The Surprising Truth About the Best Protein for Menopause

January 21, 2026 Dr. Anna Cabeca

You’ve probably heard that you need to eat more protein. But is that really true? And if you do need to eat more protein, what is the best protein for menopause? Because let’s face it, not all proteins are created equally, especially not for midlife metabolisms.

Let’s take a look at the hype and see if you really need to pile your plate with protein to get the most out of midlife.

Quick takeaways:

Aging causes insulin resistance and muscle loss
The older you get, the more protein you need
Space out your protein during the day (25-30g per meal is ideal)
Plant protein wins for health + longevity

Muscle Loss In Menopause

First off, let’s take a quick look at what’s going on in your body during menopause.

As estrogen levels decline, your body undergoes a metabolic rewiring. This hormonal shift affects everything from how you store fat (hello, belly fat!) to how efficiently you build and maintain muscle.

Sarcopenia (age-related muscle loss) starts earlier than you might think, too. Research shows that women can begin to lose muscle mass starting in their 30s, and this loss accelerates during menopause. (1,2)

What’s more, your body's ability to use protein for muscle building, which scientists call "anabolic resistance," also decreases. Think of it like this: if protein were money and muscle were your savings account, menopause makes it so you need to deposit more money to get the same interest rate you used to enjoy. Not fair, is it?

Blood Sugar Chaos In Menopause

On top of this muscle loss, your body is also becoming more naturally insulin-resistant as you age, and menopausal changes affect your metabolic health. That means it is harder for your body to process the food you eat and keep your blood sugar stable.

You might notice the effects of this insulin resistance:

Weight gain around your middle
Afternoon energy crashes
Intense cravings (especially for carbs and sweets)
Feeling hungry after you eat
Brain fog

If this goes on for too long, it may develop into type 2 diabetes, which we definitely don’t want!

That’s why it’s important to figure out ways to combat these issues.

And that’s where protein comes in.

Protein For Menopause

Protein attacks the two biggest metabolic challenges of menopause (muscle loss and insulin resistance) with aplomb.

For one, protein is the building block of muscle. So giving your body more of what it needs to support muscle growth is key.

Studies suggest that supplementation with protein is one of the most effective dietary interventions we may have against sarcopenia (3).

Muscle is also one of the biggest glucose consumers in your body. (4) That makes it a great tool for fighting insulin resistance. In other words, when you support muscle, you support blood sugar balance, because the more muscle you have, the more it uptakes glucose from your bloodstream…thus assisting with any excess that may need to be used.

Plus, unlike carbohydrates, which cause rapid spikes and drops in blood sugar, protein provides a slow, steady release of energy.

Best Protein For Menopause

Not all protein is created equally, however.

In one large study, researchers followed 48,762 female nurses who were younger than 60 years old in 1984. (5)

They collected self-reported diet data, especially focusing on total protein intake and sources: animal protein, dairy protein, and plant protein (from foods like beans, nuts, grains, etc.).
They defined healthy aging by four criteria assessed about 30 years later (2014–2016):

No major chronic diseases
No cognitive impairment
No physical function limitations
Good mental health status

They found that higher overall protein intake in midlife was associated with higher odds of healthy aging decades later.

But plant protein stood out.

Each 3% increase in calories from plant protein was strongly linked with healthier aging, much more than other protein types.

Plant protein was especially tied to better physical function and better mental health compared with other sources of protein, like animal and dairy protein.

In fact, animal protein was less consistently beneficial and sometimes unfavorably associated with chronic disease risk compared with plant protein. And, replacing 3% of energy from animal protein, fats, or carbs with plant protein was linked to 22%–58% higher odds of healthy aging.

The higher intake of plant-based protein in midlife was most consistently associated with better odds of living longer, healthier lives. Including staying free of chronic diseases, maintaining physical function, and good mental health, in this cohort of women.

Now, no study is perfect, and this was an observational study, which can show association but cannot prove causation. Dietary data were self-reported. And this study focused on mostly white female nurses, so findings may not generalize to broader populations.

But the findings echo what many other dietary research indicates: that plant-based protein is very powerful.

