10 Ways to Sneak More Protein into Your Day During Midlife

New CSIRO analysis has found weight gain is commonly reported by women in the typical menopausal transition age (40–55). In a survey of over 1,300 CSIRO Total Wellbeing Diet members, almost eight in ten reported weight gain during this life stage. Almost nine in ten also said menopause had some impact on their wellbeing, with one in five describing that impact as significant.

Here's the part that surprises most women: the answer usually isn't eating less. As oestrogen declines, our bodies start losing muscle faster than we can rebuild it. Less muscle means a slower metabolism, so the scales can creep up even when nothing about your diet or exercise routine has changed.

Adequate dietary protein helps to manage appetite and support muscle mass, strength and overall physical health. And yet, CSIRO’s examination of the 2023–24 National Nutrition and Physical Activity Survey found that protein intake for women aged 40–55 is around 35 grams short of optimal levels, with just one in three survey respondents reporting a protein intake at this level.

For most women at this life stage, the optimal level is 1.2 grams of protein per kilogram of body weight a day. It's also not just about hitting a number, timing matters too. Spreading protein evenly across breakfast, lunch and dinner (rather than loading up at dinner, which is a really common habit) helps support muscle maintenance throughout the day and can make a real difference to appetite control.

The good news is that getting there doesn't have to mean overhauling your diet or eating giant slabs of chicken breast three times a day. Small, consistent tweaks add up. Here are 10 easy ways to sneak more protein into your day:

1. Upgrade your morning coffee routine: Swap your regular milk for a high-protein milk in your morning coffee. It's an easy switch that adds protein without changing a single habit.
2. Add Greek yoghurt to everything: Greek yoghurt has roughly double the protein of regular yoghurt. Stir it through porridge, dollop it on fruit, use it instead of sour cream in savoury dishes, or eat it straight up with a sprinkle of nuts and seeds.
3. Make eggs your go-to for all meal times: Eggs are one of the most versatile protein sources around. Keep hard-boiled eggs in the fridge for snacking, add a boiled or poached egg to lunch, or fold a few extra into an omelette with vegetables for dinner.
4. Snack smarter: Swap sweet or salty packaged snacks for a small tin of tuna or salmon, a handful of nuts, or a wedge of cheese. These are quick, portable, and genuinely satisfying, which helps you avoid the mid-afternoon slump that sends you reaching for something less helpful.
5. Bulk out meals with legumes: Lentils, chickpeas, kidney beans and edamame are an easy way to boost the protein (and fibre) content of a meal without much extra effort. Stir them through pasta sauce, mince dishes, soups or salads.
6. Choose a high-protein bread: Not all bread is created equal. Look for grainy, wholegrain or high-protein loaves over white bread, and pair with a protein topping like eggs, cottage cheese or nut butter rather than jam alone.
7. Rethink your snack drawer: Nuts and nut butters (almond, peanut, cashew) are an easy protein hit you can add to porridge, toast or fruit. A tablespoon here and there adds up over the course of a week.
8. Don't skip breakfast: Skipping meals to "save calories" is one of the most common mistakes women make at this life stage and it tends to backfire, leading to bigger cravings later in the day. A protein-rich breakfast (think eggs, Greek yoghurt or oats with nut butter) sets you up to eat more consistently.
9. Make protein the star, not an afterthought: Aim to build all meals around a palm-sized serve of protein, fish, chicken, lean beef, tofu or legumes, rather than treating it as a side to the carbs. This is also where a lot of women are already doing well; the bigger gap tends to be earlier in the day.
10. Spread it out, don't stack it at dinner This is the biggest lever most women haven't pulled yet. Rather than eating most of your protein in one sitting, aim for a source of protein at every meal and snack. Research suggests around 25–30g of protein per main meal is the sweet spot for appetite control and muscle support. Consider a scientifically-backed program like the CSIRO Total Wellbeing Diet, which  is designed to provide at least 25g of protein at every main meal.

Know your number because protein needs vary depending on your age, weight and health goals, guessing isn't the most useful approach. CSIRO has developed a free online Protein Calculator to help you work out your personalised daily protein target, so you know exactly what you're aiming for rather than trying to hit a generic figure.

Understanding your own protein needs is a great place to start. At a life stage where the stakes for muscle, bone and metabolic health are higher, being a little more deliberate about protein can make a real difference.

Find your personal protein target with the free CSIRO Protein Calculator at totalwellbeingdiet.com/protein.

Nicole Pritchard is an Accredited Practising Dietitian for the CSIRO Total Wellbeing Diet.