protein sources like tofu or tempeh

Remember, everybody is different, so listen to yours and adjust your intake based on how you feel. 🧡

How much protein should you have each day?

Experts recommend aiming for 0.36 to 0.54 grams of protein per pound of body weight. For example, if you weigh 150 lbs, that means about 67.5 grams of protein per day. (Ref: Erdélyi A, Pálfi E, Tűű L, Nas K, Szűcs Z, Török M, Jakab A, Várbíró S. The Importance of Nutrition in Menopause and Perimenopause-A Review. Nutrients. 2023 Dec 21;16(1):27. doi: 10.3390/nu16010027. PMID: 38201856; PMCID: PMC10780928.)

But what does that look like in real food?

Here are some easy examples to help you reach your daily protein goals:

🍳 Breakfast: 2 eggs (12g) + Greek yogurt (15g) = 27g
🥗 Lunch: Chicken breast (30g) + quinoa (8g) = 38g
🥘 Dinner: Grilled salmon (22g) + lentils (9g) = 31g
🥜 Snacks: A handful of almonds (6g) + hummus with veggies (4g) = 10g

Total: 106g (Plenty to meet your daily needs!)

Tips for Boosting Protein Intake

Here are some simple ways to boost your daily protein intake without much effort:

  • Start your day with protein: Instead of sugary cereals or pastries, opt for a protein-rich breakfast like eggs, Greek yogurt, or a protein smoothie using silken tofu.
  • Add legumes and beans: Lentils, chickpeas, and black beans are excellent plant-based sources of protein and can be easily added to salads, soups, and grain bowls.
  • Go for lean meats and fish: Chicken, turkey, and fish like salmon are great options that provide high-quality protein.
  • Snack smart: Keep protein-packed snacks like nuts, seeds, hard-boiled eggs, or cheese on hand to keep you satisfied between meals.
  • Don’t forget plant-based options: If you’re plant-based, there are plenty of protein-rich options like tofu, tempeh, edamame, quinoa.

Need some more ideas?

 

Breakfast Options

Starting your day with protein can help stabilize your energy levels and keep you feeling full longer. Here are a few ideas:

  • 2 scrambled eggs (12g protein)
  • 1 cup Greek yogurt (15g protein)
  • Cottage cheese with berries (14g protein)
  • Smoothie with protein powder, almond butter, and spinach (20-25g protein)
  • 1 serving chia pudding with almond milk (6g protein, more with added seeds/nuts)

 

Lunch Ideas

For lunch, aim to include lean meats, legumes, or other plant-based proteins that fuel you for the afternoon:

  • Grilled chicken breast (30g protein) on a salad or in a wrap
  • Turkey and avocado sandwich on whole-grain bread (20g protein)
  • Quinoa and black bean bowl (15-20g protein)
  • Lentil soup with a slice of whole-grain bread (18g protein)
  • Tofu stir-fry with veggies (15g protein)
  • Tuna salad with mixed greens and olive oil dressing (25g protein)

 

Dinner Options

Your evening meal is another great opportunity to add protein, which can help support muscle repair overnight:

  • Grilled salmon (22g protein) with roasted veggies and quinoa (8g protein)
  • Baked tofu or tempeh with brown rice (20-25g protein)
  • Beef or turkey chili with beans (30g protein)
  • Shrimp stir-fry with veggies and rice noodles (25g protein)
  • Chicken and vegetable curry (25g protein)
  • Grilled pork tenderloin with sweet potatoes (30g protein)

 

Snacks

Snacking can be a great way to add extra protein to your day, especially between meals. Here are some quick, protein-rich snack ideas:

  • Handful of almonds (6g protein)
  • 1 oz. cheese with whole-grain crackers (7g protein)
  • Hard-boiled egg (6g protein)
  • Veggies with 2 tbsp hummus (4g protein)
  • 1 cup edamame (17g protein)
  • Protein bars (10-20g protein, depending on the brand)
  • 2 tbsp peanut or almond butter on apple slices (8g protein)

 

What about protein powder and bars?

Protein powders and bars can be convenient ways to boost protein intake, but they do have some downsides:

  1. Highly Processed: Many protein powders and bars are highly processed and contain artificial ingredients, preservatives, sweeteners, and fillers that may not align with a whole-food-based diet.
  2. Added Sugars: Some protein products are loaded with added sugars or artificial sweeteners, which can lead to spikes in blood sugar, increased cravings, and even digestive issues.
  3. Low Nutrient Density: While protein powders and bars provide protein, they often lack other important nutrients found in whole foods, like fiber, vitamins, and minerals.
  4. Quality Variations: The quality of protein can vary significantly between products. Some may contain lower-quality protein sources or even contaminants like heavy metals, which have been found in some protein powders.
  5. Digestive Issues: Some people may experience bloating, gas, or digestive discomfort after consuming protein powders, especially those made from whey or other dairy-based proteins if they are sensitive to lactose.
  6. Over-reliance: Relying too much on protein powders and bars can displace whole food options that provide more balanced nutrition. Whole food sources of protein, like lean meats, legumes, nuts, and seeds, also offer other health benefits.

It’s best to use protein powders and bars as occasional supplements rather than primary protein sources, focusing on whole foods for most of your daily intake.

Ready to Take Control of Your Perimenopausal Symptoms? Acupuncture Can Help!

If you’re struggling with perimenopausal symptoms like weight gain, mood swings, or low energy, it’s important to remember that you don’t have to go through this transition alone. Acupuncture offers a natural, effective way to support hormone balance, improve energy levels, and help you feel your best during this stage of life.

At Thrive Acupuncture Clinic in West Edmonton, we specialize in helping women manage perimenopausal symptoms with personalized acupuncture treatments tailored to your unique needs. Whether you’re looking to manage stress, boost your energy, or balance hormones, we’re here to support you.

Book your acupuncture appointment today and take the first step toward feeling more balanced and empowered during perimenopause. Visit us at Thrive Acupuncture Clinic in West Edmonton and experience the healing benefits of acupuncture firsthand.