Your Guide to High-Protein Snacks for Perimenopause, Menopause & Beyond
Let’s face it—snacking can make or break your energy, mood, and metabolism. And during perimenopause, menopause, and the years that follow, the foods you choose in between meals matter more than ever. If you find yourself reaching for something sweet at 3 PM or standing in front of the fridge after dinner looking for “just a little something,” this guide is for you.
Today, we’re diving into one of the most impactful (and often overlooked) strategies to help manage hormonal changes: protein-rich snacking.
Why Protein Matters More Than Ever in Midlife
As we transition through perimenopause and menopause, our bodies undergo major hormonal shifts—particularly a drop in estrogen and progesterone. These shifts don’t just affect our menstrual cycles; they also impact:
Blood sugar regulation
Muscle mass and metabolism
Energy levels
Mood and brain function
Sleep quality
Skin elasticity and bone density
Cravings and appetite
Protein plays a powerful role in supporting all of these functions. It helps:
✅ Stabilize blood sugar and reduce energy crashes
✅ Boost metabolism by preserving lean muscle mass
✅ Curb cravings and promote satiety
✅ Support neurotransmitters for better mood and mental clarity
✅ Aid in tissue repair, skin health, and bone strength
✅ Balance cortisol (your stress hormone) when paired with meals/snacks
Unfortunately, many women over 35 don’t eat enough protein—especially between meals. Snacking becomes an opportunity to fill those gaps, but only if we make mindful choices.
My Favourite High-Protein Snacks (Real-Life Approved!)
Here’s a go-to list of easy, balanced, and practical high-protein snacks that support blood sugar balance, energy, and hormone health—whether you’re on-the-go, at work, or juggling kids and chaos at home.
1. Hard-Boiled Eggs + Sea Salt + Veggie Sticks
1 egg = 6g of protein
Rich in choline (great for brain + liver health)
Easy to prep in batches and store in the fridge
2. Plain Greek Yogurt (or Skyr) + Berries + Chia Seeds
Greek yogurt = ~15–20g of protein per cup
Add fiber + omega-3s with chia or ground flax
Bonus: supports gut health
3. Protein Smoothie or Mini Shake
Blend a scoop of clean protein powder with water or unsweetened nut milk
Add ½ banana, a handful of spinach, and flaxseed for a complete mini meal
Great for pre- or post-workout or mid-morning slumps
4. Roasted Chickpeas or Edamame
½ cup = 7–10g of protein + fiber!
Crunchy, satisfying, and can be seasoned however you like
A perfect alternative to chips
5. Turkey or Chicken Wrap (Lettuce or Nori)
Use nitrate-free deli meat or leftover roast chicken
Wrap with mustard, avocado, and crunchy veg
Low-carb, nutrient-dense, and filling
6. Cottage Cheese + Pineapple or Cucumber
½ cup = 12–14g of protein
Try it sweet (with fruit + cinnamon) or savory (with herbs + black pepper)
7. Nut Butter + Apple or Rice Cakes
Adds healthy fat + a bit of protein
Look for almond or peanut butter with no added sugar or oils
Sprinkle hemp hearts for extra protein boost
8. Beef or Turkey Jerky (Clean Label)
Look for nitrate/nitrite-free, low-sugar varieties
Shelf-stable and travel-friendly
Pair with a piece of fruit or some raw veggies
9. Protein Muffins or Energy Balls (Homemade)
Made with oats, nut butter, seeds, collagen or protein powder
Keeps you full longer than standard carb-heavy snacks
Great freezer option for grab-and-go days
10. Hummus + High-Protein Crackers or Veggies
Add hemp seeds or collagen to your hummus for a bonus boost
Choose lentil, quinoa, or chickpea-based crackers for extra protein
Tips for Making High-Protein Snacking Work for YOU
Every woman is unique—your symptoms, your metabolism, your energy levels, your lifestyle, and your preferences. Here are a few things to keep in mind:
🔹 Aim for 10–15g of protein per snack (especially if you’re going more than 3–4 hours between meals)
🔹 Pair protein with fiber and healthy fats to slow digestion and keep blood sugar steady
🔹 Pre-plan your snacks for the week and keep grab-and-go options handy
🔹 Listen to your body’s cues—not every day or every phase of your cycle is the same
🔹 Adjust for your lifestyle (working full-time? commuting? caregiving? exercising?)—your plan should meet you where you are
Common Perimenopause & Menopause Symptoms Protein Can Help With:
Energy crashes, especially mid-afternoon
Cravings for sugar or carbs
Trouble sleeping or staying asleep
Mood swings, irritability, or anxiety
Muscle loss or trouble toning
Brain fog or difficulty concentrating
Slower metabolism and weight gain
Blood sugar spikes and dips
Protein isn’t a magic bullet, but it’s a critical piece of the puzzle—especially when paired with whole-food meals, consistent movement, quality sleep, and stress management.
But Wait—Isn’t Everyone’s Journey Different?
Absolutely. No two women are the same. Your body might respond differently than your best friend’s or your sister’s. Some women feel great with more plant-based proteins; others need animal sources. Some have digestive issues, thyroid concerns, or food sensitivities that change what works best.
That’s why working with a Registered Holistic Nutritionist (RHN) can make such a difference. I can help you:
Identify your unique needs and goals
Navigate symptoms like fatigue, weight gain, or digestive distress
Choose the right foods and strategies for your hormones, your body, and your life
Stay consistent and supported every step of the way
You don’t need to figure it all out alone—and you don’t need a one-size-fits-all plan. You deserve a personalized approach that empowers you to thrive through this season and beyond.
Ready to Support Your Hormones with Real Food?
If you’re tired of guessing what to eat or how to feel better, I invite you to book a discovery call or learn more about my 1:1 nutrition support and programs for women over 35.
Together, we can create a plan that nourishes your body, supports your hormones, and fits into your busy life—without the overwhelm or restriction.
Because you’re not just surviving this phase—you’re meant to feel strong, confident, and fully alive.