The 15 best sources of protein
This macronutrient powers nearly every system in the body. Here’s why it’s particularly critical during menopause, plus how to get more.
Protein isn’t just a trend — it’s a vital part of any well-balanced diet, especially if you’re trying to manage your weight or navigate hormonal changes during menopause. This powerful macronutrient helps preserve muscle mass, promotes satiety (keeping you fuller longer), and supports nearly every system in the body — from bone strength to cell repair.
Why protein matters — especially right now
Protein provides essential amino acids your body can’t make on its own. These building blocks help maintain muscle, regulate hormones, and support bone health — all of which become especially important during and after menopause when estrogen levels decline and muscle mass tends to decrease. Getting enough daily can help counteract those effects, boost metabolism, and reduce cravings.
Plus, eating protein consistently throughout the day can lead to more satisfying food choices, which may reduce between-meal snacking and support weight-loss goals, says registered dietitian Jaclyn London, MS, RDN. Protein also takes more energy to digest than carbs or fat, which can give your metabolism a modest boost.
How much protein do you need?
The recommended dietary allowance (RDA) for protein is about 0.8 grams per kilogram of body weight, but many experts suggest aiming higher — especially for those over 50 or on weight-loss medications. Aiming for 1 gram per kilogram can help promote satiety and even help preserve lean body mass when paired with strength training. The key? Spread it across your meals — don’t just load it all into dinner.
The 15 best sources of protein
Reference this list to mix it up and eat a variety of high-protein foods. That way, you avoid protein boredom (Eggs? Again?) and incorporate a diverse array of other nutrients like vitamins and minerals.
Chicken breast (26g per 3 oz): Lean and packed with selenium and choline, it’s a staple for muscle and metabolism support.
Ground beef, 90% lean (24g per 3 oz): Choose lean cuts to limit saturated fat while still benefiting from iron and zinc.
Salmon (21g per 3 oz): Loaded with protein and omega-3s, which support heart and brain health.
Canned Tuna (18g per 3 oz): A convenient, lean protein with vitamin D and selenium.
Shrimp (20g per 3 oz): High in protein and low in fat. (P.S. don’t worry about the cholesterol in shrimp — the latest science says that cholesterol found in food is not what raises blood cholesterol in humans.)
Eggs (6g per large egg): Affordable, versatile, and rich in choline — a nutrient essential for brain health.
Milk (8g per cup): A good source of protein and calcium, typically with vitamin D added — all key nutrients for bone health.
Cheese (varies): Cottage cheese and hard cheeses like Parmesan are particularly protein-rich. Opt for low fat, reduced fat, or varieties made with part-skim milk to keep saturated fat intake low. If opting for full-fat versions, be mindful of portions.
Greek yogurt (23g per cup): High in protein and calcium; great as a snack or meal base. Go for nonfat or low fat varieties to keep saturated fat intake low. Choosing plain over flavoured varieties will be more versatile and will keep added sugar intake low.
Lentils (9g per ½ cup): Plant-based powerhouses that also offer fiber and iron.
Chickpeas (15g per cup): Versatile and filling, they support digestion and blood sugar stability thanks to their relatively high protein and fiber content.
Peanuts (7g per ounce): Technically legumes, they deliver both protein and heart-healthy fats.
Edamame (9g per ½ cup): A complete plant protein, containing all nine essential amino acids, that’s also rich in fiber and antioxidants.
Pumpkin seeds (5g per ounce): Snack-worthy and loaded with magnesium and zinc.
Hemp seeds (9g per 3 tbsp): Mild in flavour and easy to add to smoothies, yogurt, or oatmeal.
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