Adults lose 3 to 8 per cent of muscle mass per decade after 30, and declining estrogen during menopause compounds this challenge by promoting fat gain over muscle maintenance. Science recommends 1 to 1.2 grams of protein per kilogram of body weight for women engaging in regular resistance exercise, though athletes may require 1.4 to 2.2 grams per kilogram of body weight.

Lean meats, poultry, fish, eggs and dairy products are excellent sources of protein. Plant-based options include tofu, tempeh, legumes and nuts. Dr. Shelley Wilkinson from the University of Queensland recommends that half of protein intake should come from plant sources such as lentils, red kidney beans, chickpeas, tofu, edamame, cashews and almonds. 

This balanced diet for hormonal changes supports both satiety and muscle preservation. Those managing kidney disease should consult their healthcare provider before significantly increasing protein intake.

Read more: High protein foods (that aren’t eggs) to include in your diet