How much protein should we consume daily during menopause? The recommended dietary amount of protein is 0.8 grams per kilogram of body weight. Our protein needs during menopause are higher, and it is currently recommended to intake about 30g of protein at each main meal.

PLANT BASED PROTEIN

If you want to include more vegetarian sources of protein in your diet, look for grains, beans/legumes, and nuts. Here’s a list of options:

Grains
100g cooked quinoa = 14g protein
100g cooked whole wheat pasta = 13g protein
100g cooked oatmeal = 14g protein
100g cooked whole wheat couscous = 10g protein
100g cooked brown rice = 6g protein

Nuts
100g peanuts = 26g protein
100g almonds = 21g protein
100g pistachios = 20g protein
100g walnuts = 20g protein
100g cashews = 18g protein
100g Brazil nuts = 14g protein
100g Pecan nuts = 9g protein
100g macadamia nuts = 8g protein

Legumes
100g cooked black beans = 21g protein
100g cooked adzuki beans = 20g protein
100g cooked red kidney beans = 11g protein
100g cooked white beans = 10g protein
100g cooked chickpeas = 8g protein
100g cooked lentils = 8g protein
100g cooked white beans = 5g protein

Vegetables
100g green peas = 7g protein
100g broccoli = 3.7g protein
100g mushrooms = 3g protein

Seitan
100g = 75g protein

Soy
100g textured soy protein = 50g protein
100g yellow soybeans = 35g protein
100g tempeh = 19g protein
100g tofu = 8g protein
100g edamame = 11g protein

Seeds
100g hemp seeds = 31g protein
100g sesame seeds = 20g protein
100g pumpkin seeds = 19g protein
100g chia seeds = 17g protein

ANIMAL BASED PROTEIN

Dairy
100g Parmesan cheese = 38 grams of protein
100g Swiss cheese = 27 grams of protein
100g cheddar cheese = 25 grams of protein
100g goat cheese = 22 grams of protein
100g blue cheese = 21 grams of protein
100g feta cheese = 14 grams of protein
100g Greek yogurt = 5 grams of protein
100g milk = 3.3 grams of protein