06/09/25

#211 How to Get Enough Protein on a Plant-Based Diet (For Women Over 50)

Many women I talk to want to change to a more plant focused diet for health or ethical reasons, but have been frightened by the media into believing they won't get enough protein on a plant-based diet.

How to Get Enough Protein on a Plant-Based Diet (For Women Over 50)

Worried you’re not getting enough protein on a plant-based diet?
Especially for women over 50, protein is essential to maintain muscle, support metabolism, and age well. Our skin, hair, nails, tendons and ligament are all made of proteins!
In this blog, I’ll share exactly how to meet your protein needs with plant foods—deliciously and confidently!

Plant Based protein for women over 50 – WHY IT MATTERS

As we age, especially beyond 50—we naturally begin to lose muscle mass, a condition called sarcopenia. To prevent this and support strength, mobility, and weight management, adequate protein is critical. When it comes to weight loss eating protein is like putting fuel on a fire it revs up your fat burning. Many women fear they can’t meet their protein needs without meat, but the truth is: **a well-planned plant-based diet can absolutely do the job. (and without the inflammation and unwanted animal hormones that come with a diet high in animal protein**

1️⃣ Know Your Protein Target

Most women over 50 need 1.2–1.6g of protein per kg of body weight per day to maintain muscle, strength, and metabolic health.
That means a 65kg woman should aim for 78–104g of protein per day. It may sound like a lot—but when you plan it into every meal and snack, it becomes easy and natural.

I never count my grams of protein anymore. By eating well balanced meals, I easily hit my target.

2️⃣ Focus on High-Protein Plant Foods- How to get enough protein on a vegan diet

Here are some of the best plant-based protein powerhouses for women after menopause:

Tofu/Tempeh: 15–20g per cup
Lentils/Chickpeas: ~15g per cup (cooked)
Quinoa: ~8g per cup (cooked)
Hemp Seeds: ~10g per 3 tablespoons
Edamame: ~17g per cup
Nut Butters: ~8g per 2 tablespoons
Plant-Based Protein Powders: Great for convenience and boosting totals if needed
All plant foods contain protein. A head of broccoli, for example has 4g of protein!

3️⃣ Protein at Every Meal -minus the inflammation

The key to hitting your target? Spread protein evenly throughout the day. For women post menopause, getting enough protein without added inflammation and animal hormones is key.

Breakfast Ideas:

Tofu scramble with veggies + whole grain toast
Smoothie with soy milk, spinach, banana, hemp seeds, and protein powder
Overnight oats, with flaxseed, chia seed, peanut butter and soy milk

Lunch Ideas:

Quinoa & lentil salad with seeds
Chickpea wrap with hummus, greens, and avocado
Bean chilli on a baked kumara or potato with nutritional yeast

Dinner Ideas:

Stir-fry with tempeh/tofu, veggies, and brown rice
Black bean tacos with a corn + avocado salsa
Edamame pasta with tomato-based sauce and veggies

Smart Snacks:

Roasted or steamed edamame beans or roasted chickpeas
Apple slices with almond butter
Chia pudding made with soy milk

4️⃣ Don’t Forget to Mix It Up

Aim for variety throughout the day. This ensures you’re getting all essential amino acids.

Try combos like:

Beans + whole grains
Nuts + legumes
Seeds + vegetables

Protein and muscle for women as we age is crucial

Many women in my 12-week program initially worry about getting enough protein. But once they begin using the weekly food plans and recipes, they’re often surprised to discover they’re easily hitting their targets—and feeling stronger, more satisfied, and energized!

You absolutely can meet your protein needs on a plant-based diet after 50. It just takes knowledge, intention, and a little planning.

Email me [email protected] for your free protein handout.

👉 Ready to take the guesswork out of plant-based eating?

When you are ready there are 3 ways I can help you.

With a private appointment to work out your protein needs
Join my August Outlook for Life 12-Week weight loss Program -lose 10kg in 12 weeks and let’s get your protein—and your vitality—sorted once and for all.
Join me on retreat in Bali July 17th-24th 2025