How to Eat More Protein Without Eating More Meat

Aug 18

Simple swaps for midlife energy, metabolism, and hormone support

When you’re in perimenopause or postmenopause, your protein needs change—but your appetite, digestion, and cravings might not have caught up yet.

Protein isn’t just about building muscle or tracking macros.
It’s about staying steady—physically, mentally, and emotionally.

It helps regulate blood sugar (so you’re not crashing at 3pm), supports hormone production and detox pathways, and protects your metabolism from the slow decline that can sneak in during midlife.
It even helps calm your nervous system when paired with balanced meals.

The good news? You don’t have to eat meat at every meal to get enough protein. Here are 7 ways to increase your protein intake—without relying solely on animal products.

1. Let the Humble Legume Become a Staple

Lentils, chickpeas, black beans—these are quiet hormone helpers.
They give you protein and fiber, which is critical for estrogen detox, gut health, and blood sugar regulation.

One cup of cooked lentils offers around 18g of protein. More importantly, they digest slowly, helping you feel full and balanced without that weighed-down feeling.

Try simmering lentils into a soup, tossing chickpeas into a grain bowl, or roasting edamame with sea salt for a stress-friendly snack that satisfies.

2. Turn Toward Whole Grains That Actually Nourish

Whole grains like quinoa, farro, oats, and brown rice carry more than carbs—they deliver minerals, amino acids, and the steady energy your body craves in menopause.

Quinoa, in particular, is a complete protein—rare in the plant world—and easy on the gut.

Build a warm bowl with quinoa, roasted veggies, and tahini. Stir steel-cut oats with almond butter in the morning. These meals don’t just fill you up—they support your hormones.

3. Sprinkle in Seeds and Keep a Jar of Nuts Close

Menopause can leave you feeling depleted—especially if you’re not eating enough healthy fats or protein.

Seeds and nuts help with both.
Chia, flax, and hemp seeds support digestion, inflammation, and even hormone balance. Almonds, walnuts, and cashews offer protein, minerals, and staying power.

Try adding:

Ground flax or chia to your smoothie or oatmeal
A spoonful of almond butter into sauces
A handful of walnuts as a grounding afternoon snack

These small additions add up fast.

4. Explore the Options: Tofu, Tempeh, and Soy Milk

Plant-based proteins like tofu and tempeh are fantastic for midlife women—especially when digestion is sensitive and time is short.

Tofu is gentle, easy to prep, and takes on flavor well. Tempeh is fermented, making it more gut-friendly and packed with protein and fiber.

Soy milk? It’s one of the only plant milks with real protein—plus phytoestrogens that may support hormonal balance.

Try marinating tofu in tamari and ginger before baking, or crumbling tempeh into greens and garlic for a quick skillet dinner.

5. Keep a Clean Protein Powder on Hand (No Shame in the Scoop)

Let’s be honest—life doesn’t always allow for slow, from-scratch meals.

On busy or low-energy days, a scoop of clean, plant-based protein powder can be a lifeline.

Look for one without fillers or fake sugars. Blend it with berries and nut milk, stir it into oats, or bake it into muffins. Easy, fast, and a great option when appetite or motivation is low (hello, hormone rollercoaster).

6. Combine Foods the Way Traditional Cultures Always Have

You don’t need to obsess over complete proteins—just follow the wisdom of generations before you.

Rice and beans. Lentils and flatbread. Hummus and whole grain crackers.
These combos naturally cover your amino acid bases and help your body feel nourished without the bloat.

Think in layers: grains, legumes, seeds, and greens. Not rules—rhythms.

7. Remember Vegetables Also Carry Protein (And So Much More)

While they aren’t protein stars, veggies like spinach, Brussels sprouts, and broccoli do contribute. More importantly, they bring antioxidants, fiber, and plant compounds your midlife body is craving.

Sauté spinach with garlic. Roast a tray of Brussels sprouts until crispy. Stir broccoli into a soup.

They’re not “just sides.” They’re part of the hormone-support puzzle.

You Don’t Need to Go Full Vegetarian. You Just Need to Be Strategic.

If you want to eat less meat—or just get more variety—start small.

Tomorrow’s lunch can become lentil soup instead of a sandwich.
You can swap almond milk for soy.
Add hemp seeds to your oats.
Choose meals that stabilize, not spike.

And remember: Protein is about more than nutrition.
It’s about supporting your hormones, calming your nervous system, and finally giving your midlife body what it actually needs to feel better.