Protein Power Cheat Sheet
Fueling Your Menopause Journey
Welcome to your menopause protein revolution. This cheat sheet is your game-changer for crushing cravings, burning fat, and boosting energy.
Section 1: Why Protein Is Your Menopause MVP
Estrogen's farewell party means your body breaks down tissue faster. Low intake can lead to 40% more muscle loss over 3 years. Here's why hitting 100g+ of protein daily flips the script:
1. Preserve Muscle Mass
Estrogen dip = sarcopenia speed-up (3-8% lean mass loss/decade post-30, worse after 60). Less muscle = 100-200 fewer calories burned daily. Protein + weights = 25% more gains.
2. Reduce Visceral Fat
Belly fat surges 5-15% post-menopause; protein regulates blood sugar, cuts cortisol, keeps you full 30% longer.
3. Control Hunger & Cravings
Most satiating macro—30-50g breakfast = steady blood sugar, 20% fewer sugar grabs.
4. Support Mood + Brain Fog
Amino acids build serotonin/dopamine; low protein = 32% higher frailty risk. Stabilizes mood swings.
5. Improve Sleep
Tryptophan sources boost melatonin; protein dinner = no 2am crashes, better quality in 70% of users.
6. Support Recovery + Energy
Repairs inflammation (up 20% in menopause); key for training, immunity.
7. Protect Against Age-Related Decline
Boosts bone density (prevents 70% hip fractures), mobility, longevity—15-25% more lifetime muscle.
Pro Tip: Pair with resistance training 2-3x/week for a 10% strength boost.
Section 2: Your Personalized Protein Target
Post-menopause women average 0.95g/kg—way under what's needed. Aim higher to offset the 5-10% metabolic drop.
| Body Weight (lbs) | Sedentary Target (g/day) | Active/Lifting (g/day) |
|---|---|---|
| 120-140 | 80-100 | 120-150 |
| 150-170 | 100-120 | 150-180 |
| 180+ | 120-140 | 180-220 |
Example: 150lb woman, active = ~150g protein/day.
Formula: Your Weight (kg) x 1.1-1.6g. If you feel foggy or fatigued, try increasing your intake by 20g.
Section 3: High-Protein Food Matrix
Use this guide to easily build high-protein meals. Mix and match to hit your daily target.
Meat/Eggs
| Food | Amount | Protein (g) |
|---|---|---|
| Skinless chicken breast | 3oz | 31g |
| Deli roast beef | 3oz | 23g |
| Ribeye steak | 3oz | 23g |
| 95% lean ground beef | 3oz | 22g |
| Lamb chops | 3oz | 22g |
| Pork tenderloin | 3oz | 22g |
| Ground turkey | 3oz | 21g |
| Pork chops | 3oz | 21g |
| Ground chicken | 3oz | 20g |
| Deli turkey | 3oz | 15g |
| Beef jerky | 1oz | 9g |
| Large egg | 1 | 6g |
Fish/Seafood
| Food | Amount | Protein (g) |
|---|---|---|
| Salmon | 3oz | 23g |
| Canned tuna | 3oz | 21g |
| Tilapia | 3oz | 21g |
| Halibut | 3oz | 21g |
| Shrimp | 3oz | 15g |
Dairy
| Food | Amount | Protein (g) |
|---|---|---|
| Low fat cottage cheese | 6oz | 27g |
| Non-fat greek yoghurt | 6oz | 15g |
| Non-fat yoghurt | 6oz | 8g |
| Cheddar cheese | 1oz | 7g |
| Stick string cheese | 1 | 7g |
| Swiss cheese | 1oz | 6g |
| Skim milk | 8oz | 6g |
| American cheese | 1oz | 5g |
Nuts/Seeds
| Food | Amount | Protein (g) |
|---|---|---|
| Peanut butter | 32oz | 8g |
| Peanuts | 1oz | 7g |
| Almond butter | 30oz | 7g |
| Almonds | 1oz | 6g |
| Pistachios | 1oz | 6g |
| Pumpkin seeds | 1oz | 5g |
| Sunflower seeds | 1oz | 5g |
| Walnuts | 1oz | 4g |
Beans Cooked
| Food | Amount | Protein (g) |
|---|---|---|
| Edamame | 100g | 12g |
| Pinto | 100g | 9g |
| Garbanzo | 100g | 9g |
| Black | 100g | 8g |
| Kidney | 100g | 8g |
| Tofu | 100g | 8g |
*This is not a replacement for looking up your food in a detailed tracker like MyFitnessPal. The portions you have are dependant on your goals discussed with your coach.
*Weighing meats raw vs uncooked will change protein amount. Amounts listed are for cooked.
Ready to Get Your Personalized Plan?
This guide is a great start. Now, let's create a full roadmap based on your unique body and goals. Take our free quiz to get started.
Stop guessing. Start thriving.