Introduction
As women move through their 50s, protein becomes one of the most important nutrients for staying strong, energetic, and metabolically healthy. Yet most women dramatically under-eat protein without realizing it. The Protein Playbook gives you a simple, sustainable way to reach ideal levels without dieting, counting, or complicated rules.
Why Protein Matters More After 50
Hormonal shifts during perimenopause and menopause cause:
- Lower muscle mass
- Slower metabolism
- Increased cravings
- Reduced recovery after exercise
Protein helps reverse these trends by stabilizing blood sugar, increasing fullness, and supporting strong muscles and bones.
How Much Protein Do You Need?
Aim for 25–35 grams per meal, 3–4 times each day.
This provides the amino acids needed to stimulate muscle repair and keep hunger steady.
Simple Rule:
➡️ Every meal = 1 palm-sized serving of protein
Easy Sources (No Bodybuilding Required)
Animal Options
- Chicken breast (25–30g per 4 oz)
- Turkey or lean beef (25g)
- Eggs (12g for 2 eggs)
- Greek yogurt (15–20g)
- Cottage cheese (14–18g)
Plant Options
- Lentils (18g per cup)
- Black beans (15g per cup)
- Edamame (17g per cup)
- Tofu (20g per serving)
- Tempeh (30g per cup)
Simple Daily Protein Plan
Breakfast:
- Greek yogurt + berries + chia seeds
- OR veggie omelet with cheese
Lunch:
- Lentil soup + cottage cheese
- OR grilled chicken salad
Snack:
- Protein smoothie
- OR tuna pouch + crackers
Dinner:
- Salmon + quinoa + steamed vegetables
- OR tofu stir-fry with broccoli
Practical Tips
- Spread protein evenly throughout the day
- Use high-protein snacks during busy afternoons
- Add beans or lentils to soups, stews, and salads
- Keep Greek yogurt or cottage cheese stocked at all times
Takeaway
Protein isn’t about dieting — it’s about fueling your body. When you hit the right amount, you’ll notice stronger workouts, better energy, fewer cravings, and more stable moods.