This week’s Wellness Newsletter is here.
I hope you’re having a lovely summer. I returned from a trip to the USA last week and I’m excited to visit the Isle of Wight this week, making the most of the summer holidays. I hope you’re having a wonderful time too.
We’re always reading about how menopausal and post-menopausal women need to eat more protein—but how do we actually do that, and what does it look like in practice?
How to Eat More Protein: Easy Ideas for Women
Protein is essential as we move through perimenopause, menopause and beyond. It supports muscle strength, bone health, recovery and helps us feel fuller for longer.
The easiest way to eat more protein isn’t to completely change your diet—it’s to include a good source at every meal.
Start with breakfast
Breakfast is often the lowest-protein meal of the day. Try:
- Eggs with wholegrain toast
- Greek yoghurt with berries, seeds and nuts
- Cottage cheese with fruit or tomatoes
- Overnight oats made with Greek yoghurt or protein powder
- A smoothie with milk, Greek yoghurt and fruit
- Smoked salmon with eggs
- Tofu scramble with vegetables
Build a protein-packed lunch
Instead of relying on bread, salad or soup alone, add:
- Chicken, turkey or lean meat
- Tuna, salmon, prawns or mackerel
- Eggs
- Cottage cheese
- Tofu, tempeh or edamame
- Lentils, chickpeas or beans
- Quinoa
- Greek yoghurt-based dressings
Try a chicken and avocado wrap, tuna and bean salad, lentil soup with cottage cheese, or eggs on wholegrain toast.
Choose simple protein snacks
- Greek yoghurt
- Cottage cheese
- Two boiled eggs
- Edamame beans
- Hummus with vegetables
- A handful of nuts and seeds
- Cheese with apple
- Roasted chickpeas
Make small upgrades
You don’t always need a larger meal. Simply add protein to what you already eat:
- Stir Greek yoghurt or protein powder into porridge.
- Add beans or lentils to soups, curries and casseroles.
- Top salads with chicken, tuna, eggs or tofu.
- Replace some rice with quinoa or edamame.
- Add seeds and yoghurt to fruit.
- Keep cooked eggs, chicken or tofu ready in the fridge.
- Double the protein in wraps and sandwiches.
A helpful question to ask at every meal is:
“Where is my protein?”
You don’t need to eat perfectly. Begin by improving one meal—usually breakfast—and build from there.
Keep it simple
Animal-based proteins come from animals (obvs)and generally contain all nine essential amino acids.
Examples include:
- Chicken, turkey, beef, pork and lamb
- Fish and seafood
- Eggs
- Milk, yoghurt and cheese
Plant-based proteins come from plants (Obvs). Some contain all nine essential amino acids, while others can be combined across the day to provide a good balance.
Examples include:
- Lentils, chickpeas, beans and peas
- Tofu, tempeh, edamame and other soya foods
- Nuts, seeds and nut butters
- Quinoa
- Oats and wholegrains
- Seitan
- Pea, soya and rice protein powders
A balanced diet can include either type—or a mixture of both. The key is choosing a variety of protein-rich foods and spreading them throughout the day.
Hope that helps 🙂
Rachel x
07976 268672
PS hope to see you in class soon 🙂
Join me for a Class
If you would love to move with me online I am offering All access to all of my daily online classes and courses for half price which is only £20 you get the full timetable of classes plus access to all my wellness courses including:
• 7 Day Healthy Habits
• 14 Day Menofit Course
• 5 Day Midsection Meltdown
• 7 Day Menofit Bootcamp
• 7 Day Beat the Bloat
• ELEVATE 4 Week Programme
• Get Active 14 Day Programme
• Lift Lean 7 Day Challenge
• Menofit Midsection Meltdown
• Menofit 21 Day Programme
• 14 Day Menofit Programme
• 7 Day WalkFit Programme
Here’s the link to book and use the code SUMMER for half price
