A practical look at protein needs, easy sources, and how to actually hit your target.
This guide is educational and not medical advice. Everybody is different—please check with your doctor or a qualified professional before starting a new exercise or nutrition plan, particularly if you have health conditions or are navigating menopause.
Our needs change
As we age, our bodies use protein less efficiently, so we often need a little more than the old guidelines suggest. Protein supports muscle, bone, immune health and helps us feel full.
A simple target
Many experts suggest spreading protein across the day—something like 25-30g per meal. Think of a palm-sized portion of protein at breakfast, lunch and dinner.
Easy sources
- Greek yogurt, eggs, cottage cheese
- Chicken, fish, lean meat
- Lentils, beans, tofu, tempeh
- A scoop of protein powder in a smoothie
The breakfast fix
Many women under-eat protein at breakfast. Adding eggs or yogurt in the morning is often the single easiest win.