The #1 Nutrient Most Women in Perimenopause Aren't Getting Enough Of

Let’s talk about something that often gets overlooked in conversations about hormones, mood, metabolism, and muscle in midlife: protein.

During perimenopause, your body goes through a lot—hormonally, physically, and emotionally. One of the simplest and most powerful ways to support yourself through this transition is by making sure you're getting enough high-quality protein every day.

💪🏻 Why Protein Matters in Perimenopause

 ✔️Helps stabilize blood sugar (goodbye, energy crashes)
 ✔️Supports muscle mass (which naturally declines with age)
 ✔️Keeps you feeling full + satisfied
 ✔️Helps your body repair, rebuild, and regulate inflammation
 ✔️Supports hormone balance

But here’s the thing: Most women don’t get enough.

The average woman in her 40s–50s needs at least 100–120 grams per day—and often more if she’s active, stressed, or losing muscle tone.

🥗 Your 7-Day High-Protein Meal Plan (120g/day)

Here’s a simple weekly plan to show you what 120g/day can look like—without being boring or restrictive.

 Day 1

• Breakfast: Greek yogurt parfait with berries & hemp seeds (30g)

• Lunch: Grilled chicken salad with quinoa, avocado, and tahini (35g)

• Snack: Hard-boiled eggs + protein smoothie (20g)

• Dinner: Baked salmon, roasted sweet potatoes, broccoli (35g)

 Day 2

• Breakfast: 2-egg omelet + turkey sausage + sautéed spinach (30g)

• Lunch: Tuna salad wrap on high-protein tortilla (30g)

• Snack: Cottage cheese with sliced peaches (20g)

• Dinner: Shrimp stir-fry over brown rice (40g)

 Day 3

• Breakfast: Protein oats with almond butter + scoop of protein powder (30g)

• Lunch: Turkey burger bowl with greens, avocado, and rice (35g)

• Snack: Edamame + boiled egg (15g)

• Dinner: Grilled chicken + lentils + roasted carrots (40g)

 Day 4

• Breakfast: Chia pudding with protein powder + berries (25g)

• Lunch: Leftover grilled salmon with veggies (30g)

• Snack: Greek yogurt + almonds (20g)

• Dinner: Ground turkey taco bowl with beans and cheese (45g)

 Day 5

• Breakfast: Scrambled eggs + chicken sausage + veggies (30g)

• Lunch: Quinoa and lentil bowl with tahini sauce (25g)

• Snack: Protein bar or smoothie (20g)

• Dinner: Baked cod with wild rice and asparagus (45g)

 Day 6

• Breakfast: Protein smoothie with chia, spinach, berries (30g)

• Lunch: Chicken Caesar wrap with chickpeas (35g)

• Snack: Cottage cheese + apple slices (20g)

• Dinner: Ground beef and veggie skillet with potatoes (35g)

 Day 7

• Breakfast: Almond flour pancakes + turkey bacon (25g)

• Lunch: Grilled tofu stir-fry with rice noodles (30g)

• Snack: Boiled eggs + hummus + raw veggies (20g)

• Dinner: Grilled steak + sautéed greens + quinoa (45g)

Final Thought

Perimenopause is not the time to restrict—it’s the time to nourish.
And protein is one of your best tools to do that. It’s not just about strength or weight—it’s about supporting your body’s changing needs with love and strategy.

Let me know if you’d like to see more hormone-supportive recipes or quick meals like these!

With you every step,
Hayley Millard
Your Perimenopause Guide