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How to Get 30g of protein in Your Main Meals

Writer's picture: Jo LeccacorviJo Leccacorvi

As we enter perimenopause, our bodies go through significant changes that can impact our metabolism, muscle mass, and overall well-being. One key nutrient that can help support these changes is protein. But how much protein do we need, and why is it important to aim for around 30 grams with each of your main meals? Let’s dive into the why and the how of protein for perimenopausal women.

 




Why Protein Matters in Perimenopause

  1. Preserves Muscle Mass: As we age, we naturally lose muscle mass, especially during perimenopause when hormonal fluctuations, particularly in oestrogen, accelerate muscle loss. Adequate protein intake helps to preserve and build muscle, which is key to maintaining strength and metabolism.

  2. Boosts Metabolism: Protein has a higher thermic effect compared to carbohydrates and fats, meaning your body burns more calories digesting and metabolising it. This can support weight management, which is often more challenging in perimenopause.

  3. Supports Bone Health: Protein plays a crucial role in bone health by supporting bone density. This is especially important during perimenopause when oestrogen levels drop and bone density declines, increasing the risk of osteoporosis.

  4. Helps with Satiety: Protein helps you feel fuller for longer, reducing the likelihood of overeating or reaching for unhealthy snacks—something many of us struggle with, particularly in those tricky hours between lunch and dinner.

 

Why Aim for 30g of Protein?

Research shows that consuming 30 grams of protein in one meal is the "magic number" for promoting health outcomes such as increased satiety, fat mass loss, reduced waist circumference, body weight, and muscle loss. By hitting this target with your main meals, you’ll support muscle mass and keep your metabolism functioning optimally.

 

How Much Protein is in Common Foods?

To make sure you’re hitting that 30g target, it helps to know how much protein is in the foods you’re eating. Here’s a breakdown of some common animal and plant-based protein sources:

 

Animal-Based Proteins

  • Chicken breast (100g): ~31g protein

  • Turkey breast (100g): ~30g protein

  • Beef (100g, lean): ~26g protein

  • Lamb (100g, lean): ~25g protein

  • Pork (100g, lean): ~25g protein

  • Sausages (pork, 1 average): ~10-12g protein

  • Eggs (2 large): ~12g protein

 

Fish based proteins:

  • Salmon (100g): ~25g protein

  • Tuna (100g): ~29g protein

  • Cod (100g): ~20g protein

  • Trout (100g): 25g of protein

  • Mackerel (100g): 19g of protein

  • Haddock (100g): 20g of protein

  • Prawns (100g): 24g of protein

  • Seabass (100g): 24g of protein

  • Hake (100g): 19g of protein

  • Pollock (100g): 19g of protein

  • Monkfish (100g): 18g of protein

 

Plant-Based Proteins

  • Soybeans (100g, cooked): ~16g protein

  • Edamame beans (100g): ~11g protein

  • Tofu (100g): ~8g protein

  • Tempeh (100g): ~19g protein

  • Lentils (100g, cooked): ~9g protein

  • Chickpeas (100g, cooked): ~9g protein

  • Quinoa (100g, cooked): ~4g protein

  • Almonds (28g, ~23 nuts): ~6g protein

  • Pumpkin seeds (28g, ~¼ cup): ~9g protein

  • Peanut butter (2 tablespoons): ~8g protein

 

Putting It Together: Easy Ways to Reach 30g of Protein in a Meal

  1. Protein-Packed Breakfast Scramble: 3 scrambled eggs (18g) cooked with 50g of smoked salmon (12g) and sautéed spinach (1g) = ~31g of protein.

  2. Tofu Scramble with Veggies and Seeds: 150g of tofu (12g) scrambled with vegetables like spinach and mushrooms, topped with 2 tablespoons of pumpkin seeds (9g) and served with 1 slice of whole-grain toast (5g) = ~26g of protein. Add 2 tablespoons of peanut butter on the toast (8g) to easily hit 34g of protein.

  3. Grilled Chicken Salad: 100g of grilled chicken breast with a mixed green salad topped with a hard-boiled egg (12g) and a sprinkle of seeds like pumpkin seeds (9g) = ~43g of protein.

  4. Tofu Stir-Fry: 150g of tofu (12g) stir-fried with edamame beans (11g) and quinoa (4g) = ~27g of protein. Add some extra seeds or nuts to hit the 30g mark.

  5. Beef or Turkey Chili: 150g of ground turkey (45g) or beef (39g) with beans like kidney beans or lentils (9g) = over 30g of protein.

  6. Fish with Sides: 150g of baked salmon (37g) with quinoa (6g) and a side of steamed broccoli (2g) = ~45g of protein.

 

Tips for Boosting Protein Intake

  • Snacks Matter: If you find it hard to get enough protein in meals, consider adding protein-rich snacks like a handful of nuts, hard-boiled eggs, or Greek yogurt.

  • Diversify Your Sources: Eating a variety of protein sources ensures you're getting a range of nutrients along with your protein. Both plant and animal-based options can fit into a balanced diet.

  • Meal Prep: Batch-cooking protein-rich foods like grilled chicken, lentils, or tofu at the start of the week can make it easier to throw together high-protein meals on busy days.

 

For perimenopausal women, ensuring you get enough protein, particularly around 30g in your main meals, is essential for maintaining muscle mass, supporting bone health, boosting metabolism, and keeping you feeling fuller for longer. With so many delicious and varied protein sources to choose from, hitting this target can be enjoyable and satisfying—keeping you strong, healthy, and energised through your perimenopause journey and beyond.


If you would like further support about your everyday diet to help you navigate the perimenopause, click here to book in for a free, no obligation chat with me.

 

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