Cullen Nutrition Simplified - Feel Better in Perimenopause with 30g of Protein in Every Meal

Ever feel totally confused when someone says, "Eat more protein"? You look at your plate and think, "Does that mean 2 eggs or 3? One scoop of protein powder or two?"

You’re not alone!

Protein is key for energy, muscle strength, and keeping cravings in check—especially during perimenopause when our bodies are going through all sorts of changes.

Here’s the deal: As estrogen drops, your body naturally starts losing muscle mass, and without enough protein, this process speeds up. You actually lose about 0.5% of muscle each year after 30. It might not sound like a lot, but over 10 years, that’s a 5% loss—which can make everyday stuff like carrying groceries or climbing stairs feel harder.

So how do you stop this muscle loss from happening?

It all comes down to two things: protein and strength training.

Think of muscle like a savings account—if you’re not making regular deposits (protein + strength training), your balance will shrink. A small loss each year adds up, leaving you feeling weaker and more fatigued over time.

To make things easier, I’ve created a simple infographic that shows you what 30g of protein looks like in real food. It’s a quick guide to help you hit your daily protein target without overthinking it.

Here’s what hitting your protein goals can look like:

Quick Breakfast: 3 eggs + ½ cup cottage cheese = 30g protein
Easy Lunch: ½ can salmon + 1 slice whole grain toast = 30g protein
Veggie Option: 1 cup lentils + ½ cup quinoa = 30g protein

Of course, while protein is crucial, there are other factors that can lead to weight gain during perimenopause.

If you feel like you’re doing everything right but the scale isn’t budging, check out my blog at Cullen Nutrition Simplified for "6 Surprising Reasons You’re Gaining Weight in Your 40s." It breaks down some of the lesser-known reasons behind those extra pounds and what you can do about them.

Need More Help with Protein?

If you want a simple, personalized plan to meet your protein needs without all the guesswork, let’s chat! Book a discovery call by clicking the link above.