How Much Protein Do You Really Need in Perimenopause?
You already know protein matters — but in perimenopause, it matters even more.
According to Dr. Stacy Sims, active women in this stage of life might need 2 to 2.3 grams of protein per kilogram of bodyweight (or 1 to 1.2 grams per pound) every single day.
That means if you weigh 150 pounds, your daily target is between 150 and 180 grams of protein.
What Does 180 Grams Look Like?
Here’s one way to hit that number:
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Breakfast – 3 medium eggs = 39g
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Lunch – 8 oz chicken breast = 70g
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Dinner – 8 oz salmon = 45g
Total: 154g
Still short? That’s where snacks and creative recipes can help.
3 Protein-Packed Recipes from Dr. Stacy Sims
1. High-Protein Pancakes
Made with oats, cottage cheese, egg whites, and oat milk — high protein, low sugar, and breakfast-friendly.
2. Salty Balls
A perfect pre- or post-workout snack. Calorie-dense, portable, and loaded with nutrients.
3. High-Protein Mac & Cheese
A comfort classic made better with milk, cheddar cheese, cottage cheese, Greek yogurt, and parmesan — ready in 15 minutes.
💡 Pro Tip: If you’re vegetarian, struggling to get enough protein, or simply overwhelmed by the numbers, start by adding 30–40 grams at each meal and 15–20 grams in snacks. You’ll be surprised how quickly you can get there.
At Empower, we go beyond nutrition advice. Our science-backed programs combine the right amount of protein with strength training to help you keep muscle, build bone strength, and feel strong for decades to come.