How Much Protein Does A Menopausal Woman Need?

Here’s the other really interesting thing about protein. Not only do older adults need more than younger people to maintain health… (6)

But how and when you eat it matters.

Studies suggest that protein spaced out throughout the day is more effective at keeping your blood sugar stable and muscle building than if you pack it all into one or two meals.

The ideal recommendation is generally 25-30 grams of protein at breakfast, lunch, and dinner. (7)

The great news is that if you combine regularly spaced protein hits with resistance training…and you’ve got a recipe for keeping your muscles strong and your metabolic health firing as it should. (8)

Check out my plant-based superfood-laden protein shake (it’s the yummiest, creamiest, chocolatey dream!) with no sugar and 28g of protein packed into just 220 calories.

More Midlife Protein Bonus Points

Beyond muscle and blood sugar, protein plays a conductor to your hormonal orchestra during menopause.

Here's how:

Thyroid Support: Your thyroid, which regulates metabolism, needs amino acids from protein to produce hormones. Inadequate protein can contribute to the sluggish metabolism many women experience during menopause.
Cortisol Balance: Protein helps regulate cortisol, your stress hormone. When cortisol is chronically elevated (which is common during menopause), it promotes belly fat storage and disrupts sleep. Adequate protein could help keep cortisol in check.
Neurotransmitter Production: Amino acids from protein are building blocks for neurotransmitters like serotonin and dopamine, which affect mood, sleep, and motivation. This is why protein-rich meals could help with the mood swings and anxiety that often accompany menopause.
Satiety Hormones: Protein triggers the release of hormones that signal fullness, helping you feel satisfied longer and reducing those midnight refrigerator raids.

The Best Protein Sources for Menopause: Your Complete Guide

Here are some of my favorite proteins for menopause and women over 50.

Fatty Fish (salmon, sardines, mackerel)

Serving: 4 oz = 28-35g protein

Bonus: Omega-3s for inflammation and mood support

Greek Yogurt

Serving: 1 cup = 20-25g protein

Bonus: Probiotics for gut health and calcium for bones

Eggs

Serving: 2 large eggs = 12-14g protein

Bonus: Choline for brain health and vitamin D

Poultry

Serving: 4 oz = 35g protein

Bonus: B vitamins for energy production

Cottage Cheese

Serving: 1 cup = 25g protein

Bonus: Casein protein for overnight muscle recovery

Hemp Seeds

Serving: 3 tablespoons = 10g protein

Bonus: Complete protein with omega-3s

Tempeh

Serving: 4 oz = 20g protein

Bonus: Fermented for better digestion

Strategic Protein Supplementation

We explored the fact that protein supplementation may be one of the best ways to combat muscle loss as we get older.

My #1 choice?

Plant-based Protein Powder: This is my go-to solution. I make a Keto-Green Protein Shake a couple of times a day, because it helps me hit my protein goals, and it’s so convenient for smoothies, especially post-workout when quick absorption matters.

Plus, it’s specifically formulated to help you get enough protein AND stay in ketosis, which is one of the cornerstones of my Keto-Green diet and lifestyle. It’s such a lifesaver.

Check out the Keto-Green shake here.

Quick Wins With The Best Protein For Menopause

The easiest way to start incorporating more protein in your life is to just start with breakfast. This helps balance your blood sugar for the rest of the day.

Here’s where to start:

The Power Breakfast Formula (Protein, Fat, and Fiber)

20-30g protein (eggs, full-fat Greek yogurt, or a Keto-Green Protein Shake)
Healthy fat (avocado, nuts, or seeds)
Fiber-rich carb (a few berries, or an apple)

Just make this one change, stick with it, and you’ll start to notice:

More stable energy, fewer cravings, better sleep
Improved workout recovery, clearer thinking, mood stability
Strength gains, clothes fitting better, improved body composition
Metabolic markers improve, sustained energy, feeling strong and capable

So, to wrap it up, yes, you do need to eat plenty of protein in menopause, ideally 25-30 grams three times per day, and plant-based protein is the favorite for health and longevity.

Don’t forget to try my plant-based, sugar-free protein shake here, and let me know what you think.