Protein Foods for Menopause & Perimenopause: Essential Nutrition Guide

Support Your Body Through Hormonal Changes with These High-Protein Foods

Protein plays a vital role during perimenopause and menopause, helping you maintain muscle strength, protect bone health, and support a healthy metabolism. The chart below organizes high-protein foods by type, making it easy to see how different options fit into your daily needs. Use this guide to plan meals that keep you energized, balanced, and nourished through every stage of midlife.

Want to know exactly how much protein your body needs right now? Try our easy Protein Calculator designed for women in perimenopause and menopause. Get a personalized daily target to support strength, balance, and energy.

Calculate Your Daily Protein Needs

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