If there’s one nutrition habit that will completely change how you feel, perform, and look during perimenopause, it’s getting enough protein.

Most women we train are under-eating protein. Not slightly… significantly. And it shows up as low energy, poor recovery, muscle loss, and increased body fat (especially around the midsection).

How Much Protein Do You Need?

For active women in their 30, 40s and beyond, especially those doing strength training the research is clear: Aim for 1.6 – 2.2g of protein per kg of body weight per day

So for a 60kg woman, that’s roughly: 95–130g of protein daily

Why so high? As we move through perimenopause:

• Muscle protein synthesis becomes less efficient
  
• We need more stimulus (training + protein) to build and maintain muscle
  
• Protein supports metabolism, bone health, and satiety

Experts like Stacy Sims emphasise that women need adequate protein distributed across the day, not just one big hit at dinner.

The Game-Changer: 30g Per Meal

Instead of chasing a big daily number, focus on hitting ~30g of protein per main meal (breakfast, lunch and dinner)

This helps:

• Trigger muscle repair and growth
  
• Stabilise blood sugar
  
• Reduce cravings and energy dips

What Does 30g of Protein Actually Look Like?

Here are some simple, realistic meal ideas (Holixir-style – quick, balanced, not boring):

Breakfast

• Greek yoghurt bowl (200g yoghurt) + protein powder + berries + nuts
  
• 3 eggs + egg whites omelette with spinach + feta + sourdough
  
• Protein smoothie (protein powder, milk, chia, peanut butter, frozen banana)
  

Lunch

• Chicken salad: 120–150g grilled chicken + mixed greens + quinoa + olive oil
  
• Tuna bowl: 1 tin tuna + brown rice + avocado + veggies
  
• Leftover steak + roasted veg + hummus
  

Dinner

• Salmon (120–150g) + sweet potato + greens
  
• Lean beef mince bowl + rice + veggies + yoghurt dressing
  
• Chicken stir-fry with tofu + veg + noodles
  

Easy Protein Boosters (to get you there without overthinking)

• Add protein powder to yoghurt, oats, or smoothies
  
• Mix egg whites into whole eggs
  
• Keep pre-cooked chicken or tuna on hand
  
• Use high-protein snacks: cottage cheese, boiled eggs, protein bars

Why This Matters at Holixir

Our type of training: strength, reformer, and athletic intervals stimulates change.

But protein is what allows your body to repair muscle, build strength, improve body composition and recover properly between sessions. Without it, you’re doing the work, but not getting the result.

You don’t need to be perfect. You just need to be consistent.

Start with one goal: Build each meal around protein

Because when you fuel your body properly, everything else – energy, strength, results will start to fall into place.