Struggling to Get Enough Protein? Here’s How to Do It on a Plant-Based Diet

Boosting Protein Intake During Perimenopause: The Plant-Based Way

As women enter midlife and begin navigating the changes of perimenopause, managing hormone balance and nutrition can feel daunting. One of the key factors to consider is protein intake. If you're focusing on a plant-based diet, or feel that your current protein sources are heavily animal-based, you may be asking, "How can I increase my protein intake while incorporating more plant-based foods?"

In this blog, we'll explore practical ways to boost your protein while embracing more plant-based foods, helping you manage perimenopause symptoms, maintain energy levels, and support your overall health.

Remember 'plant-based' doesn't mean 'plant-only'

Why Protein Is Crucial During Perimenopause

Protein plays an essential role in helping women manage the physical and hormonal changes that occur during perimenopause. Here's why:

1. Muscle Maintenance: As estrogen levels drop, muscle mass tends to decrease. Protein intake is vital to maintaining and building muscle strength, especially during this phase.

2. Bone Health: Protein helps support bone density alongside calcium, magnesium, and vitamin D, which are essential for combating the bone loss that can occur during perimenopause.

3. Energy Levels: Protein stabilises blood sugar, ensuring sustained energy throughout the day. This helps reduce energy crashes and sugar cravings, common concerns for women experiencing hormone fluctuations.

Now, let’s dive into how you can incorporate more plant-based protein sources into your diet while ensuring you're getting enough for your body’s needs.

Embracing Plant-Based Protein Without Sacrificing Nutritional Balance

A common misconception about plant-based diets is that they involve only plants. But plant-based doesn’t mean plant-only. Incorporating more plant proteins into your diet can provide numerous benefits, especially when combined with the right mix of other nutrients. Below are some simple, actionable strategies to help you balance your protein intake with plant-based foods.

1. High-Protein Plant Foods to Prioritise

There are many protein-rich plant foods that are not only nutrient-dense but also easy to add to your daily meals. Some of these include:

• Lentils: 18g of protein per cooked cup.

• Chickpeas: 15g of protein per cooked cup.

• Quinoa: 8g of protein per cooked cup.

• Tofu: 10g of protein per ½ cup.

• Tempeh: 15g of protein per ½ cup.

• Hemp seeds: 10g of protein per 3 tablespoons.

• Chia seeds: 5g of protein per 2 tablespoons.

These plant-based foods are complete proteins, meaning they contain all nine essential amino acids that your body needs for muscle repair and energy.

2. The Power of Plant-Based Protein Powders

If you're struggling to meet your protein requirements, adding plant-based protein powders is an easy and effective option. Pea protein, hemp protein, or brown rice protein are all excellent choices, especially when blended into smoothies.

Protein Smoothie Tip: Mix a scoop of protein powder with almond milk, a handful of spinach, frozen berries, and a tablespoon of chia seeds for an added boost of fiber, protein, and antioxidants.

3. Snack Smart: Protein-Rich Options

Snacking is a great opportunity to sneak in more protein, but it's essential to make smart choices. Instead of processed snacks, try protein-packed options such as:

• Edamame: One cup offers 17g of protein.

• Roasted chickpeas: About 6g of protein per ¼ cup.

• Nut and seed butters: One tablespoon of almond butter provides around 3-4g of protein.

• Protein bars: Choose bars made with whole, plant-based ingredients and avoid added sugars.

4. Combine Foods for Complete Proteins

Plant-based foods can be combined to create complete proteins (which contain all nine essential amino acids). For example:

• Beans and rice: This combination creates a complete protein when eaten together.

• Hummus and whole grain pita: The pairing of legumes (chickpeas) and grains (pita) provides a complete amino acid profile.

• Quinoa and black beans: Quinoa is already a complete protein, but adding black beans boosts the overall protein content of the meal.

By learning to pair these foods together, you'll be able to get all the amino acids your body needs without relying solely on animal proteins.

5. Include More Legumes

Legumes like beans, lentils, and peas are among the best plant-based protein sources. They're also rich in fiber, which aids digestion, stabilises blood sugar, and supports hormone health—key factors for women in perimenopause.

You can easily incorporate legumes into:

• Salads: Add lentils or chickpeas to salads for a hearty protein boost.

• Soups and stews: Beans, lentils, and peas make soups more filling and nutritious.

• Curries and stir-fries: Mix legumes into your favorite dishes for added texture and protein.

6. Don’t Overlook Grains

Whole grains are often overlooked as a protein source, but many provide a decent amount of protein while also offering fiber, vitamins, and minerals. Some protein-rich grains include:

• Amaranth

• Farro

• Barley

These grains offer variety in your meals and a nutrient boost when swapped for refined grains like white rice or pasta.

A Sample Day of High-Protein, Plant-Based Meals

Here’s an example of how to incorporate these protein-packed plant-based foods into your daily routine:

• Breakfast: Overnight oats with almond milk, chia seeds, hemp seeds, and a handful of berries (15g protein).

• Snack: Smoothie with plant-based protein powder, spinach, and almond butter (20g protein).

• Lunch: Quinoa salad with roasted chickpeas, avocado, and tahini dressing (25g protein).

• Snack: Hummus with whole grain pita (10g protein).

• Dinner: Stir-fry with tofu, edamame, and brown rice (30g protein).

In this example, you’re easily getting around 100g of protein—a perfect amount to meet your perimenopausal needs.

7. Plant-Based Protein and Hormone Balance

Protein plays a crucial role in hormone balance during perimenopause. Adequate protein intake supports the production and regulation of important hormones like insulin and cortisol, which directly affect energy, metabolism, and stress levels. Ensuring you have enough protein in your diet also helps manage mood swings, anxiety, and sleep disturbances—common symptoms of perimenopause.

The amino acids found in protein are used to produce neurotransmitters, such as serotonin, which contributes to mood regulation. By pairing high-protein meals with healthy fats and complex carbohydrates, you provide your body with the fuel it needs to function optimally.

8. Pay Attention to Protein and Muscle Mass

During perimenopause, women may notice a decrease in muscle mass due to hormonal fluctuations. This can lead to weight gain and a slower metabolism. Consuming enough protein helps prevent muscle loss and supports muscle recovery, especially when combined with resistance training or strength-based exercises.

Tip: Try incorporating plant-based protein post-workout to maximize muscle recovery and repair.

Final Thoughts: Thriving Through Perimenopause with Protein

Balancing protein, carbs, and fats is essential for women navigating perimenopause. Protein not only helps preserve muscle mass and support bone health, but it also plays a significant role in energy regulation and hormone balance. The key is to combine plant-based proteins with the right nutrients to ensure you're getting the full spectrum of benefits.

What next?

Start incorporating these plant-based protein-rich meals into your diet today. Track how you feel, notice the changes in your energy levels, mood, and overall well-being. Do you have a favorite plant-based recipe? Share it in the comments below!

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Sources:

1. Harvard Health Publishing: “The Importance of Protein”
2. Journal of Nutrition: “The Role of Plant-Based Protein in a Balanced Diet”
3. American Journal of Clinical Nutrition: "Protein Needs in Midlife Women"