What a High-Quality Protein Diet Really Looks Like, And Why Women Over 40 Need More

Whether you're aiming to build muscle, lose weight, or just stay energized, a high protein diet can be a powerful ally. Protein isn’t just for bodybuilders or athletes—it plays a crucial role in hormone regulation, tissue repair, immune function, and satiety for everyone.

Did you know that your protein needs can vary significantly depending on your gender, age, and stage of life?

Let’s explore what a high-quality protein diet looks like, how men’s and women’s needs differ, and why women in the perimenopausal and menopausal years should be especially mindful of getting enough of this vital macronutrient.

Why Protein Matters—and How Much You Really Need

For the average adult, the Recommended Dietary Intake (RDI) for protein is about 0.8 grams per kilogram of body weight per day. However, current evidenced suggest these targets are now inadequate for the average adult. For a high-quality protein diet, intake typically ranges from 1.2 to 2.0 grams per kilogram.

• Men, especially those with more muscle mass or physically active jobs, may naturally fall into the higher end of this range.

• Women typically require less overall protein than men due to lower muscle mass. But this changes significantly during perimenopause and menopause.

• Recovering from an injury or dealing with inflammation? Your body needs more protein to support healing and reduce inflammation.

Protein Needs for Perimenopausal and Menopausal Women

Women entering their 40's and 50's experience hormonal shifts, declining estrogen levels, and muscle loss—also known as sarcopenia. These changes increase the risk for weight gain, fatigue, and bone density loss.

For women in this age group, protein becomes essential to:

• Preserve lean muscle mass

• Support metabolism

• Enhance bone health

• Improve satiety and help manage midlife weight changes

  
  

Optimal intake for women in this age group is closer to 1.6 to 1.8 grams of protein per kilogram of body weight, spread evenly throughout the day.

What a High Protein Breakfast Looks Like

A high protein breakfast doesn’t have to be fancy—it just needs to be smart. Here’s an example that delivers roughly 30–35g of protein:

Power Breakfast Example:

• 3 scrambled eggs (18g)

• 1 slice of whole-grain toast with cottage cheese (10g)

• ½ avocado (for healthy fats)

• Savoury Mince is a great addition 120 gram serve = 28 grams of protein

  
  

Or for a quicker option:

200ml of High Protein (no added sugar) Yoghurt (20g), chia seeds, berries, and a sprinkle of granola

Quick Ways to Add More Protein Throughout the Day

If you’re struggling to hit your protein target, snacks and small add-ons can make a big difference:

Protein shakes: Blend a scoop of whey or plant-based protein with milk and frozen fruit for an easy 25g boost.

Greek yogurt: Swap regular yogurt for Greek yogurt, which typically has double the protein content.

Nuts and seeds: Snack on a handful of almonds or pumpkin seeds for a quick protein fix.

Hard-boiled eggs: Keep hard-boiled eggs on hand for a portable, protein-rich snack.

Cottage cheese: Enjoy cottage cheese with fruit or nuts for a protein-packed snack.

Edamame: Snack on steamed edamame for a tasty source of plant-based protein.

Portions and Protein Intake Per Serve

High-Protein Foods (per 100g)

How much protein are we getting? For instance, a 100-gram serving of whole meat, like a steak or chicken breast, is about the size of a deck of playing cards and provides roughly

31 grams of protein. Below is a table showing the amount of pure protein in a 100-gram serving of the most common high-protein foods.

Food	Protein (per 100g)
Beef steak (grilled, lean)	31g	Size of a smartphone or deck of cards
Beef mince (lean, cooked)	26g	Fits in the palm of your hand,
Chicken breast (cooked)	31g	Size of a smartphone. 100g is about 1 small breast.
Turkey breast (cooked)	29g	Size of a smartphone. 100g is about 1 small breast.
Bacon (cooked)	12g	Approx. 4-6 slices of thin-cut bacon 2-3 slices of thick-cut
Cheddar cheese	25g	1 cup grated approx. 113g
Milk (full cream)	3.4g	1 cup (244 grams)
Tofu (firm)	17g	About 2-3 inches wide and 1 inch thick
Tempeh	19g	1 cup approx. 175 grams
Peanut butter (natural)	25g	Approx 2 Tablespoons
Almonds	21g	72-77 Almonds = 100 grams
Rolled oats (raw)	13g	1 cup approx. 90 grams

 Final Thoughts

A high-protein diet can vary for each person, but it's crucial to adjust your intake to suit your individual physiological requirements. For women approaching midlife, increasing protein consumption is one of the easiest and most effective ways to help the body during hormonal changes and beyond. For men, a high-protein diet helps in building and maintaining muscle, boosting metabolism, supporting weight management, enhancing recovery, and promoting overall hormonal and metabolic health. Using the information provided, calculate how much protein you are actually consuming—is it sufficient? If you need assistance get in touch with us.

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