Protein for Women Over 40: What You Really Need to Know

In this episode of Nourish to Flourish, Registered Dietitian Megan “the Trainer” Berner, RD, shares what women over 40 need to understand about protein for healthy aging, energy, and weight management. Protein does far more than help you build muscle—it supports your metabolism, hormone balance, and even brain health. By learning how to plan your protein throughout the day, you’ll set yourself up for stronger workouts, better recovery, and long-lasting results.

A simple starting point is identifying your daily protein goal and dividing it across your meals and snacks. For many women, that’s around 25–35 grams per eating occasion. Animal proteins like eggs, dairy, poultry, and fish are ideal “anchors” because they’re naturally protein-dense and help maintain lean muscle mass. Supplements can help fill the gaps, but they’re meant to supplement real food—not replace it. When it comes to strength training and nutrition, the right combination of both drives success.

If you follow a more plant-forward diet, you can still hit your protein targets—it just takes a little strategy. Beans, lentils, nuts, and seeds are great nutrient-dense options but often need a partner food to boost total protein. Try pairing Greek yogurt with a scoop of protein powder, adding egg whites to oatmeal, or mixing trail mix with turkey jerky or cheese sticks. These small high-protein meal ideas make it easy to reach your goals without relying solely on supplements.

Remember, it’s not about perfection—it’s about consistency. Whether you’re navigating perimenopause or menopause nutrition, the right balance of food and movement can transform how you feel day to day. Watch the episode above to learn how to fuel your body, support your workouts, and keep thriving through every stage of life.